What is stress?
According to the World Health Organization (WHO), stress is one of the greatest health hazards of the 21st century. Every third person is said to experience constant symptoms of stress. Stress is our body's response to impending danger or a response to a threatening situation. When we sense danger, whether it is real or only in our thoughts, our body's defense "shifts into a higher gear".The response to stress is such that our body aims to protect us. It helps us stay focused, energetic, and alert. In a dangerous situation, it can save our lives by giving us extra strength to defend ourselves or flee. It also helps us handle the challenges we face at work. However, if stress exceeds a certain limit, it ceases to be beneficial and can cause significant harm to our health, mood, productivity, relationships, and overall quality of life.
Humans are not designed to endure chronic, constant stress. Our bodies are made to respond to short and intense stress. Today, stress has become continuous, with our work and environment demanding more from us, constant readiness, and this can last for years.
Signs and Symptoms of Stress Overload
The most dangerous thing about stress is how easily it becomes a part of us. We become accustomed to it. It becomes familiar, even normal. We no longer notice how strongly it affects us. It is important to be aware of the warning signs and symptoms when stress becomes excessive and harmful.Symptoms of stress on a cognitive level:
- Memory problems- Concentration difficulties
- Negative thinking
- Judgment issues
- Anxious thoughts
- Excessive worrying
Symptoms of stress on an emotional level:
- Depression and generaly negative feelings- Anxiety and restlessness
- Irritability and anger
- Feelings of overwhelm
- Feelings of loneliness and isolation
Symptoms of stress on a physical level:
- Body aches- Diarrhea or constipation
- Dizziness
- Chest pain, rapid heartbeat
- Loss of libido
- Frequent colds or flu
Symptoms of stress and changes in behavior:
- Increased or decreased appetite- Insomnia or increased sleep
- Withdrawal from loved ones
- Procrastination or neglect of responsibilities
- Substance abuse (alcohol, cigarettes or drugs)
- Nail-biting, body movement in rhythm
Stress and its causes
Situations and things that cause stress are called stressors. We usually think of them negatively, but they can also include generally positive events such as marriage, buying a house, promotion, the arrival of a baby or going to college. However, stress is not only caused by external factors. Stress can also arise "within us" or be self-created when we excessively worry about something, have pessimistic thoughts, negative views of the world, etc.The most common external causes of stress:
- Major life changes (death of a loved one, divorce, illness, marriage, job loss, retirement)- Work obligations, school obligations
- Problems in a romantic relationship
- Financial difficulties
- Issues with children and family
The most common internal causes of stress:
- Pessimism, negativity- Inability to accept uncertainty
- Rigid thinking, lack of adaptability
- Unrealistic expectations / perfectionism
- An "all or nothing" attitude
How stress differs from burnout:
Burnout is defined as a state of life exhaustion characterized by an individual's exhaustion, depersonalization (also withdrawal or cynicism), and reduced personal effectiveness. Burnout develops slowly over the years. Initially, there are high work demands, a high level of stress at work, and high expectations. Work demands are higher than resources, and work does not meet individual expectations. Over time, the individual becomes chronically tired, and there is psychological and physical exhaustion. Sleep disturbances and other health problems, such as headaches and various pains, may also occur. Later, apathy, depression, boredom, and a negative attitude toward work appear. The individual becomes cynical, indifferent (depersonalization). In the final stage of the burning process, the individual feels despair and helplessness. They feel resistance to themselves, others, and everything; feelings of guilt and inadequacy may arise.We experience stress when we feel too much psychological and physical pressure. More and more duties and obligations accumulate on us. We are aware of the stress that surrounds us, and that can lead to anxious feelings.
When we are experiencing burnout, we feel empty. We don't feel any hope for the future. We have no motivation for change. We are not aware that we are on the brink of burnout. Depression can join our condition.
How to reduce stress?
Due to the wide range of damage that stress can cause, it is important to know our own limit of stress factors. How much stress is "too much" varies from person to person. Some people think they can easily cope with various life setbacks, while others usually "break" at small obstacles or frustrations.Factors that most influence the level of our personal stress tolerance are:
Our support network:
A strong network of close friends and family members is important protection against stress. When we have people around us we can count on, life pressures no longer seem so great. If we are more lonely and isolated, there is a greater danger that we will succumb to stress.Sense of control:
We accept stress more easily if we have confidence in ourselves and in our ability to influence events. If we feel that we have little control over our lives, stress will hit us faster.Our attitude toward life:
How we view life and its inevitable challenges strongly affects our ability to cope with stress. If we are full of hope and optimism, we will be less vulnerable. Resilient people face challenges, have a stronger sense of humor, believe in a higher purpose, and accept changes as an inevitable part of life.Our ability to cope with emotions:
If we do not know how to calm down and soothe ourselves when we feel sad, angry, or troubled, there is a greater chance that we will feel stress. The ability to identify and cope with our emotions appropriately can increase stress tolerance and help us distance ourselves from distress.Our knowledge and preventive action:
The more we know about stressful situations, including how long they will last and what to expect from them, the easier it will be to manage them. For example, if we go into surgery with a realistic picture of what to expect after surgery, painful recovery will be less stressful.How can we improve our stress management?
Physical activity:
Regular physical exercise improves our well-being and helps alleviate stress. It helps us break the cycle of negative thoughts that feed on stress.Socializing:
Talking to people close to us and whom we love triggers hormones that alleviate stress when we feel agitated and uncertain. Conversations calm and soothe our nervous system. We must not allow work and various responsibilities to influence our social life to such an extent that it prevents us from having a social life.Involving the senses:
It is crucial to find a sensory input that works most positively for us. Does music calm us down, or the smell of coffee, perhaps petting a dog? People respond differently to sensory stimuli, so it is essential that every individual finds a way that suits them.Relaxation:
We cannot completely eliminate stress from our lives, but we can control how much it affects us. Relaxation techniques, such as yoga, meditation, and deep breathing, activate the body's relaxation response, a state of rest that is the polar opposite of the stress response. Regular practice of these activities can reduce our daily stress levels, increase feelings of joy and cheerfulness, and enhance our ability to remain calm and focused under pressure.Healthy Eating:
The food we eat can either improve or worsen our mood and impact our ability to cope with stress. A diet rich in fresh fruits and vegetables, high-quality proteins, and omega-3 fatty acids can contribute to better management of life's ups and downs.Rest:
The feeling of fatigue can increase stress as it leads to irrational thinking. Additionally, chronic stress can disrupt our sleep. Regardless of whether we struggle with falling asleep or nighttime awakenings, there are many ways to improve sleep to feel less burdened, more productive, and emotionally balanced.Psychotherapy Can Help with Stress
Typical statements of people dealing with lots of stress include:"I have no control over my life anymore."
"Everything throws me off balance."
"At work, they demand more from me for the same pay."
"After work, I'm so tired that I can only lie down on the couch."
"My husband and I live past each other."
"I don't know where my head is."
"I've become irritable, apathetic, and without motivation."
"I can't sleep at all."
"I transfer my bad mood to others."
"Everyone is pressuring me."
"It's too much."
"I feel like crying all the time."
Stress is almost unavoidable in today's world, but how we experience it is highly individual. For example, some people find public speaking in front of a large audience extremely stressful, while others see the same situation as a challenge. Furthermore, for some, dealing with money causes stress, while others have no issues with it. If one person excels under pressure and performs best despite tight deadlines, another person may shut down as their workload increases.
Emotional resilience is crucial in this regard, and it is something that can be learned, making it easier to cope with stressful situations. Fighting stress is not the best approach. The most effective way is to accept it and actively learn how to perceive and respond to it differently.