Stress symptoms: everything you need to know about causes and warning signs

The term stress was coined by the father of modern stress research, the Hungarian-Canadian physician Hans Selye. Selye defined stress as an ‘unspecific reaction of the body with which it reacts to its environment and to the demands placed on it’. Demands in themselves are not bad. They can spur us on to peak performance and help us grow. Consequently, a life completely free of stress and challenges is undesirable. We would miss out on the spice of life in the form of positive stress (eustress), the inner drive and the breeding ground for personal growth and a sense of achievement.

If stress is the spice of life, why do so many people suffer noticeably from stress and its consequences? As with many things in life, when it comes to stress, it depends on the dose. While short-term stress can be inspiring (e.g. in exam situations), chronic stress means that the much-needed recovery phases are missing. When an external or internal stimulus is perceived as unpleasant or when you feel that you are unable to meet a particular challenge, then this is stress in its negative form (distress), which can have a negative impact on our physical and mental health. It is not for nothing that we say: ‘The stress is getting to me’, ‘This is maddening’ or ‘I'll have to digest that first’.

Not all stress is the same. Scientists distinguish between different types of stress, which have different effects on our body and mind:

• Eustress (positive stress) motivates and energises us. It helps us to overcome challenges and to surpass ourselves. Examples include an upcoming promotion, an exciting project or an important competition.

• Distress (negative stress), on the other hand, overwhelms us and can make us ill. It arises when we feel that we cannot cope with demands and have no coping strategies available.

But how can unhealthy stress be recognised? The following symptoms can provide clues:

Stress is not a new phenomenon. Since the beginning of time, our inborn protective mechanism has prepared us for survival in dangerous and stressful situations. However, while our ancestors were faced with life-or-death situations, today we are stressed by other things: financial worries, deadlines or fear of failure. The survival programme works the same way today as it did back then: when a stress factor (stressor) impacts the body, stress hormones are released and the entire organism is mobilised against the ‘impending danger’. While systems that can be neglected in the short term – such as libido, the immune system or digestion – are shut down, other systems are put into a state of readiness for flight or fight: breathing quickens, pulse and blood pressure rise, muscle tone and blood flow increase, while blood coagulates faster in preparation for possible injuries.

When we experience stress, our body undergoes a complex biochemical process that ensures our ability to survive:

1. Alarm phase:

• Stress hormones are released immediately (adrenaline and noradrenaline)

• Sympathetic nervous system is activated

• Heart rate and blood pressure increase

• Energy for flight or fight is provided

2. Resistance Phase:

• Persistent cortisol production

• Mobilisation of energy reserves

• The body's attempt to adapt to the stressful situation

• Increased alertness and performance

3. Exhaustion phase:

• If the stress continues, the body's resources are depleted

• Immune system is weakened

• Increased risk of mental and physical illness

These biochemical processes explain why chronic stress can be so dangerous to our health.

While the physiological stress reactions are the same for everyone, everyone perceives stress differently. While some are already saying, ‘I can't take any more,’ people with high stress resilience are holding the fort. These resilient individuals can withstand even severe stress and recover from its negative effects comparatively quickly.

Even though each of us has an individual perception of stress, there are certain stressors that trigger the stress hormones of most of us. Typical stressors include:

While short-term stress does not harm our body, chronic stress can have devastating effects:

• Cardiovascular diseases: increased risk of high blood pressure and heart attack

• Digestive disorders: gastrointestinal problems, irritable bowel syndrome

• Weakened immune system: increased susceptibility to infections

• Hormonal disorders: impaired metabolism

• Chronic pain: tension, headaches

• Development of depression

• Anxiety disorders

• Burnout syndrome

• Concentration and memory disorders

• Sleep disorders

• Relationship problems

• Loss of performance at work

• Social isolation

• Decreased self-esteem

Conclusion: Stress is a complex phenomenon that affects each person differently. What is important is not to avoid stress completely, but to deal with it in the right way. With knowledge about stressors, warning signs and coping strategies, we can learn to manage stress and use its positive aspects while protecting ourselves from the negative effects.