Dealing with stress: understanding the causes and dealing with them better
Almost everyone experiences stress - for example before exams, important conversations or during phases of emotional stress. Stress is an individual physical and psychological reaction to demands that are experienced as challenging or difficult to cope with. It can improve performance in the short term. However, if the stress continues, it can affect your well-being and health.
What is stress?
Stress arises not only from a situation, but also from how we perceive it and what options we see for coping. The same challenge can be experienced very differently by different people. Personal life situation, previous experiences, available support and the duration of the stress also play a role.
Stress can manifest itself emotionally, mentally and physically. Possible signs include inner restlessness, irritability, worries, difficulty concentrating, muscle tension, headaches, gastrointestinal complaints or sleep problems.
The function of stress
Stress is initially a normal adaptive reaction. When a danger or challenge is perceived, the body activates various systems that make us ready to act at short notice. The autonomic nervous system increases, among other things, heart rate and breathing; Adrenaline and norepinephrine contribute to this rapid activation. The release of cortisol is also regulated via the so-called hypothalamus-pituitary-adrenocortical axis.
These responses can support attention and energy provision in the short term. At the same time, other functions, such as digestive processes, are temporarily given less priority. When the stress subsides, the body's own regulatory mechanisms help to return to a calmer state.
So stress is not inherently bad. The decisive factors are intensity, duration, frequency and the opportunity to recover between periods of exertion.
Distress: When stress becomes permanent
One often speaks of distress when stress is experienced as stressful and the available coping options are not sufficient. If such stress persists over a long period of time, it can affect sleep, mood, concentration and physical well-being. Chronic stress is associated, among other things, with an increased risk of psychological problems and with the worsening of certain physical illnesses.
Possible consequences include sleep problems, persistent tension, headaches, digestive problems, increased blood pressure or exhaustion. These symptoms can have many causes and should not automatically be attributed to stress alone. If the symptoms persist or are severe, a medical or psychotherapeutic assessment is advisable.
What factors can promote stress?
Stress can be caused by external demands and personal behavior patterns. Examples are:
- high pressure to perform and expect
- Perfectionism and strong self-criticism
- the need to control everything
- Difficulty handing over tasks or accepting support
- Impatience and a constant feeling of time pressure
- social conflicts or lack of support
- too little rest, sleep or compensation
These factors are not fixed personality traits and are not a matter of blame. They can help you better recognize your own stress patterns and find starting points for change.
What helps in stressful and overwhelming situations?
1. Create an overview: Write down tasks and appointments instead of having to keep everything in your head. Break down large tasks into smaller, concrete steps and set priorities.
2. Set realistic boundaries: Not every task has to be completed immediately. Check what is really important, what can wait and where you need support or clear agreement.
3. Use breaks consciously: Short interruptions can help you gain distance. Go for a walk, stretch, or leave your desk for a few minutes.
4. Incorporate exercise: Walking, cycling, yoga or other forms of physical activity can improve mood and help manage stress. It doesn't have to be intense training.
5. Try breathing exercises: Breathe in and out calmly and without force. For example, you can breathe slowly for a few minutes and focus your attention on the breath. If you feel dizzy or uncomfortable with the exercise, return to your normal breathing.
6. Reduce stimuli: Limit notifications and consciously set times without your smartphone or messages, especially if digital stimuli increase your tension.
7. Create order and routines: A clear environment and recurring daily structures can help to better organize requirements. Order should be supportive and not become an additional requirement for perfection.
8. Talk to others: Share your burden with trusted people. Exchange can relieve pressure, open up new perspectives and help find practical support.
9. Protect sleep and recovery: Regular sleep times, a quiet evening routine and sufficient recovery periods support the regulation of stress.
10. Plan pleasant activities: Creative activities, time in nature, music or social contacts can provide important balance. Don't schedule them until all tasks have been completed.
When should you get support?
If stress persists over a long period of time, significantly affects everyday life or is associated with severe anxiety, depression, insomnia or physical complaints, professional support may be useful. General practitioners, psychological psychotherapists or psychosocial advice centers can be suitable contact points. If you are in acute danger or have thoughts of harming yourself, you should seek help immediately.
Conclusion
Stress is a part of life and can be a helpful short-term adaptive response. It becomes particularly problematic when stress persists and there is no recovery. A realistic approach to tasks, exercise, sleep, conscious breaks, breathing exercises and social support can help. It's not about avoiding all stress, but rather finding appropriate ways to deal with stress and accepting support in a timely manner.