Stress is not a buzzword in our society, but a perceived truth. According to a study, as many as 75% of all German professionals are sometimes or often under stress. But what exactly is stress, what causes trigger it and how can you recognise it?
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:
This differentiated view helps us to understand that stress is more than just an unpleasant burden – it can also be an important catalyst for growth and development.
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:
2. Resistance Phase:
3. Exhaustion phase:
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:
Early detection and professional support are crucial to breaking this vicious circle.
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.
The symptoms of stress are many and varied and can be both physical and psychological. Typical signs include restlessness, tension and nervousness, but also difficulty concentrating, irritability and mood swings. Physically, stress symptoms often manifest themselves in the form of tension, digestive problems, headaches, sleep disorders and a weakened immune system. Some people also suffer from heart palpitations, sweating or gastrointestinal complaints.
There are three main types of stress: emotional, mental and physical. Emotional stress arises from interpersonal conflicts and emotional challenges. Mental stress results from cognitive overload, complex tasks and information overload. Physical stress can be triggered by physical strain such as intense physical exertion, lack of sleep or illness. Each type of stress can affect the body and mind differently.
If you are under a lot of stress for a long time, your body can become exhausted. Chronic stress weakens your immune system, increases your risk of cardiovascular disease and can lead to mental health issues such as depression and burnout. In the long term, excessive stress can cause digestive disorders, hormonal imbalances, concentration difficulties and chronic pain. In addition, the risk of sleep disorders, weight problems and a reduced quality of life increases.
Effectively managing stress involves a range of strategies, including regular relaxation techniques, meditation and mindfulness exercises. Sport and exercise help to break down stress hormones and increase our sense of well-being. A balanced diet, sufficient sleep and setting priorities are also important. Maintaining social contacts, setting limits, improving time management and seeking professional help when needed are further effective methods of reducing stress.
Short-term stress, also known as eustress, can certainly be beneficial. It increases concentration and performance, improves motivation and can promote creativity and personal growth. Stress only becomes a problem when it becomes chronic and there are insufficient recovery periods. The balance between tension and relaxation is crucial.
Chronic stress has far-reaching effects on the body. It weakens the immune system, increases the risk of cardiovascular disease and can lead to digestive problems and muscle and joint complaints. Hormonal imbalances, accelerated aging processes and weight problems can also be consequences of long-term stress. It is therefore essential to recognise stress at an early stage and learn how to deal with it in order to stay healthy.
Professional help is advisable if stress symptoms persist for several weeks and significantly impair your quality of life. Warning signs include persistent exhaustion, increasing physical complaints, chronic sleep problems and social withdrawal. If everyday tasks become a burden or negative coping strategies such as alcohol consumption increase, professional support from a GP or psychotherapist is advisable.
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