Tension: Definition, Examples, & The Role of Stress

By Kelsey Schultz, Ph.D. Candidate
​Reviewed by Tchiki Davis, M.A., Ph.D.
Tension – whether physical, emotional, or both – is something we all experience.  Learn more about tension and the role of stress in our experience of tension.
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The word ‘tension’ can refer to a wide variety of environmental, physical, and emotional characteristics. In physics, tension describes the pulling force exerted by two or more objects that are in contact with each other. For example, water molecules create what is known as surface tension, which is the property that allows insects to sit comfortably on the surface of a body of water. You can also observe this form of tension in action in spider webs, the Golden Gate Bridge, and tightrope walking.  ​​
Tension is a term that can also be used to describe your own physical and emotional experiences. These ‘tense’ experiences are something we are likely all familiar with. Sometimes tension is a negative experience that occurs in response to an uncomfortable social situation, anxiety, or after a long night of low-quality sleep. Other times tension can be a desirable experience when it occurs in the context of music, film, literature, and other art forms. Whether relating to the physics of suspension bridges or the emotional experiences of two people in conflict, the property that tension describes seems to remain relatively consistent. That is, in all of these examples, tension still describes a kind of strain created by the pull of opposing forces. Here we will focus on how tension manifests physically and emotionally in our personal experiences.
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What Is Tension? (A Definition)

Tension, as it relates to our psychological experiences, can be defined as a state that is associated with conflict, dissonance, instability, or uncertainty. Psychological tension also creates a desire for resolution and feelings of expectation, anticipation, or prediction concerning future events that are potentially emotionally impactful (Lehne & Koelsch, 2015).  
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Tension is typically experienced in our bodies as tightness or stiffness in our muscles. This kind of tension can be quite painful and can sometimes severely restrict your ability to move. Tense muscles may be tender to the touch and feel like a chronic cramp or spasm.

Examples of Tension

​As previously mentioned, tension is a characteristic present in a variety of physical and emotional experiences. Here are a few examples of where we might observe tension:
  • Tension and resolution in music, film, and literature
  • Balance of opposing forces created in visual art
  • Interpersonal conflict or hostility
  • Experience of conflicting desires within ourselves
  • Tension Headaches
  • Neck and shoulder pain
  • Anticipating an emotionally impactful event

The Role of Stress in Tension

Our fears and anxieties don’t just occur in our minds, they are expressed throughout our bodies as well. When we are stressed, the branch of our nervous system called the sympathetic nervous system is activated. Activation of the sympathetic nervous system is the physiological component of our fight or flight response. That is, our sympathetic nervous system is responsible for preparing our bodies for action when we feel as though we are in danger.

​Part of this preparation is the release of a neurotransmitter, called acetylcholine, which is responsible for making our muscles contract. Thus, when we are stressed out, our bodies interpret that stress as danger and activate our sympathetic nervous system, which promotes the release of acetylcholine, and ultimately leads to the contraction of muscles, even when we don’t want it to.

Research has shown that stress-induced muscle contractions, or muscle tension, are especially prominent in the face, neck, and shoulders (Bansevicius et al., 1997; Glaros et al., 2016). You might notice this effect if you clench your jaw or raise your shoulders when you are stressed. However, stress-induced muscle tension can occur throughout your body and isn’t necessarily localized to your head, neck, and shoulders.

Given that muscle relaxation techniques have been shown to reduce stress and anxiety (Dolbier & Rush, 2012), it is possible that muscle tension and stress have a reciprocal relationship. In other words, stress causes muscle tension, which causes stress, which causes muscle tension, and so on.

For more on stress and muscle tension, check out this video:

Video: How Muscle Tension Impacts Stress

Tension Headaches

Tension headaches, also known as tension-type headaches, are the most common kind of headache in all age groups across the globe (Crystal et al., 2013). Tension headaches are characterized by a painful sensation of pressing or tightening across the head, as though someone has strapped a band around the circumference of your head and is pulling as hard as they can on it. This squeezing sensation typically lasts between 30 minutes and 7 days. These headaches differ from migraine headaches in that the pain is non-pulsating and other symptoms associated with migraines, such as nausea, vomiting, and sensitivity to light and sound, are absent.
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Tension headaches are often associated with psychological factors such as stress, anxiety, depression, neck and shoulder pain, and temporomandibular joint dysfunction commonly experienced as a pain in your jaw right below your ears (Cathcart et al., 2010; Crystal et al., 2013).

For more information on tension headaches, check out this video:

Video: Tension Headaches | Triggers, Risk Factors, Signs & Symptoms, Types, Diagnosis, Treatment

Tension in Neck & Back

Many of us hold tension predominantly in our necks and backs. Personally, my stressful days are typically concluded with an intense radiating pain in my neck and behind my shoulder blades. Unfortunately, this experience is common among people who are experiencing stress and those whose jobs involve repetitive motion.

​A study investigating the stress and tension levels of grocery store workers found that, in addition to constant repetitive movements, time pressure and a lack of influence over your work and working conditions are associated with a higher risk of musculoskeletal problems such as pain and muscle tension in the neck and back (Lundberg et al., 1999). There are many different work environments that can contribute to muscle tension in the neck and back, sometimes even resulting in functional impairment requiring days off work (Buckle & Devereux, 2002).  

The experience of neck and back tension (specifically the upper back and shoulder region) is referred to by clinicians as Trapezius Myalgia or Tension Neck Syndrome (TNS). Tension Neck Syndrome is defined as pain in the muscles and connective tissue localized in the neck and shoulder regions (Franca et al., 2008). Symptoms include pain, tenderness, fatigue, and stiffness in the neck and shoulder musculature, as well as headaches radiating from the neck. Tension Neck Syndrome is also associated with hardening in the affected areas, tender spots, spasms, and decreased range of motion in the neck.

