Stress: Signs, Symptoms, Causes, and How to Relieve It

Why Stress Isn't Nervous Tension

We often use the phrase "I'm stressed," implying that we're anxious or facing unpleasant situations. However, it's important to understand that stress isn't the cause of anxiety, but only its consequence. Understanding this distinction helps us better cope with emotional experiences and find effective ways to manage stress.

A stressor is a factor that exceeds the body's adaptive capacity. For example, if a person who previously limited themselves to short walks from the car to the office decides to take up running and immediately chooses a distance of 10 kilometers, this will be a serious stress for their untrained body. Such abrupt changes in physical activity can have negative consequences, since the body does not have time to adapt to the new conditions. It's important to gradually increase your stress levels to avoid injury and fatigue. Any unfamiliar or potentially dangerous factor, whether real or imagined, can trigger a stress response and cause harm to the body. To prevent negative consequences, the nervous and endocrine systems unite, activating a "siren"-like mechanism that puts all organs into a state of heightened alertness. The primary goal of this response is not panic, but adaptation, allowing one to effectively cope with the stressor. In stressful situations, the human nervous system is guided by the instinctive "fight or flight" principle. This mechanism was first described by Walter Bradford Cannon in his book, "The Wisdom of the Body," published in 1932. The idea is that the body conserves its resources: if the opponent is too strong, it chooses to avoid the danger, which can manifest itself in physical or psychological flight. In cases where the problem can be solved, stress mobilizes forces to actively solve the problem. This ancient defense mechanism developed for survival in the wild, but in the modern world, people face other sources of stress and dangers, while the fight instinct remains the same. Understanding this process can help us better cope with modern challenges and stressors.

Who "invented" stress?

Stress is a natural mechanism that arose in the course of evolution. Its discovery is associated with the name of Hans Selye, an Austrian physician and biologist. Selye experimentally proved that the body's response to stressors is universal and proceeds through several stages. These stages help us understand how the body adapts to various stressful situations and how they can affect human health and well-being. Effective stress management is important for maintaining physical and mental health.

Anxiety. The body mobilizes its defenses: the central nervous system is activated, adrenaline and cortisol, the stress hormones, are released. The person becomes irritable, has difficulty making decisions, is biased toward others, feels tired, and has difficulty concentrating on tasks.
Resistance. During this stage, the body expends a lot of energy to adapt. The symptoms of the stress response disappear, and the body "emerges victorious."
Exhaustion. This stage is optional. It occurs if adaptation does not occur and the stressor continues to "sap" the body. Reserve energy reserves are used up, and at some point illness occurs.

What is good stress and how to distinguish it from bad stress

If the influence of any factor was short-term or insignificant, the body experiences acute stress. This type of stress passes as soon as the threat disappears. Scientists classify this type of stress as "eustress," considering it positive and beneficial for the body. Eustress can contribute to increased performance, improved mood, and adaptation to change.

Eustress can arise in our lives in two main situations: when we experience positive changes or when we overcome challenges that contribute to our development. In the first case, this can be associated with events such as receiving a promotion at work, starting a new life in a different city, or entering a new relationship. The second case involves overcoming difficulties, such as participating in sports competitions or passing exams, which, despite the stress, can lead to significant personal growth and increased self-confidence. Eustress, unlike distress, helps us adapt and cope with life changes, creating opportunities for self-realization and achieving new goals.

When stress is "pleasant." A prime example of this type of stress is riding a roller coaster or skydiving.
When the stressor is mild. Most people will recall their state during an exam—the nervous system can easily handle such a situation.

Eustress is beneficial because it promotes the rapid mobilization of resources and concentration on important details of the current situation. Short-term stress triggers a release of energy, which improves memory and attention. Oxytocin levels in the brain increase, which fosters a benevolent and trusting attitude toward others and the world in general. This allows for the successful achievement of goals and the effective resolution of conflicts. Eustress, therefore, plays an important role in our lives, promoting personal growth and developing adaptive skills.

Stress that does not lead to adaptation is considered negative. Most often, this type of stress is chronic. It occurs when a person is constantly confronted with a specific stressor and is unable to change the situation or adapt to it. Chronic stress is often accompanied by a feeling of helplessness, causes significant psycho-emotional tension, and can lead to various illnesses. In medical practice, this condition is known as distress.

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Why We React to Stressful Situations Differently

Everyone reacts differently to stressful situations, including positive stress. For some people, pleasant surprises may not be perceived as eustress. This is due to the personality type. There are four types: A, B, C, and D. Each of them is characterized by certain behavioral patterns that affect how we perceive and respond to stressors. Understanding your personality type can help you manage stress and improve your quality of life.

Type A works in emergency mode, is ambitious and a perfectionist, so quite often encounters stressful situations.
Type B has stress-protection skills, alternates work and rest, completes all tasks without rushing.
Type C - does not know how to refuse people's requests, is overly flexible, compliant, often does everything to the detriment of their own needs.
Type D - prone to depression and anxiety, does not show their emotions, communicates little with people.

The type of personality behavior determines the choice of methods for overcoming stress. In stressology, these actions are called coping strategies. Coping strategies can be active, where a person strives to solve a problem, or passive, where they rely on support and prefer to reduce their activity. There are also destructive coping strategies, such as self-blame, ignoring the problem, and using alcohol, smoking, or overeating as coping mechanisms. Understanding these different approaches to stress can help people choose healthier and more effective methods for managing emotional experiences.

How to Cope with Stress

Stress is an inevitable part of everyone's life, but its impact on the body varies depending on your ability to cope and the availability of support. In 2020, the World Health Organization released the guide "Important Skills for Times of Stress," which provides recommendations for reducing the negative impact of stress. Let's consider some useful tips from this guide that will help strengthen your psychological health and increase your resilience to stressful situations.

