STRESS

Causes

The causes of stress can vary greatly, and they are not always negative. We can feel stressed by difficult relationships with a boss or colleagues, but also by our own wedding, even though it is a long-awaited event. Moving, taking out a loan, changing where you live, or dealing with a child’s school can all be stressful, as can receiving a well-deserved reward or even going on vacation. The preparations involved, such as finding accommodations and transportation, can also cause stress. The most common causes of stress are problems at work or in a relationship, the death of a loved one, and divorce. For many people, even ordinary life difficulties can be so stressful that they lead to negative psychological and physical symptoms. The pace of life in the modern world, the enormous amount of information, and the need for constant competition create stress that is widespread and all-encompassing.

SYMPTOMS AND EFFECTS

Do not underestimate the first signs of stress. Everyone responds differently to stress. Some people have stomach problems, while others experience a rapid heartbeat, insomnia, or memory problems. Early signs of stress may include loss of appetite or periods of intense hunger, irritability, or lethargy. We may alternately feel hot or cold, our mood may worsen, and we may experience anxiety. Such signals should not be ignored.

Stress usually has negative effects on the human body. It can cause anxiety, fear, and other psychological disorders, as well as a number of somatic disorders, which show up as illnesses and physical complaints. Psychological symptoms of stress include anxiety, depression, irritability, mood swings, anger, increased nervousness, reduced self-confidence, aggression, trembling, nervous tics, increased use of caffeine, alcohol, and other stimulants, sleep disturbances, difficulty coping with tasks (constant “lack of time”), reduced libido (lack of desire for sex), and in extreme cases even suicidal thoughts.

Physiologically, stress can show itself as reduced immunity (frequent infections, colds, flu), heart palpitations, breathing problems, tightness in the chest, insomnia and frequent waking during the night, binge eating without a clear reason, frequent migraines and tension headaches, back pain, indigestion, diarrhea, constipation, skin problems and allergies, asthma, trembling and clammy hands (caused by excessive sweating—another physical symptom of stress), menstrual disorders, and weight gain or weight loss.

Under the influence of stress, blood pressure and glucose levels rise. Adrenaline levels produced by the adrenal glands increase. Digestive processes are inhibited—the body is preparing for a difficult situation that may require escape. In addition, prolonged stress also damages brain cells, which can lead, among other things, to memory problems.

Treatment

Each of us has our own individual way of dealing with stress. Some people are more effective at it than others. In the fight against chronic stress and its effects, we can seek help from a psychiatrist, who may recommend therapy supplemented with mild anti-anxiety medication or antidepressants. In addition, the following ways of coping with stress can be distinguished:

•  Breathing – the easiest method of reducing tension and calming yourself. It can be used in almost any place where something has happened that affects us—in a way that is not noticeable to those around us. Sometimes it is enough to take a break and breathe more slowly. As a form of therapy, diaphragmatic breathing is the most commonly used method.
• Relaxation – relaxation skills also need to be learned and require regular practice. They are used to treat excessive stress reactions. The most commonly used behavioral techniques are meditation, neuromuscular relaxation, controlled breathing, and biofeedback methods.
• Physical exercise – we know from experience that exercise helps a great deal. This is because in stressful situations, the body prepares itself to fight or flee. When no activity takes place, this can have negative consequences. Sport is a practical equivalent of the body’s original defensive responses and allows our body to return to normal functioning.