Stress symptoms can be of a diverse nature because the body reacts to stress both physically and psychologically. Read here how you can recognize stress and how it can have long-term effects.
Whether it’s time pressure at university, competition at work or a conflict in the family – the causes of stress are diverse. The stress symptoms are just as varied. We’ll show you which ones are the most widespread.
Stress symptoms: causes
Stress is the body’s reaction to certain, usually unpleasant, internal and/or external stimuli. In stressful situations, the body releases so-called stress hormones, such as adrenaline and cortisol. This allows it to release energy reserves, which in turn increases the body’s willingness to perform.
The internal and external stimuli, the so-called stress factors – also known as stressors – include, for example, pressure to perform, time pressure, too high demands on yourself, strokes of fate in the family or among friends, too little rest, lack of exercise and poor nutrition. Whether a stressor really causes stress in a particular person depends primarily on the person themselves.
It is also helpful to know the types of stress. This way you can better find out where your stress comes from.
Do we react differently to stress?
A study from the Max Planck Institute of Psychiatry suggests that there may be a connection between genetics and the stress response. In principle, some people can tolerate stress better than others right from the start.
Psychologists at the University of Vienna also found that women and men react differently to stress. The reactions are described as opposite. Women reacted more empathically to other people when stressed, whereas men were less empathetic and more likely to exhibit classic fight or flight behavior.
The most common stress symptoms
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When people are under stress, they experience various physical and mental symptoms of stress. This includes:
- accelerated heartbeat, strongly noticeable palpitations; increased blood pressure
- tense muscles, tightness in the chest
- rapid, shallow breathing
- speaking faster, promising
- Motor restlessness (rocking your feet, biting your lip, biting your fingernails, etc.)
- Irritability, imbalance
- Fear, uncertainty, nervousness, inner restlessness, panic
- Concentration problems, mental blockages
- Sweating, circulatory problems
Of course, not all of the stress symptoms mentioned occur in every stressful situation. Stress also bothers some people more than others. They therefore react much faster and more intensively in stressful situations.
Acute or chronic? Consequences of too much stress
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In certain situations, stress is there to ensure your survival. This is called acute stress and makes your body more efficient for a short period of time. In itself, stress is a natural reaction of the body and important for us. You notice acute stress in everyday life, for example shortly before exams or when you have to complete a task at work in a short time. However, if stress persists over a longer period of time and becomes chronic stress, it overwhelms the body. The constant state of alarm and stress leads to increased cortisol levels in the blood.
So short-term stress isn’t bad – it only becomes critical when the stress becomes permanent. Then the symptoms of stress can affect the entire organism and be accompanied by health problems such as:
- Weakening of the immune system and thus increased susceptibility to diseases
- chronically elevated blood pressure and increased risk of a heart attack
- Sleep problems
- Muscle tension, headaches
- depressive moods
-
Teeth grinding and resulting tooth and gum problems
- Addictions (e.g. smoking, alcohol as a refuge, or shopping addiction)
- Diseases of the gastrointestinal tract, skin problems
- Storage of more fat in the abdominal area and thus possibly obesity
In addition, chronic stress can also be responsible for serious illnesses – both physical and psychological. These include, for example:
- Arteriosclerosis, stroke, thrombosis
- Type II diabetes
- Irritable bowel syndrome
- Tinnitus or sudden hearing loss
- Anxiety disorders and depression, burnout
Stress and nutrition: The connections
(Photo: CC0 / Pixabay / LustrousTaiwan)
Your diet can influence stress. It can either favor it or help against it. Since the causes of stress vary from person to person, it is difficult to say what exactly can help and what cannot. Nevertheless, it is important – even in times of stress – to pay attention to a balanced and healthy diet. According to the Federal Center for Nutrition, fruits and vegetables are good for the body and soul. The findings are based on an Australian study from 2021. It came to the conclusion that those study participants who ate more fruit and vegetables had lower levels of stress than the control group who ate less fruit and vegetables.
Manage and reduce stress
Too much and constant stress can have a drastic effect on your body and your health. That’s why it’s important to either avoid stress or learn how to deal with it. Phases of stress should always be followed by phases of relaxation so that the mind and body can calm down again. A good way to counteract stressful situations is to exercise and do sport.
Here you will find a selection of articles that can help you reduce stress:
- Reduce stress: 7 tips on how to slow down your life
- Relaxation techniques: These 4 exercises slow you down
- Learning to be calm: Helpful tips
- Mindfulness in everyday life: 4 tips to combat stress
- Time management: tips and methods for less stress
But hobbies, such as music or creative activities, can also help with stress management.
Read more on Techzle\.com:
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Calming tea: These varieties help with stress and inner tension
- Nature against stress: This is how much time you should spend in the countryside
- Study: What stresses us out – and how we can help ourselves
- Overcoming depression: This is how you can help those affected
Revised by Lena Kirchner
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