Recognizing the Two Stress Responses

Birch Cooper, MHC

During COVID-19, the stress level for some peaked in the early days of quarantine, others have experienced an increase that has stayed constant and finally, many adjusted initially but have seen their stress level rise as the shelter-in-place timeline has grown or talk about returning to our former way of life emerges – all reactions are normal. 

Underexcited Stress Response

In addition to people experiencing differences in the intensity of their stress over time, being stressed out can appear differently depending on the individual's response to stress. There are those who experience an overexcited stress response, while others have the often forgotten underexcited response. Additionally, some fluctuate between the two responses. In the following, I will briefly describe each stress response and provide strategies for coping with both of them so that whatever your response you can return to a sense of being calm yet alert with the ability to focus. 

I have been hearing from clients that they are struggling with productivity, having trouble getting moving, feel stuck, or are unable to take action. There are several factors that could contribute to these types of feelings, but recently as clients have been describing what is going on for them, the underexcited stress response has repeatedly come to mind. As a result, I wanted to write a post in order to inform readers about this response to stress that is less well known. Also known as the immobilization or frozen stress response, for those who experience it the body can feel stiff, sluggish or heavy and breathing becomes slow and shallow. Those who have the underexcited response describe it emotionally as “feeling numb” or spaced out. An observer might notice a blank look, someone who is not meeting all of their needs, or a friend who is additionally withdrawn. If you are experiencing this stress response you would benefit from sunlight, activities that stimulate your social side, and exercise that gets your body moving.

Many of these pursuits have become particularly tricky during the time of shelter-in-place and social distancing, but even a telephone call with a friend can help. For those who are primarily staying in, moving your desk to a window where you will take in more sunl should decrease feelings of sluggishness, while working out along with YouTube videos featuring exercises you can do from home will break the cycle of inaction. For those who are comfortable venturing outside sunshine, an appropriately distanced stroll with a friend or any form of exercise (even walking) that puts your muscles into action and increases your heart rate will allow you to shed feelings being stuck. You may experience the benefits of being more active after one attempt, but for those who are persistently struggling with the underexcited response, moving your body for at least 20-minutes a day will help create lasting improvement. 

Overexcited Stress Response

The additionally well known overexcited stress response is the response that people most commonly think of as a reaction to stress. This stress reaction includes feeling irritable, overly emotional or hyped up. In the body, this response can cause muscle tension, a tight stomach, and one might find themselves grinding their teeth or clenching their fists or jaw. During this response, shallow breathing is often accompanied by a rapid heart rate and constricted muscles. You might observe a person experiencing the overactive stress response as speaking rapidly, being overactive, experiencing strong emotions or becoming argumentative. Although exercise can be beneficial for both stress responses if you identify more with the overexcited response you would benefit from also including activities that relax you. Suggestions for the overexcited response include listening to music, creating artwork, aromatherapy, a guided imagery exercise, progressive muscle relaxation or savoring/ mindful eating. 

It is important to note that although the way stress reactions appear may vary the pandemic and resulting quarantine have been stressful for us all. Over the last two months, I have also noticed an increase in clients struggling with negative self-talk or judging oneself for having a difficult time coping or  not being as productive as one "should." For this reason, I would like to mention whatever your stress response, a healthy dose of self-compassion or the ability to turn acceptance, love, and understanding inward can help soften the voice of your inner critic.