Opini
Understanding Stress: Why it Matters and How to Manage It
Anna de Muinck Keizer university of Amsterdam
Indonesia is among the seven countries with the highest stress levels in Southeast Asia. As it affects a large part of the population it is important to understand what stress is and how we can cope with it.
What is stress?
Stress is a normal part of life. Everyone experiences stress at some point, whether it is caused by work, family responsibilities, financial concerns, or major life changes. Stress is the body’s natural response to challenges and demands. There are different types of stress. Acute stress is defined as stress caused by an immediate reaction to a certain stressor. The stress disappears when the situation is over and can be caused by for example running late for an appointment or an upcoming presentation. Chronic stress is experienced when stress is built up from repeated exposure to stressful situations. There are chemical changes in your body that occur and can be caused by for example a high-demanding job or financial difficulties.
Symptoms and consequences
Stress can manifest in an individual in different ways. Cognitive symptoms can be memory problems or constant worrying and anxiety. But an individual can also experience loneliness or irritability. Other symptoms could be neglecting responsibilities, sleep disturbances or appetite changes. Possible physical symptoms could be (chronic) fatigue, skin problems or breathing problems. If these symptoms of stress are experienced long-term, it can have several consequences. Long-term stress can cause mental health problems like depression and personality disorders. Other consequences could be eating disorders, gastrointestinal problems or an increased risk of cardiovascular diseases.
Coping strategies
The way we respond to stress has an influence on our overall wellbeing and coping strategies are the methods people use to handle stress. Maladaptive coping strategies are negative ways of managing your stress, these strategies may cause short-term relief but worsen mental health in the long run. Denial, substance use, avoidance or self-blame are recognized as examples of unhealthy coping strategies. However, adaptive coping strategies are healthy ways to manage your stress and can improve your wellbeing. These positive reactions to stress are for example seeking support, exercising, praying or practicing self-care.
An effective way to cope with stress is talking about it. Research has shown that social support can help reduce stress and improve wellbeing. Discussing stress and mental health with for example your family members or trusted friends can reduce feelings of isolation, increase resilience to stress and encourage help-seeking behaviour. Unfortunately, mental health problems are still surrounded by a stigma. Improving our knowledge on mental health can help reduce this stigma and adapting a positive attitude against mental health are critical for encouraging help seeking behaviour. It should be normalised that seeking support is a sign of strength, not weakness.
In addition to seeking support, small daily habits can help reduce stress. Maintaining a healthy diet, regular exercise, practicing deep breathing, listening to music, spending time with loved ones or even just taking a walk can contribute to better mental well-being.
Key takeaway: Stress remains a part of life, but it should not take control. By recognizing stress, having open discussions about mental health and engaging in healthy coping strategies, we can improve our well-being and strengthen our resilience.
References
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IPB University. (2026, January). 28 million Indonesians experience mental health problems, IPB University Faculty of Medicine lecturer: Reasonable. IPB University. https://www.ipb.ac.id/news/index/2026/01/28-million-indonesians-experience-mental-health-problems-ipb-university-faculty-of-medicine-lecturer-reasonable/
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Sexual health also includes healthy respectful relationships and intimate partnership.
What is intimacy?
Anna de Muinck Keizer university of Amsterdam
Intimacy is a multidimensional construct that consists of intellectual, personal, affective and physical aspects. Emotional and sexual aspects of intimacy are important predictors of satisfaction in a relationship. Intimacy can have a positive influence on the development of trust and bond in relationships and marriage.
Emotional intimacy is when partners feel the ability to behave, think or feel without fear of being judged. It is related to partner satisfaction, emotional well-being, communication, partner support, understanding and sexual well-being. Additionally, it can be a protective factor in romantic relationships and a key factor for mental health and well-being.
Sexual intimacy involves physical affection, trust and respectful communication between partners. Sexual desire has been positively associated to emotional and relationship quality. In addition, sexual satisfaction predicts higher relationship satisfaction.
Why is intimacy important?
Lack of intimacy is associated with relationship issues such as lost sense of security, jealousy between partners, prevention of processing of conflicts. When a relationship misses emotional intimacy, the relationship can feel lonely, disconnected from each other, not sharing important things, lack of support, which all can cause more conflicts and arguments. A lack of emotional intimacy can in turn cause lower sexual intimacy and lower relationship satisfaction.
The role of communication
Communication plays an important role in relationships; it can strengthen or hinder emotional and sexual intimacy between partners. Individuals who experienced positive communication in their relationship are more likely to feel sexually and emotionally intimate with their partners and therefore satisfied with their relationships.
Tips on how to ensure emotional and sexual intimacy in your relationship:
- Create an atmosphere for your partner where they will feel safe disclosing their vulnerabilities.
- Encourage communication about their want and needs, ask questions.
- Consider turning of electronic devices when spending time together, especially during mealtime.
- Make time for each other and engage in mutually enjoyable fun activities.
- Have a good balance between self-care and being together.
References
Aranda, V., Ayala, M., Esquivel, C., Ossandón, N., & Quinteros, C. (2024). Self-concealment and emotional intimacy in Chilean adults in a couple relationship. Iberoamerican Journal of Psychology and Public Policy, 1(2), 119–140. https://doi.org/10.56754/2810-6598.2024.0012
Beaulieu, N., Bergeron, S., Brassard, A., Byers, E. S., & Péloquin, K. (2022). Toward an integrative model of intimacy, sexual satisfaction, and relationship satisfaction: A Prospective Study in Long-Term Couples. The Journal of Sex Research, 60(8), 1100–1112. https://doi.org/10.1080/00224499.2022.2129557
Lancer, D. (2023, April 4). 8 ways to nurture emotional intimacy in your marriage. Verywell Mind. https://www.verywellmind.com/men-growing-intimacy-in-marriage-1270945
Wider, W., Chua, B. S., Mutang, J. A., Tan, C. C., Jiang, L., Tanucan, J. C. M., Thant, Y. M., & Udang, L. N. (2025). Associations between intimacy in relationships and marital satisfaction across gender and in different durations of relationship. Cogent Psychology, 12(1). https://doi.org/10.1080/23311908.2025.2545657
Yoo, H., Bartle-Haring, S., Day, R. D., & Gangamma, R. (2013). Couple communication, emotional and sexual intimacy, and relationship satisfaction. Journal of Sex & Marital Therapy, 40(4), 275–293. https://doi.org/10.1080/0092623x.2012.751072
