Stress is omnipresent in our modern , fast-paced society . Whether at work, in the family, during studies, or in leisure time – almost everyone knows the feeling of being under pressure , overwhelmed , and barely able to cope with the demands of everyday life . But what exactly is stress ? How does it manifest itself ? And above all: What can you do to effectively reduce stress and become more resilient to it in the long term ?

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What is stress and how does it arise?

Stress is a natural reaction of our body to challenges and burdens, the so-called stressors . These stressors can be diverse : performance pressure at work , conflicts in relationships , financial worries , lack of time , noise , illness , or even significant life events such as the loss of a loved one. In the Stone Age, stress was a vital survival reaction that put the body on high alert ("fight or flight").

The stress response – what happens in the body?

When a stressor is perceived, the body releases stress hormones such as adrenaline, noradrenaline, and cortisol. These hormones cause a series of physical changes: the heartbeat accelerates , blood pressure rises , breathing becomes faster and shallower , muscles tense , the senses are heightened, and energy reserves are mobilized . The body is ready for peak performance .

This reaction is certainly sensible and useful in the short term for overcoming challenges . However, it becomes problematic when stress becomes chronic , meaning it persists permanently and the body no longer has the opportunity to recover and return to its normal state .

How does stress manifest itself – physically and mentally?

Stress can manifest itself in many ways, both physically and psychologically. The symptoms vary greatly from person to person. Some people react more with physical ailments, others more with psychological or emotional changes .

What are some physical symptoms of stress?

Common physical symptoms of stress include headaches , tension (especially in the neck and shoulder area ), gastrointestinal problems (such as stomach pain , nausea , diarrhea or constipation ), cardiovascular problems (such as rapid heartbeat , high blood pressure ), sleep disorders (difficulty falling asleep and staying asleep , restless sleep ), weakened immune system (increased susceptibility to infections), skin problems (such as eczema, acne), respiratory problems (shortness of breath, tightness in the chest), changes in appetite (loss of appetite or cravings) and sexual dysfunction.

How does stress manifest itself on a psychological and emotional level?

On a psychological and emotional level, stress can manifest itself through the following symptoms: inner restlessness , nervousness , irritability , aggression , anxiety , panic attacks , feeling overwhelmed , helplessness , hopelessness , difficulty concentrating , memory problems , rumination , negative thoughts , mood swings , feeling of inner emptiness , social withdrawal , loss of interest, joylessness, and exhaustion (physical and emotional).

It's important to emphasize that not every one of these symptoms is necessarily caused by stress . Many of these complaints can have other causes . However, if you experience several of these symptoms over a longer period , it's very likely that stress is playing a role.

What are the consequences of chronic stress?

While short-term stress can have positive effects by driving us to peak performance and increasing our adaptability, chronic stress, i.e., persistent stress without sufficient recovery periods, has serious negative consequences for our health – both physical and mental.

What are the long-term physical effects of chronic stress?

Prolonged stress weakens the immune system , making us more susceptible to infectious diseases . It increases the risk of cardiovascular diseases such as high blood pressure , heart attack , and stroke . Chronic stress can lead to gastrointestinal disorders such as irritable bowel syndrome, stomach ulcers, and chronic inflammatory bowel diseases. It promotes the development of tension headaches and migraines . Prolonged stress can exacerbate muscle tension and lead to chronic pain, especially in the back, neck, and shoulders. It can disrupt metabolism and lead to weight gain or loss . Stress hormones can worsen skin condition and exacerbate skin diseases such as eczema and psoriasis.

What are the long-term psychological consequences of chronic stress?

Chronic stress is a significant risk factor for the development of depression and anxiety disorders . It can lead to burnout , a state of emotional, physical, and mental exhaustion . Prolonged stress can impair cognitive abilities, particularly concentration , memory , and decision-making . In severe cases, chronic stress can even lead to addictions (alcohol, drugs, medications), as those affected attempt to numb the stress with addictive substances.

It is important to understand that these consequences do not appear suddenly , but often develop gradually . Therefore, it is all the more important to pay attention to warning signs early and take countermeasures .

What helps quickly against acute stress?

In acute stress situations, when the body is on high alert, the goal is to quickly calm down and reduce the stress response. Various techniques can help with this. These techniques can be very effectively combined with aromatherapy inhalation.

How do breathing techniques work for rapid relaxation?

