“[...] Stress is a physical, mental, or emotional factor that causes physical or mental tension.” (Medicine.net). However, stress does not necessarily have to be negative. Stress is not inherently bad; it depends on how you perceive it. The stress from exciting, creative, and successful work can be beneficial, while the stress from failure, humiliation, or infection can be harmful. This is because there are two different types of stress—namely, eustress and distress. Eustress is associated with a predominantly pleasant feeling of being able to overcome certain challenges and accomplish something; this form of stress can even inspire and enhance performance. Distress, on the other hand, harms a person through prolonged overload, both mentally and physically.
Stress is the body’s response to external or internal pressure. The situations and influences that trigger this state are also called stressors. However, the perception of stress and the feeling it causes vary from person to person. Different situations or circumstances are considered stressful for each individual—this usually depends on one’s own perception. Nevertheless, some common causes of stress can be identified that likely affect almost everyone from time to time. The four most common stressors are finances, relationships, work, and changes in one’s life situation.
But stress is much more than just a feeling—it definitely affects our body and thus our mental as well as physical health. The feeling of tension can influence the entire body, our emotions, perception, and behavior. Too much stress also manifests externally—on the one hand through the skin, and on the other hand, stress can negatively affect the heart and the gut, among other things.
How does stress affect the skin?
Stress can manifest on the skin through symptoms such as acne, rashes, and rosacea. But why is that? The hormones released in stressful situations can cause the skin to produce more oil. This oil can clog pores and lead to pimples and blemishes. Immune reactions to stress can also worsen rosacea or skin rashes.
What does stress have to do with the heart?
Stress causes an increase in heart rate, blood pressure, and body temperature. This is because the heart beats faster in stressful situations, raising blood pressure to prepare the body for the situation and circumstance. However, this also means that chronic stress can increase the likelihood and risk of a heart attack.
What effects does stress have on the gut?
Maybe you know this situation: you have an important exam or presentation, and suddenly your stomach starts to rumble intensely. And that’s no coincidence—there’s truth to sayings like “it gets to my stomach”! Stress can cause diarrhea, bloating, and constipation, and at the same time increase the risk of inflammation in the body. This is because certain hormones influence gut motility and can cause cramps. If these cramps occur evenly throughout the gut, you are very likely to experience diarrhea. However, if your digestive tract cramps only in one spot, it can lead to constipation. Prolonged stress can not only cause these seemingly harmless symptoms but has also been scientifically linked to diseases such as irritable bowel syndrome or other chronic inflammatory bowel diseases. Did you know that 80% of the communication between the gut and brain originates from the gut? The gut is therefore rightly called the “second brain.” This communication happens via the gut-brain axis. So, this all probably sounds very negative, but we also have good news for you. Recent research has shown that certain bacteria or bacterial strains—also called psychobiotics—can positively influence the psyche and thus the brain. This means that a connection between certain psychological and neurological problems and gut issues has now been recognized.
As explained earlier, stress can trigger not only physical symptoms but also other reactions. If you notice that you are fundamentally more irritable or down for an extended period, an elevated, possibly prolonged stress level could be responsible. Do you find yourself overthinking and getting caught in cycles of rumination that occupy you not only during the day but also rob you of sleep? That can also be due to too much stress. Changes in eating behavior—whether not eating or overeating—can also be classified as a stress reaction!
Often, in addition to external influences, it is our own personal thought patterns and attitudes that act as stress accelerators. This includes, for example, a perfectionist attitude that can only be satisfied by the best results. The desire for error-free performance can also negatively or stressfully affect the body. The wish for widespread popularity, recognition, and friendship can be a social stress factor. Likewise, the attitude that you must do all tasks yourself, not being allowed or able to delegate, or rejecting all offers of support can greatly intensify the experience of stress.
The four stages of stress:
- This stage involves short-term events that usually subside spontaneously within a few moments.
- This situation is characterized by an acute, longer-lasting stress reaction due to further strain.
- Building on this, numerous stress events accumulate over a certain period in stage three, where vegetative changes may already occur. This means, for example, increased pulse, blood pressure, or muscle tone.
- The final stage describes a state of chronic and thus health-endangering stress reaction.
How do I best deal with stress?
In everyday life as well as in professional life, it is important for mental and physical health to develop personal strategies that help us relax and calm down. It is essential to find ways to allow yourself sufficient rest and balance in the stressful everyday life of modern living. Any kind of movement in daily life is suitable for this. This can include a walk during lunch break, cycling or walking to work, an evening yoga session, or simply taking the stairs.
As described earlier, your own thinking can also greatly influence the perception of stress. There are various ways to counteract this. For example, it can be helpful to reflect on, question, and gradually change your own unfavorable thought patterns into positive ones. This includes distancing yourself from negative thought cycles, which usually occur in a self-damaging way during failure—but this requires some practice and perseverance. What can you do to break out of such thought patterns? Try to remind yourself in these situations of what you have already achieved or how similar situations have turned out positively in the past.
A well-structured day, as much movement outdoors as possible, healthy nutrition, pleasant company, and time with people you can confide in, mental stimulation, meditation, and cultural activities can also have a positive effect.
We cannot prescribe which stress management method is best for you here. However, it is important that you actively engage with this topic in everyday life and develop your own strategy for less stress, because the feeling is not only very unpleasant but also unhealthy. And as we know, it is usually your own mind and thoughts that make situations stressful. There is a very simple solution for this—conscious breathing.
