Stress is a biochemical state of emergency. If a person is threatened and has to decide and act quickly, a chemical cocktail is created in the body that enables him to do so: stress. He can now either fight or quickly escape the situation, the effect is also known as flight or fight.
What is stress? However, stress was not designed by evolution to be the permanent state we live in today. Once the threat was over, it subsided again – nowadays we stress ourselves in the office every day and usually also in our free time with the family. Stress reduction must be actively pursued so that stress does not eventually make us ill.
1: Why must stress be actively reduced?
The body does not develop as quickly as society. We fall in love and become attached, suffer heartbreak and fear of loss, even though we wouldn’t have to in this day and age – everyone can take care of themselves. We feel fear of dark corners, although we no longer have natural enemies. It’s the same with stress – the biochemical processes in our bodies date back to a time when humans experienced stress when they needed it to survive.
Today, a job, a stressful situation in the family, or our own inner fears are more likely to trigger stress as a permanent condition rather than a temporary survival mode. This can cause the immune system to suffer, we get sick frequently, and over time we develop worse illnesses such as heart disease. In addition, there are sleep problems or an increased risk of burnout. Once permanent stress has developed, it is not easily reduced again, but only through active stress reduction.
2. How is stress relieved?
Stress reduction takes place when the threatening situation has changed. If the saber-toothed tiger has disappeared, then there is no longer any reason to react in a stressed manner. Of course, in today’s world, the saber-toothed tiger would have to be replaced by the boss, the nagging spouse or the screaming children. But it’s not that simple, because our body knows one-time, spontaneous stress and permanent stress.
If the boss yells at us, then a high stress level arises, which, however, subsides again the more time passes since this happened. Permanent stress occurs, for example, when one stressful day follows another in the office and nothing improves for a long time.
The stress then arises again and again and there is hardly any period of time in which it could be minimized again to a healthy level. Active stress reduction is especially important now. From the point of view of evolutionary biology, stress always meant that humans would either fight or flee right away, so they would exercise. Therefore, sport is still the best way to reduce stress today – stress hormones decrease and the person relaxes.
3. What are eustress and distress?
Stress is not bad across the board. There is good stress and bad stress. Some people work much more effectively with a little pressure, and they even enjoy it – this is called eustress. While this is also a form of stress that must be relieved if it is to remain healthy, it does not have as devastating an effect as distress.
This is negative stress that does not promote productivity and quality of work, but rather impairs it. We experience this stress as unpleasant and it has a negative impact on our whole life.
4. Stress reduction as a long-term project – how does it work?
The most effective method for healthy stress relief is sports and exercise. However, not everyone enjoys sports and everyone relaxes differently. For some it has to be a long run after work, for others a slow walk with a good conversation is enough.
However, everyone should find for themselves a form of exercise in everyday life that reduces stress, because from an evolutionary biological point of view, this is the right way to reduce stress hormones. An inspiring hobby outside the office and family is also recommended, because it creates positive impulses and also serves as a mental balance to work and family. Many stressed people also appreciate yoga, meditation and mindfulness exercises against stress.
5. What to do for fast stress reduction?
Sometimes everyday life is so stressful and annoying that something needs to be done about stress immediately. First, it is important to recognize stress. Our own mindfulness warns us when things are getting too much, because we tend to overlook that in the heat of the moment. Now it helps to consciously remove yourself from the stressful situation as soon as you can.
Five minutes alone in the office kitchen, or even on the toilet if necessary, can already help to leave the worst of the stress behind. Meanwhile, there are even apps with short meditations that only take a few minutes and help to reduce stress in everyday life when emergency measures are required.
Stress should not be simply accepted. You can and should even actively reduce it. With the methods mentioned, you will succeed in coping with stress.
Acceptance of the stress situation
You absolutely must acknowledge your situation, because slander does not lead to positive stress management. Many people think that they can withstand the pressure forever. But this is usually not the case! A good option here is, for example, writing in a diary. This way you can organize your thoughts and clearly filter out the stress factors.
Some examples can be:
- “I am always arguing with my partner”
- “My daily work routine is too noisy and hectic”
- “The printer, the coffee machine or something else is too loud and disturbs me”
Confide in someone
Once you are clear about your situation, open up to a trusted person. A friend, co-worker, partner or family member. The view of a neutral and outside person can help you!
Make decisions that reduce the stress level in your life.
When you are faced with a big task and are in your own way, you need to make the clear decision to change. You need to take a deep breath and say to yourself, “I can do this. I’ve mastered so much already, then I can do this!”