Stress is universal – but how we manage it can mean the difference between resilience and burnout. Stress itself isn’t inherently harmful; but, when left unmanaged, chronic stress can take a serious toll on our physical and mental health.
For Stress Awareness Month, we sat down with Deborah C. Beidel, Ph.D., ABPP, Executive Director of UCF RESTORES, to explore how stress impacts people across different professions and walks of life – from trauma survivors and healthcare professionals to first responders and the general public. Dr. Beidel shares the science behind stress, explains how it differs from trauma, and offers evidence-based strategies for coping in high-pressure environments.
1. Dr. Beidel, people often use the word “stress” loosely, but what is actually happening in the brain and body when we experience it? And what happens when the stress becomes chronic?
When we encounter a stressor, the brain’s fear center — called the amygdala — responds immediately. It sends a signal to the hypothalamus, which acts as the brain’s communication hub. The hypothalamus then tells the adrenal glands to release adrenaline and cortisol.
These stress hormones trigger a cascade of physical responses: increased muscle tension, faster breathing, elevated heart rate, and higher blood pressure. These are natural, protective responses when stress is short-lived, like when you’re late to a meeting or stuck in traffic.
But when stress becomes a regular part of life — from chronic work demands, health issues, or ongoing interpersonal tension — the body stays in a prolonged state of alert. That can lead to more serious health issues like persistent high blood pressure, headaches, and shallow breathing patterns that worsen conditions like asthma.
2. We often hear the terms “stress” and “trauma” used interchangeably. What’s the actual difference?
For first responders, trauma can also include repeated exposure to injury or death in the line of duty. The defining difference is the intensity and nature of the threat, and its impact on the brain’s ability to process and recover from the event.
Trauma, by contrast, refers to a specific event that involves a real or perceived threat of death, serious injury, or sexual violence — either to you or someone close to you.
For first responders, trauma can also include repeated exposure to injury or death in the line of duty. The defining difference is the intensity and nature of the threat, and its impact on the brain’s ability to process and recover from the event.
3. First responders face extreme pressure on a daily basis. But dispatchers and 911 telecommunicators seem to have a uniquely difficult experience. Can you speak to that?
Dispatchers are sometimes called the “first first responders” — they’re the first voice on the line when someone calls for help. In some cases, they stay on the line until fire or law enforcement arrives.
Dispatchers are sometimes called the “first first responders” — they’re the first voice on the line when someone calls for help. In some cases, they stay on the line until fire or law enforcement arrives.
Some dispatch centers now host regular debriefings where dispatchers can ask responders about the outcomes of specific calls. That simple step can help bring emotional closure — and strengthen the bond between dispatchers, firefighters, and law enforcement.
This is exactly why we introduced GoldlineRescue.org — a peer support platform tailored specifically to emergency dispatchers, telecommunicators, and their families. Modeled after our successful Redline Rescue program for fire service, Goldline provides access to knowledgeable therapists, trained peer connections, and mental health resources designed to meet the unique needs of those who serve on the other end of the line.
4. April is also National Counseling Awareness Month — a time to recognize the mental health professionals who support others. But what about their own stress? How does working in this field impact one’s mental wellbeing?
But even with strong boundaries and good self-care, the stress can add up. Over time, it can lead to burnout or what’s often called compassion fatigue — a state of emotional, physical, and mental exhaustion. Clinicians may feel numb, disconnected, or like their work isn’t making a difference.
But even with strong boundaries and good self-care, the stress can add up. Over time, it can lead to burnout or what’s often called compassion fatigue — a state of emotional, physical, and mental exhaustion. Clinicians may feel numb, disconnected, or like their work isn’t making a difference.
When that happens, it’s essential to take a pause and reprioritize. Sometimes that means taking a break, stepping back from caseloads, and re-centering your own needs.
5. Stress is an unavoidable part of life. What are some of the most effective, research-backed ways to manage it?
There’s no one-size-fits-all solution, but there are several proven strategies that can make a big difference.
It’s important to find a hobby that gives your mind a break. Or join a group of like-minded people, as social connection plays a huge role in stress resilience. And remember to set boundaries — don’t overcommit, even to helpful activities (like these). Moderation is key.
I also personally enjoy the Calm app; it has guided breathing exercises, sleep stories, and other helpful tools to support relaxation.
It’s important to find a hobby that gives your mind a break. Or join a group of like-minded people, as social connection plays a huge role in stress resilience. And remember to set boundaries — don’t overcommit, even to helpful activities (like these). Moderation is key.
6. At what point should someone consider professional help for their stress levels? And what could that help look like?
When the strategies you’ve been using to manage stress no longer work — when the feelings persist, escalate, or begin to impact your ability to function — that’s when it’s time to consider professional help.
One key signal is when your emotional response to stress starts interfering with your daily life, whether that’s in school, at work, or in your relationships. If you’ve tried to manage things on your own and aren’t seeing improvement, it might be time to seek external support.
That support doesn’t always have to come from a mental health clinician right away. It can start with something as simple as a conversation — talking to a friend, reaching out to a chaplain, or seeking peer support. And, when needed, working with a licensed professional is a highly effective next step.
Most importantly, no one should continue suffering in silence. Help is available, and reaching for it is a powerful step forward.
7. What would you say to someone who feels overwhelmed, or buried, by their stress?
First, I’m glad you took the time to reach into yourself, check in, and examine how you’re feeling – that awareness is the first step toward healing.
It’s important to remember that you’re human – and you’re having a human response to an abnormally difficult situation.
Thank you for joining us for this edition of Director’s Cut, and be sure to stay tuned for future installments. Follow along with UCF RESTORES on LinkedIn, Facebook, and Instagram for more insightful conversations and helpful resources.