In brief
- What is stress: A state of anxiety or mental strain caused by a difficult situation; it is the body’s natural response (as defined by the WHO).
- Three stages: According to Hans Selye, stress goes through three stages: alarm, resistance and exhaustion.
- Types: There are two types — eustress (beneficial, mobilising) and distress (harmful, debilitating).
- Further down in the article: Symptoms for self-assessment and a breathing technique from the official Ministry of Health protocol.
What is stress in simple terms
According to the World Health Organisation (WHO), stress is a state of anxiety or mental tension caused by a difficult situation. It is a natural reaction that motivates us to overcome challenges. Everyone experiences stress to some extent.
The term was introduced into scientific discourse by Hans Selye, who described it as the ‘general adaptation syndrome’ — the process by which the body resists harmful factors. Any factor that triggers such a reaction is called a stressor.
What causes stress
The WHO links stress to difficult life circumstances. For those looking for or changing jobs, these are primarily work-related factors:
job interviews and probationary periods;
unrealistic workloads and deadlines;
job insecurity;
conflicts with colleagues or management.
Outside work, stress is often caused by misunderstandings with family and friends. On a national scale, economic crises, disease outbreaks, natural disasters and war act as stressors.
The three stages of stress according to Selye
| Stage | What happens in the body |
| 1. Anxiety | The body prepares for the ‘fight or flight’ response: breathing quickens, blood pressure rises slightly, and the heart rate accelerates. |
| 2. Resistance | The body adapts to prolonged stress, as it cannot remain in a state of peak mobilisation indefinitely. |
| 3. Exhaustion | Physical and emotional resources are depleted due to prolonged ‘wear and tear’. |
Eustress and distress: two types of stress
According to the Lviv Regional Centre for Disease Control and Prevention of the Ministry of Health of Ukraine, there are two types of stress:
Eustress (‘positive’ stress): Mobilises energy, improves attention, concentration and memory, and helps achieve goals.
Distress (‘negative’ stress): Disrupts behaviour, impairs memory and attention, causes exhaustion and disturbs sleep (to the point of insomnia).
WHO conclusion: Moderate stress helps us adapt, but too much of it is harmful to both physical and mental health.
Symptoms: how to tell if you’re stressed
Key signs to look out for:
- It is difficult to relax; you experience unfounded anxiety and irritability.
- It becomes difficult to concentrate on everyday tasks.
- You experience pain in your head or other parts of your body, as well as gastrointestinal problems.
- You experience sleep problems (difficulty falling asleep, frequent waking).
- You lose your appetite or, conversely, you eat significantly more than usual.
The WHO lists these as typical signs, although each person reacts to stress differently. Chronic stress can exacerbate existing conditions and increase the risk of alcohol or tobacco abuse.
How to cope with stress: breathing and daily habits
Breathing technique
The standardised clinical protocol of the Ministry of Health of Ukraine (Order No. 1265 of 19 July 2024) recommends performing the ‘anti-stress breathing’ exercise:
Take a slow, deep breath in through your nose.
At the peak of the inhalation, hold your breath for a few seconds.
Breathe out through your mouth as slowly as possible.
Whilst walking: synchronise your breathing with your steps (for example, two steps – inhale, three steps – exhale, then a short pause).
Daily habits to support your body
WHO experts recommend following these guidelines:
stick to a clear daily routine and sleep schedule;
stay in touch with family and friends;
ensure a balanced diet and moderate daily physical activity;
limit the time spent watching the news (‘information hygiene’).
Work-related stress is often linked to time constraints — read more about this in the article ‘What is a deadline?’, whilst well-developed emotional intelligence helps you manage your own reactions.
Acute stress reaction and when to seek help
An acute stress reaction is an official medical diagnosis (code F43 in the ICD-10). According to Ministry of Health Protocol No. 1265, it occurs immediately following a traumatic event. If, however, symptoms persist for more than a month, it may be a case of post-traumatic stress disorder (PTSD).
Important: A diagnosis should only be made by a qualified doctor, not by online tests or self-diagnosis.
Contact a healthcare professional, a psychologist or someone you trust if you feel you cannot cope on your own. According to the WHO, it is a cause for concern if your symptoms become persistent and interfere with your daily life and work.
Jobs in medicine and psychology on Injobe
Job vacancies in the fields of medicine and psychology can be found in the section ‘Medicine, Healthcare, Pharmacies’; all vacancies can be found in the job catalogue.
