Everybody experiences it. Some of us like it, others are overwhelmed by it, and some people simply need it to be at their best. Yes, we're talking about stress. According to the 2020 Job Stress Index published by Health Promotion Switzerland, three out of ten people believe that the demands of their job exceed the resources available to them. This imbalance can lead to stress. And year-on-year, this trend is on the rise. How often do you feel stressed? Take the test and discover our tips for managing stress more effectively.
What is stress?
Stress occurs when the demands on a person exceed their ability to cope. What matters is the subjective perception: everyone assesses their own resources and limits differently. Dealing with stress mindfully helps you overcome challenges and maintain balance.
Stress is not inherently negative. Even in the early days of humankind, stress served to protect body and mind. It helped people identify threats quickly and respond appropriately. This ability ensured our survival. There are two types of stress: eustress and distress.
- Eustress is positive stress that motivates and energises – for example the pleasant anticipation felt before an important event when you're confident in your own abilities.
- Distress, on the other hand, describes the negative stress that arises when you feel overwhelmed and lose control. If this condition persists, it can affect your wellbeing and mental health.
How the body reacts to stress
Stress is the body's natural response to challenging situations. Our sensory organs perceive stressors – or triggers – and transmit this information to the cerebellum and limbic system. Neurotransmitters send the message to different organs at lightning speed.
Within seconds, the body provides the energy to react optimally to a potential threat according to the principle of fight or flight. This mechanism operates unconsciously and has been a part of our make-up since time immemorial.
After stress comes recovery
In a stressful situation, the body releases stress hormones such as adrenaline, noradrenaline and cortisol. These ensure that
- more blood enters the muscles
- the supply of oxygen increases
- less important body functions are temporarily shut down
- the immune system is activated temporarily.
Attention is focused entirely on the current challenge, while complex thinking and judgement may be limited. Typical physical reactions include an accelerated heartbeat and faster breathing.
Ideally the stress phase is followed by a recovery phase: hormone production normalises, muscles relax, heartbeat and breathing become calmer, and blood pressure drops. This phase of relaxation is important for the body to regenerate and build up new energy.
What triggers stress?
Stressors are triggers of stress. They can take many different forms. They include physical factors such as lack of sleep, nutritional imbalance, illnesses or injuries. External influences such as noise or heat as well as psychological stresses such as break-ups, time pressure and pressure to perform can also cause stress.
The consequences of stress
Temporary stress doesn't harm the body or mind, but if it becomes a permanent state, wellbeing and health suffer. Persistently high levels of stress can lead to elevated cortisol levels, high blood pressure and an increase in blood sugar.
Too much stress also manifests itself in symptoms such as:
- Nervousness
- Difficulty concentrating
- Tiredness
- Digestive problems
- Headache
- Sleep disturbances
- Reduced performance
- Irritability
In the long term, the risk of emotional problems such as depression, anxiety and burnout increases. The immune system is also weakened, making you more susceptible to infections.
Eight simple tips for reducing stress in everyday life
Stress reduction starts with yourself. It's important to have regular recovery periods, a healthy diet, adequate sleep and exercise. These tips will help:
