Internal vs external stress

National Institute of Mental Health Article by Ginny Green Internal and External Stress

Some stressors are internal — stress-inducing thoughts or behaviors. These thoughts come from one’s psychological mindset or expectations. Examples include putting pressure on yourself to be perfect or fear of public speaking. In more serious cases, internal stressors may lead to feelings of depression and anxiety.

Other stressors come from external factors, which are forces that you can’t easily control. Examples include major life events, discovering your pay has been cut, urgent deadlines or an upcoming exam.

Internal and external stressors can have the same physical and psychological effects. You may have trouble sleeping, lose your appetite or lose interest in daily activities. You may be irritable, have headaches or stomach pains, or find that you cry easily.

Over time, chronic stress can be even more damaging. As your body stays in a state of alert, your immune system may be weakened. You could be more at risk for heart attack and stroke. Chronic stress may upset your reproductive and digestive systems.

As you can see, it’s important to figure out the sources of your stress so you can start working toward a more healthy and relaxed mental state. It is helpful to learn coping skills to deal with stress — as stress is part of life.

Managing stressors

Whether internal or external, stressors can usually be managed. Sometimes you can learn to respond to the stressor differently. You may try stress-relief techniques. And sometimes adjusting your thinking to a positive attitude can help. Eating a well-balanced diet and staying active with exercise also are important tools in helping manage stress.

Some examples of internal stressors

According to mental health experts at HelpGuide.org, here are some common internal stressors:

Some examples of external stressors

Here are some examples of external stressors, HelpGuide.org says:

Left untreated, everyday stresses can lead to chronic stress. If you feel depressed or hopeless, seek help from your doctor or a mental health professional right away. The earlier you seek treatment, the greater the chances of successfully coping with stress.