Stress is a tension of the body and mind (psyche) caused by external and internal pressure. Accordingly, external and internal factors include specific stimuli, called stressors, which can subsequently cause physical and psychological reactions in humans. Short-term stress is harmless and once served to activate the body and mind in the face of danger and for survival in the wilderness. Today, however, prolonged stress can lead to many diseases and ailments, so a stress-free life is preferable.
What is stress?
Probably the most common cause that results in stress is the everyday hectic and inner turmoil that one is always confronted with. On the one hand, stress means a reaction to certain external factors. On the other hand, stress is also the physical and mental strain that results from these external factors. Stress-triggering factors can be extremely different in humans. Probably the most common cause of stress is the everyday hectic pace and inner turmoil with which we are constantly confronted. In addition, there is an ever-increasing pressure to perform in today’s society, which only a few people feel able to cope with. If this is the case, the first symptoms appear. Here, too, there are great differences among those affected. Some become particularly nervous, but some also become dull and shut themselves in, avoiding all contact with the outside world. In yet others, even health complaints such as heart palpitations to burnout occur.
Causes
The most common causes that lead to stress are work on the one hand and interpersonal relationships on the other. In today’s society, people are always under pressure to always be the best, to have the perfect partnership, to have as many friends as possible. More and more people are putting themselves under too much pressure for these reasons and are therefore putting themselves under stress. However, external stimuli such as noise, a harmful posture, but also stimulus overload can also be stress factors. In addition to the external factors, there are emotional fluctuations. Often, especially in insecure people, there is a fear of being rejected by others. They are always looking for recognition and want to be liked by everyone, to please everyone. This is exactly what also triggers stress in the long run for many.
Diseases with this symptom
- Burnout syndrome
- Schizophrenia
- Raynaud’s syndrome
- Gastric ulcer
- Irritable bowel
- Gastritis
- Bipolar disorder
- Tinnitus
- Crohn’s disease
Complications
Chronic, prolonged stress is classified as a modern disease of civilization, which can result in a wide variety of complications. During physical stress reactions, increased energy is provided and sugar and fatty acids are released into the blood. This leads to increased blood sugar levels and, under certain circumstances, to obesity and diabetes. In the long term, a lack of physical activity can lead to vasoconstriction and diseases such as arteriosclerosis, heart attack, pulmonary embolism or stroke. In the case of permanent stress in the private or professional environment, exhaustion, fatigue and complaints such as restlessness or irritable bowel syndrome set in. In addition, hormones such as adrenaline are increasingly released, which inhibits the activity of the digestive organs, among other things. The immune system suffers from permanent stress and makes people susceptible to infectious diseases such as colds as well as chronic diseases. The hormone cortisol is increasingly released and weakens the immune system. People with a lot of stress tend to engage in unfavorable behaviors such as poor sleep, irregular and unhealthy diet, increased alcohol consumption or smoking. This in turn can lead to secondary diseases such as high blood pressure, impotence, stomach ulcers, heart disease, headaches, hearing loss, menstrual cramps, back pain or tinnitus. Psychological consequences such as dejection, difficulty concentrating, irritability, anxiety, depression and burnout syndrome should also not be underestimated.
When should you go to the doctor?
In most cases, stress does not require medical treatment and occurs several times a day for most people. However, stress can be harmful to the body in the long run, leading to both psychological and physical symptoms and discomfort.In general, a visit to the doctor for stress is necessary when the patient feels unwell and there are complaints. In any case, a doctor should be visited if burn-out also develops as a result of the stress. This can become life-threatening in some cases and should always be treated. It is also necessary to see a doctor if physical complaints arise due to stress. These include severe and permanent headaches, dizziness or sleep disturbances. An examination should also be carried out if there is a general reduction in the quality of life. In the first instance, it is advisable to consult a general practitioner. If necessary, the latter can refer the affected person to a psychologist. Treatment by a specialist is also usually necessary in the case of psychological changes or depression.
Treatment and therapy
Stress can only be treated by reducing it and, as far as is just possible, bypassing it. In addition, one should recognize the causes that have led to the stress, in order to fight this evil at the root. The best thing to do is to take a break from everything that is over your head, go somewhere where you can switch off and concentrate only on yourself. When you return from your vacation, you should also incorporate oases of calm into your everyday life in order to avoid stress as much as possible. Even the simplest methods can help, such as conscious relaxation and breathing exercises (autogenic training can also help) or regular exercise. It depends on what kind of person you are and how you can best switch off to get your head free of any stress.
Outlook and prognosis
Stress does not necessarily need to be treated medically. This symptom is not always a negative condition, because stress in a small amount keeps the body fit and healthy. However, should the stress be great, it can lead to physical and to psychological problems. Stress reduction can be done by oneself or can be supported by a psychologist. The affected person must also take care of stress minimization himself. This often includes taking up sports activities or changing the diet. Treatment usually leads to success and frees the patient from stress. If the stress is not treated, severe psychological and physical problems often result. The affected person often feels weak, complains of headaches, a persistent fatigue and a general feeling of malaise. Social contacts can also suffer from stress, so that social exclusion can occur. The stress also has a negative effect on everyday working life and can also trigger problems there. Not infrequently, the treatment is also supported with medication. In the worst case, too much stress without treatment can lead to burnout or suicidal thoughts.
Prevention
The best way to prevent stress is with the help of an anti-stress program. This is done in a total of four steps. First of all, one must analyze the personal stress factors, i.e. the causes. Once these have been found, they should be reduced to a minimum, if possible, in order to avoid stress. The next step is to reduce stress that has already arisen. The last step is to prevent stress in the long term. Implementing all of this in everyday life is often not easy, and you often have to outsmart yourself to avoid falling into a stress trap again. The basic principle to avoid stress in the long term is to take time for yourself. In addition, a few daily habits should be changed. It is important to set priorities. What is important, what is not – one should gain clarity about this. It’s best to simplify your life and live according to the motto: less is more. This includes saying “no” sometimes and not always wanting to please everyone. This is where so-called stress management helps. It helps you to recognize the really important things in life and to pursue them. Preventive relaxation techniques such as autogenic training or yoga can also have a preventive effect. Jogging and swimming also help relieve tension and clear the mind.
Home remedies and herbs
- Baths and teas made from hops and lemon balm calm the nerves and lift the mood. They are also excellent for sleep disorders.
- 10 drops of valerian tincture to fall asleep in a dissolved in a glass of water, calms the soul, body and mind in the long term.However, the calming effect can last up to two weeks. But for this it also lasts longer.
What you can do yourself
Stress can be positive but also negative. If the latter is the case, it restricts everyday life. However, there are ways to better deal with stress. In order to be able to fight stress, it is important that the body is fit and able to perform. Performance depends, among other things, on lifestyle factors such as diet, health, exercise and consumption of neurotoxins. The latter should be avoided as much as possible. It is important to eat a balanced and healthy diet and to drink enough. Regular exercise helps you feel better and cope better with stress. Fresh air can also work wonders. Often, a short walk in the countryside is enough to lower one’s stress level. Stress also arises when not enough breaks are taken. In our performance-oriented society, it is important to take short breaks and not drown oneself in work. Fitness exercises at work, power naps or massages can be helpful. Relaxation is particularly effective against stress. However, it is often difficult to switch off in everyday working life. Thoughts are circling and the stress level is increasing. Autogenic training has proved particularly effective. Meditation and sports such as Pilates and yoga can help you get in tune with yourself. Certain character traits can promote stress. People who are very perfectionistic are particularly at risk for stress. It is good to set high goals. However, if these goals are too high, it is bound to lead to negative feelings such as overwork, rather than positive ones.