Grounding is the process of focusing your attention on specific aspects of reality, which allows you to become more aware of the present moment. To achieve this state, you can use various techniques that help you "connect" to the surrounding reality. It is recommended to focus on simple and everyday things, such as breathing, the sensations of touching objects, or the sounds of the environment. These practices contribute to an improved sense of well-being and increased levels of mindfulness. Grounding helps reduce stress and anxiety, promoting harmony and inner peace.

What five objects do you see?
What four sounds do you hear?
What three smells do you smell?
What two objects can you touch?

Try the exercise with a drink. It can be any drink: tea, coffee, water, or juice. Look at it as if you are seeing it for the first time. Notice its color, texture, and aroma. Immerse yourself in the process, allowing yourself to experience all its features. This approach will not only help you focus better, but also develop attention to the details of everyday life.

What does it look like?
What does it taste and smell like?
What happens when you swallow it?
How do the muscles in your throat move, and can you feel the drink going down your esophagus?

A hook is an obsessive thought that causes stress and anxiety. To get rid of this condition, it is important to recognize and describe your sensations in detail. For example, you can say: “I am experiencing an anxious thought,” “Because of this anxious thought, I have difficulty breathing, my hands are shaking,” “I feel anger,” “Thinking about the past or the future makes me afraid.” Monitoring your emotions can help you better understand the sources of stress and alleviate its effects.

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Anxiety is a state of mental discomfort that manifests itself as persistent worry, tension, and fear. It can occur in response to various stressors and negative events. Symptoms of anxiety can range from physical manifestations, such as increased heart rate and sweating, to psychological ones, including feelings of worry and restlessness.

The causes of anxiety can be both external and internal. External factors include stress at work, problems in your personal life, and social pressures. Internal causes can include genetic predisposition, biochemical changes in the body, and personal characteristics.

To overcome anxiety, it is important to use a variety of methods. These may include psychotherapy, medication, and relaxation techniques such as meditation and deep breathing. Exercise and proper nutrition also play a significant role in reducing anxiety. Developing stress management skills can help manage anxiety and improve overall quality of life.

Values play a key role in maintaining inner balance and staying on track, even during challenging times. For example, if kindness is important to you, you should maintain this desire even in stressful situations. This will allow you to help others when the world around you seems unfair. As a result, you will not only overcome feelings of helplessness but also realize your own significance and usefulness. Interacting with people who share your values will create a supportive environment, which will significantly facilitate the process of coping with stress. Thus, values serve as a reliable guide and a source of strength during difficult times.

When we try to avoid thinking about something, we still continue to think about it. According to the World Health Organization (WHO) strategy, do not suppress anxious thoughts; it is better to allow them space and simply watch them disappear. Imagine an anxious thought as a physical object. What is its size, shape, and color? How does it feel to you—cold or warm? Allow the object to gradually dissolve into space, releasing unnecessary tension. This approach will help you better manage your thoughts and reduce anxiety.

Towards yourself. It is important to be kinder and more forgiving towards yourself. Talk to yourself without criticism, showing understanding, as if communicating with a small child. An effective exercise is "Warmth in the Palm." To perform it, extend your palm and imagine that it is filled with kindness. Then place your palm on your heart or on the place where you feel pain. Imagine how the warmth spreads throughout your body, filling it with comfort and calm. This simple exercise can help strengthen inner harmony and improve overall well-being.

How to Increase Stress Resilience

Stress is an integral part of life, and it is impossible to completely avoid it, as Hans Selye notes in his book. Rather than trying to eliminate stress, it's important to learn how to cope with it effectively. Improving your ability to adapt to stressors can significantly improve your quality of life. Developing stress management skills, such as meditation, physical activity, and proper planning, will help you recover more quickly from difficult situations and maintain emotional balance.

To become stress-resistant, you need to develop certain skills and practice healthy habits. It's important to learn how to manage emotions and respond to stressful situations more calmly. Regular physical activity helps improve your psycho-emotional state and helps reduce stress levels. It's also helpful to learn relaxation techniques, such as meditation or breathing exercises, which help relieve tension. Support from loved ones and quality social connections play a significant role in increasing resilience. Equally important is focusing on healthy sleep and proper nutrition. Developing problem-solving strategies and a positive outlook on life also contribute to strengthening psychological resilience. Overall, a holistic approach to self-development and self-care will significantly increase your resilience and improve your quality of life.

Get adequate sleep. "Sleep is the foundation of stress resilience," say experts from the International Society for the Study and Effective Management of Stress and Related Disorders. They also recommend sleeping seven to nine hours.
Nutrition. Healthy eating habits reduce susceptibility to stress. Instead of alcohol and sweets, it's better to consume more "anti-anxiety" foods. Scientists have found that omega-3 fatty acids, which are abundant in fish and grains, help reduce anxiety. Dietary fiber, which we get from vegetables, fruits, and whole grains, has a similar effect.
Less caffeine. Coffee increases the stress response, so it is recommended to limit it. Two to three cups of natural coffee a day are safe for the nervous system.
Physical activity. Any physical activity promotes emotional relief. When you move a little more than usual, the body perceives this as stress—definitely beneficial. After completing physical activity, the brain "rewards the winner" with a dose of happiness and pleasure hormones.
Vacation. Avoid burnout. As soon as you feel exhausted and apathetic towards work, take a vacation or shift your focus from difficult tasks to simpler ones.
Laughter. Losing your sense of humor is one of the symptoms of the first stage of stress. As soon as you feel like you're taking an ordinary situation too seriously, find something funny in it or laugh at something else. Some people find joy in telling jokes or reading humorous books, while others get great pleasure from watching comedies. A sense of humor and laughter have a positive effect on stress resistance and increase the natural activity of the neuroimmune system.

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