Stress can be defined as a state of worry or mental tension caused by a difficult situation. Because our lives involve constant change ranging from starting a new job or moving to a new city to major life changes like marriage, divorce, or the death of a loved one, there is no avoiding stress. Everyone experiences stress to some degree. Our body´s reaction to stress is a natural response that prompts us to address these challenges and threats in our lives and master them. The way we deal with stress situations, whether we cope positively or start to panic, can make a big difference to our overall well-being.
What Causes Stress and How to Manage It Effectively?
Stress can come from many sources, which are known as “stressors”. Many people are stressed by their jobs, relationships, financial issues, and health problems. Some are also by busy schedules which don´t allow time for relax – while others like challenges and are stressed when they are bored.
Our experience of what is considered “stressful” is created by our unique perceptions of what we encounter in life. Our own mix of personality traits, our resources to deal with problems, and our habitual thought patterns may decide whether we perceive a situation as “stressful” or merely “challenging”. Simply put, one person’s stressor may not register as stressful to someone else.
Nevertheless, certain situations tend to cause more stress in most people and increase the risk of stress-related bodily reactions and even illness. For example, when we find ourselves in situations where there are high demands on us, but we have little control and no choices, we are likely to experience stress. We might also feel stressed when we don’t feel equipped, where we may be harshly judged by others, and where consequences for failure are steep or unpredictable.
Our Body's Reaction to Stress and Management Strategies
In today’s language, the term “stress” has mainly a negative connotation. But in reality, our body’s stress response is a brilliant biological process that may safeguard us. It is only under stress that our body reaches top form, and our mind becomes alert. This enables us to correctly assess a dangerous situation and take appropriate action. For our ancestors, who lived in a challenging environment hunting and gathering, there were two possible reactions in dangerous moments: Flight or fight. Both required maximum performance from the entire organism. The response of our body to stress makes this possible.
Stress hormones (including adrenaline and cortisol) cause:
- Pulse and blood pressure increase,
- Breathing is accelerated to cover the increased oxygen demand,
- The skeletal and vascular muscles tense up,
- Sugar, fatty acids (energy supply) and cholesterol are released into the blood,
- Blood clotting is activated (the risk of bleeding is reduced in the event of injuries),
- All bodily functions that are not necessary for coping with stress are shut down (e.g. sexual and digestive organs, immune system)
So stress is actually a chain reaction of physical processes that begins with the release of stress hormones and controls various organs in such a way that a maximum level of responsiveness and performance is achieved.
Is There Positive and Negative Stress?
The above-described stress response in the body aims to accomplish a very particular goal: to resolve an urgent issue or get out of danger. The recovery phase that follows the stress has a pleasant, energizing character if this is accomplished. This is known as positive stress. It has an uplifting and revitalizing impact. Simultaneously, optimism and self-assurance also rise. The sense of accomplishment encourages the body to regenerate and lower stress hormones. With negative stress, the situation is different. This is characterized by sustained effort that does not eventually result in success. Exhaustion, resigning, excessive demands, dissatisfaction, and bitterness are the results. In this case, stress becomes an experience that is perceived as a threat, which blocks our actions and thoughts and makes us ill in the long term.
Stress as a Cause of Illness and How to Manage It
The body’s stress reactions are designed to cope with short-term stress. After such a situation, bodily functions normalize again, and the body relaxes. However, if negative stress factors such as anxiety, anger, hectic or pressure persist or are repeated frequently, the balance between
tension and relaxation becomes increasingly unbalanced. The exceptional state of stress becomes a permanent one. The stress hormones adrenaline and cortisol keep the body on constant alert. The following signals can indicate a negative stress load:
Stress signals from the body
- high blood pressure
- muscle tension
- heart problems
- sweating n pain
- stomach pain
- diarrhea
- shaky, sweaty hands
- insomnia
- impotence
- susceptibility to infections
- migraine
- hair loss
Stress signals at the emotional level
- Irritability
- bouts of exhaustion
- Overexcitement, overactivity
- Impatience
- Lack of desire/drive
- Depressive moods
Stress signals in the mindset & behavior
- Lack of concentration
- Tiredness
- narrowed perception
- poor decision-making
- Negative thinking
- hypersensitivity to criticism
- high consume of cigarettes, coffee, alcohol, sweets
- tics like tapping feet, finger drumming, constant scratching, etc.
The mind also endures ongoing stress, in addition to the body. Constantly under pressure makes people extremely nervous and easily irritated. The sense of helplessness lowers self-esteem and, in severe situations, leads to depression. The stressed person withdraws or reacts aggressively to even the smallest things – this can easily lead to conflicts within the partnership and family, which cause additional stress. But support from friends and family is a crucial safety net to help cope with the numerous responsibilities, such as those from work.
Managing Stress: A Matter of Mind
Even with all your optimism, good vibes, and confidence, there will be difficult times in your life. However, there are coping mechanisms that will make things easier for you.
Key Techniques for Managing Stress Effectively
Even with all your optimism, good vibes, and confidence, there will be difficult times in your life. However, there are coping mechanisms that will make things easier for you.
Even with all your optimism, good vibes, and confidence, there will be difficult times in your life. However, there are coping mechanisms that will make things easier for you.
Learn Stress Management Techniques for Effective Well-being
WHO’s stress management guide – Doing what matters in times of stress – aims to equip people with practical skills to cope with stress. A few minutes each day are enough to practice the guide’s self-help techniques. The guide can be used alone or with its accompanying audio exercises.
Daily Routine Tips for Managing Stress Effectively
Having a daily schedule can help us use our time efficiently and feel more in control. Set time for regular meals, time with family members, exercise, daily chores and other recreational activities.
Get Better Sleep to Help Manage Stress
Getting enough sleep is important for both body and mind. Sleep repairs, relaxes and rejuvenates our body and can help reverse the effect of stress.
Good sleep habits (also known as sleep hygiene) include:
- · Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- · If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature.
- · Limit your use of electronic devices, such as TVs, computers and smart phones, before sleeping.
- · Avoid large meals, caffeine and alcohol before bedtime.
- · Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Connect with Others for Support in Managing Stress
Keep in touch with family and friends and share your concerns and feelings with people you trust. Connecting with others can lift our mood and help us feel less stressed.
Healthy Eating and Its Role in Effective Stress Management
What we eat and drink can affect our health. Try to eat a balanced diet and to eat at regular intervals. Drink enough fluids. Eat lots of fresh fruits and vegetables if you can.
Exercise Regularly for Effective Stress Reduction
Regular daily exercise can help to reduce stress. This can include walking, as well as more intensive exercise.
Limit News Consumption for a Balanced Stress Level
Spending too much time following news on television and social media can increase stress. Limit the time you spend following the news if it increases your stress.
However, by identifying the sources of your stress and practicing relaxation techniques, you can mitigate some of its negative impacts and improve your capacity to handle difficulties. You can lower your stress level, enhance your quality of life, sharpen your attention, build stronger bonds with others, and develop better self-control. Speaking with a mental health expert could be beneficial if your stress levels worsen.
