Stress

Stress is a natural reaction of the body to challenges or threats. It activates the autonomic nervous system, releasing hormones such as adrenaline and cortisol. These changes enable us to act faster and more efficiently, a response also known as ‘fight or flight’ mode.

The term “stress” was first used scientifically by Hans Selye in the 1930s. He used it to describe the physical and emotional reactions to environmental demands. Today, stress is considered one of the main factors that influence well-being.

Difference between positive and negative stress

Stress is not bad per se. Positive stress, also known as “eustress”, motivates us and promotes performance. Negative stress (“distress”), on the other hand, occurs when demands exceed our coping resources, which can lead to exhaustion and long-term health problems.

Causes of stress

Biological causes: Stress can be intensified by genetic dispositions and physiological conditions such as hormonal fluctuations or chronic illnesses. An unbalanced cortisol level is often a marker for chronic stress.

Psychological causes: Inner conflicts, perfectionism or low self-esteem can lead to emotional stress. Trauma or unresolved conflicts also contribute to persistent psychological pressure.

Social and environmental stressors: Work pressure, family problems, financial worries and social expectations are among the most common social stressors. Environmental factors such as noise or overcrowding can also trigger stress.

Technological influences in the modern world: constant accessibility through smartphones and emails often leads to a feeling of having to be “always on”, which increases stress. Social media and digital overstimulation can also affect mental well-being.

Symptoms of stress

Physical symptoms: Stress often manifests itself through symptoms such as headaches, malaise, muscle tension, stomach problems or an increased heart rate. Chronic stress can also lead to serious illnesses such as high blood pressure.

Emotional symptoms: Emotional reactions to stress include anxiety, irritability, sadness or a feeling of being overwhelmed. In extreme cases, chronic stress can lead to depression.

Behavioral changes due to stress: Changes in eating habits, insomnia, social withdrawal or resorting to unhealthy coping mechanisms such as alcohol or smoking are typical behavioral patterns associated with stress.

Long-term consequences of chronic stress: If stress is left untreated in the long term, it can increase the risk of cardiovascular disease, diabetes and mental disorders. The immune system is also weakened, which increases susceptibility to infections.

How does stress affect the human body?

Stress activates the sympathetic nervous system, triggering the “fight or flight” response. The heart beats faster, breathing speeds up and the muscles tense up. If the stress becomes chronic, this condition persists and puts a long-term strain on the body. Chronic stress increases blood pressure and can lead to the formation of plaque in the arteries. This significantly increases the risk of heart attack, stroke and other cardiovascular diseases.

Under stress, the body releases more cortisol, which suppresses the immune system. This makes the body more susceptible to infections and slows down healing processes. Stress is one of the main causes of sleep problems. Elevated cortisol levels can make it difficult to fall asleep and impair the quality of sleep, which in turn leads to further health problems.

Stress in different target groups

Stress in children and adolescents: Children and young people often experience stress due to pressure at school, family conflicts or social expectations. Especially in the digital era, cyberbullying and constant comparability are frequent sources of stress.

Stress at work: Time pressure, high workloads and conflicts at work are typical stressors at work. The work-life balance often falls by the wayside, which can lead to burnout in the long term.

Stress in older people: Older people can be stressed by health problems, financial worries or loneliness. Adjusting to retirement is also a common source of stress.

Gender-specific differences in coping with stress: studies show that women often process stress more emotionally, while men tend to repress it. Accordingly, the strategies for coping with stress also vary between the sexes.

Proven strategies for coping with stress

Mindfulness and meditation exercises: Mindfulness techniques such as meditation or yoga help to calm the mind and focus on the moment. Studies show that these practices reduce stress hormones and strengthen emotional resilience.

Physical activity and exercise: Regular exercise, whether through running, dancing or other sports, releases endorphins, which act as natural stress inhibitors. Exercise also improves sleep quality and general well-being.

Nutrition and stress – how the right food can help: Certain foods such as dark chocolate, green leafy vegetables and omega-3 fatty acids can reduce stress. Caffeine and sugar, on the other hand, should be consumed in moderation as they can increase cortisol levels.

Professional support through coaching and therapy: When stress becomes overwhelming, professional counselors or therapists can help develop coping strategies. Cognitive behavioral therapy (CBT) is one of the most effective methods for treating chronic stress.

Practical tips for everyday life

Time management methods: Effective time management reduces the feeling of being overwhelmed. Tools such as to-do lists, the Eisenhower matrix or the Pomodoro technique help to set priorities and work through tasks step by step.

Digital detox – less screen time for more relaxation: a conscious break from digital devices can help to reduce stress. Regular “offline time” promotes concentration and creates space for relaxing activities such as reading or going for walks.

Breathing techniques to combat acute stress: Targeted breathing exercises such as the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) calm the nervous system and help to alleviate acute stress in just a few minutes.

Building a healthy social network: A supportive social environment can act as a buffer against stress. Regular conversations with family and friends promote emotional well-being and strengthen resilience.

Long-term prevention of stress

1. Routines create stability in everyday life and reduce decision-making stress. A structured daily routine that leaves room for breaks and relaxation contributes significantly to stress prevention.
2. Setting realistic goals and living in line with your own values can help to avoid unnecessary stress. Clarity about personal priorities creates focus and serenity.
3. Spending time in nature, also known as “forest bathing“, has been proven to have a positive effect on stress levels. The peaceful environment promotes relaxation and lowers cortisol levels.
4. Regular breaks during work or in stressful phases prevent overexertion. The 20-20-20 rule (look into the distance for 20 seconds every 20 minutes) not only protects your eyes, but also your mental health.

Modern scientific findings on stress

• Latest research findings: Studies show that regular exercise, meditation and social interaction reduce the risk of stress-related illnesses in the long term. Scientists are also researching new approaches such as personalized stress management strategies based on genetics.
• Stress management apps and digital helpers: apps such as “Headspace” or “Calm” offer guided meditations, breathing exercises and mindfulness exercises that can be easily integrated into everyday life. They support stress management at the touch of a button.
• Psychological approaches to coping with stress: Therapies such as cognitive behavioural therapy (CBT) or mindfulness-based approaches (MBSR) help sufferers to recognize negative thought patterns and deal constructively with stress. Herbal, calming food supplements and herbs can also help.
• How AI can recognize and reduce stress: Wearables such as smartwatches and AI-powered tools can be used to measure stress levels and provide recommendations on how to manage stress. These technologies offer personalized support in real time.