Conscious, deep breathing is one of the most effective methods for reducing acute stress. Focus on your breath, inhale deeply into your abdomen , and exhale slowly . There are various breathing techniques you can try, such as the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) or box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds). You can find more information in our article "Breathing Techniques for Stress Reduction ."

Why does physical activity help as immediate relief?

Exercise can help reduce stress hormones and relieve tension . A short walk , a few stretches , jumping jacks, or climbing stairs can work wonders and get your circulation going without putting additional strain on your body.

What other immediate measures are there?

Even short progressive muscle relaxation ( PMR ) sessions can help. These involve tensing and then relaxing muscle groups. Mindfulness exercises help you focus on the present moment and escape stress. Visualization is another option; imagine a relaxing place. Sometimes, simply writing down your thoughts briefly can help clear your mind.

What long-term strategies exist for stress reduction?

While short-term measures help in acute situations, for long-term stress management it is crucial to make fundamental changes in lifestyle and inner attitude .

Why is regular exercise/sport so important?

Regular physical activity is one of the most effective ways to reduce stress and increase resilience to it. Exercise releases endorphins , which act as natural mood enhancers , and reduces stress hormones. Find a sport you enjoy and make it a regular part of your daily routine.

What relaxation techniques are there and how do they work?

Learn a relaxation technique that suits you and practice it regularly. There are many different methods, such as:

• Progressive muscle relaxation (PMR): Systematic tensing and relaxing of different muscle groups.
• Autogenic training: A self-hypnosis technique based on autosuggestion.
• Yoga: A combination of physical postures (asanas), breathing exercises (pranayama) and meditation.
• Meditation: Exercises to calm the mind and promote mindfulness.
• Tai Chi and Qigong: Chinese movement arts that combine flowing movements with breathing techniques and meditation.

How are healthy eating and sleep related to stress?

A balanced diet rich in fresh fruits and vegetables , whole grains , lean protein , and healthy fats provides the body with all the essential nutrients it needs to better cope with stress. Avoid excessive consumption of caffeine , alcohol , and sugar , as these substances can intensify the stress response. Sufficient sleep (7-8 hours per night) is essential for physical and mental recovery . Pay attention to good sleep hygiene : regular sleep times , a dark and quiet bedroom , and avoiding screens before bed . How do time management and prioritizing help combat stress? In this context, it can also be worthwhile to examine your digital consumption . You can find more information on this topic in our blog post "The Psychology Behind Digital Detox – Why We Find It So Hard to Go Offline ."

Good time management helps avoid stress caused by time pressure and being overwhelmed. Learn to prioritize . Practice delegating tasks and saying " no " when you have too many commitments. Plan your day and week, set realistic goals , and create space for relaxation and rejuvenation.

Why is social support so important?

A stable social network of family, friends, and colleagues is an important protective factor against stress . Nurture your social contacts, talk to trusted people about your worries and problems, and accept support when it is offered to you.

What do mindfulness and self-care mean in the context of stress?

Take regular time for yourself and do things that make you feel good and bring you joy. This could be a relaxing bath , reading a good book , listening to music , spending time in nature , pursuing a hobby, or simply lounging around . Pay attention to your needs and prioritize yourself. Practice mindfulness in everyday life by consciously focusing on the present moment and noticing your thoughts , feelings , and bodily sensations without judgment. If you'd like to learn more, check out our article "Practicing Mindfulness: Practical Exercises for More Mindfulness in Everyday Life ."

How do cognitive strategies help in coping with stress?

Learn to reframe your stress response. Question negative thoughts and try to replace them with positive ones.

When should you seek professional help?

If you feel you can no longer cope with stress on your own , don't hesitate to seek professional help . A therapist or coach can help you identify the causes of your stress, develop new coping strategies , and strengthen your psychological resilience .

What is the best remedy for stress?

There is no single best way to combat stress that works equally well for everyone. Stress management is a highly individual process, and what works for one person may not necessarily be helpful for another.

How do you find your individual stress management strategy?

The key lies in figuring out which strategies and methods work best for *you* personally and consistently integrating them into your daily life . It's a process of trying things out , learning , adapting , and persevering . Be patient with yourself, don't expect immediate miracles , and celebrate even small successes on your path to greater serenity and joy in life. An important step is getting to know yourself, your stressors , and your reactions to them. Only when you know where the stress comes from and how it manifests itself can you change it in a targeted and effective way.

Sources

Regular exercise is associated with emotional resilience to acute stress in healthy adults

Social Support and Resilience to Stress

Social support and mental health: the mediating role of perceived stress