Tips To Reduce Tension

Because tension lives in our bodies, even when it’s born in our minds, the best way to reduce tension is through processes of physical relaxation. Anything that makes you feel relaxed could help, such as a walk with your dog, a conversation with a dear friend, or a cup of hot cocoa. In addition to the methods of relaxation that you know to be effective for you, there are multiple scientifically supported, non-pharmacological methods for achieving tension reduction through physical relaxation including Progressive Muscle Relaxation, yoga, heat therapy, cold therapy, and massage.

Reduce Tension With Progressive Muscle Relaxation
One of the most common and most scientifically supported methods of tension reduction is a practice called Progressive Muscle Relaxation (PMR). Progressive Muscle Relaxation involves the conscious tightening and releasing of muscles throughout your body. Studies have shown that even a brief Progressive Muscle Relaxation intervention can help reduce psychological stress and tension (Dolbier & Rush, 2012).

The process of Progressive Muscle Relaxation typically goes like this:
  1. Start in a comfortable position, lying flat on your back if possible.
  2. Focus first on your feet and contract every muscle in your feet with as much force as possible.
  3. Hold for a few seconds, then release.
  4. Focus next on your calves and contract your calf muscles with as much force as possible.
  5. Hold for a few seconds, then release

​Repeat this process for each muscle group as your focus travels from your feet to your head.

Reduce Tension With Yoga
Gentle exercise and stretching can also be effective treatments for muscle tension. Yoga, for example, is a great way to combine both light exercise and stretching. If you are interested in a guided yoga practice for relieving tension, check out this video:

Video: Yoga For Tension Relief

Reduce Tension With Heat Therapy
Heat promotes increased blood flow, metabolism, and elasticity of connective tissue. Increased blood flow and metabolism are thought to help with pain relief by accelerating the breakdown of pain-inducing toxins in the muscles and the distribution of nutrients our muscles need to heal (Tepperman & Devlin, 1986). Increased elasticity improves range of motion and decreases the feeling of stiffness. It’s important to be cautious about using heat therapy if you have multiple sclerosis, poor circulation, spinal cord injuries, diabetes, and arthritis because heat can contribute to disease progression and increased inflammation or could cause burns (Malanga et al., 2015). If you are unsure if heat therapy may be right for you, talking with your doctor is always a good idea.

Reduce Tension With Cold Therapy
While heat therapy is effective in promoting healing, cold therapy has been shown to be effective in temporary pain relief. Cold leads to a decrease in inflammation and reduces the speed at which nerve fibers from your muscles can send pain signals to your brain (Tepperman & Devlin, 1986).
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Reduce Tension With Massage Therapy
Massage involves the application of pressure to the soft muscle tissue which causes an involuntary relaxation response. The relaxation response decreases activation of the sympathetic nervous system which results in a reduction in blood pressure and stress hormones. In other words, it decreases the physical effects of stress. Massage also promotes blood flow, circulation of lymphatic fluid, and the release of deep connective tissues, which reduces painful contractions and spasms (Yates, 2004).

Quotes on Tension

  • ​“It's very important that we re-learn the art of resting and relaxing. Not only does it help prevent the onset of many illnesses that develop through chronic tension and worrying; it allows us to clear our minds, focus, and find creative solutions to problems.” – Thich Nhat Hanh
  • “There's a constant tension between the excitement of new people and security with one person. If you go with excitement, you create chaos; you hurt people. There's jealousy, and it gets very messy. If you have security, it can be boring, and you die inside because of all the opportunities missed.” – Alain de Botton
  • “We who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive.” – Martin Luther King, Jr.
  • “To be human and to be adult means constantly to be in the grip of opposing emotions, to have daily to reconcile apparently conflicting tensions. I want this, but need that. I cherish this, but I adore its opposite too.” – Stephen Fry
  • “Good stories are driven by conflict, tension, and high stakes.” – William Landay
  • “The world is all gates, all opportunities, strings of tension waiting to be struck.” – Ralph Waldo Emerson
  • “To be a human being is to be in a state of tension between your appetites and your dreams, and the social realities around you and your obligations to your fellow man.” – John Updike
  • “So what does a good teacher do? Create tension - but just the right amount.” – Donald Norman
  • “Everywhere in the world there are tensions - economic, political, religious. So we need chocolate.” – Alain Ducasse
  • “There's a constant tension in climbing, and really all exploration, between pushing yourself into the unknown but trying not to push too far. The best any of us can do is to tread that line carefully.” – Alex Honnold
  • “There is always tension between the possibilities we aspire to and our wounded memories and past mistakes.” – Sean Brady

Articles Related to Tension

​Want to learn more? Check out these articles:​

Books Related to Tension​

If you’d like to keep learning more, here are a few books that you might be interested in.

Final Thoughts on Tension

Tension is a common experience, typically resulting from stress, that can range from uncomfortable to debilitating. Fortunately, there are several options for helping us reduce tension and stress such as progressive muscle relaxation, yoga, heat therapy, cold therapy, and massage therapy. It is important to remember that our emotions live in our bodies, so even when we manage to ease the pain of muscle tension, we are still prone to experiencing more episodes of tension if we don’t manage our stressors. Because tension seems to exacerbate stress, easing the physical effects of tension is an important step in managing our stress, but it isn’t the only course of action. Truly finding lasting relief requires tending to both our bodies and our minds.

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References

  • Yates, John. (2004). A Physician's Guide to Therapeutic Massage, Third Edition. Ontario, Canada: Curties-Overzet Publications, Inc.
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