Everyone reacts differently to stress factors. Here you can find out what stress triggers there are in general and how you can get to grips with them.
What are stress factors?
Stress factors, also known as stressors, are various internal and external stimuli that trigger biochemical reactions.
This results in the release of stress hormones that put the body on alert. Actually, this reaction is supposed to protect us from danger, because we used to be able to decide within seconds, for example, whether to fight or flee.
However, persistent stress can make us ill: stress factors such as pressure to perform or the double burden of family and work can, for example, trigger illnesses such as depression.
Causes: How does stress arise?
People are exposed to various stimuli from their environment around the clock. These stimuli are processed in the brain and classified as either positive or negative based on previous experiences stored in memory. If the stimulus is perceived as unpleasant, it counts as a stress factor.
Distress and eustress
In general, a distinction is made between short-term stress (eustress), which can spur us on to top performance and really inspire us in everything we do. Negative stress factors, on the other hand, which lead to permanent tension, cause unhealthy permanent stress, also known as distress.
What are the stress factors?
In the early days of man, stress factors such as hunger or cold were the main focus. In modern times, however, it is more so-called psychosocial stressors that make our lives difficult. The most common stress-related factors of today include:
- Social conflicts, for example at work or in the family.
- Permanent pressure to perform
- Double stress due to the job and the family
- Fears of the future
- (Compulsive) multitasking
- Illnesses or deaths in the family
- General dissatisfaction and worries
- (Compulsive) permanent availability
- Unhealthy diet
- Lack of exercise
- Lack of recreational opportunities (for example, too few breaks)
The more you feel overwhelmed by your daily life, the more likely the stressors will have negative consequences on your health.
Too much stress? This is how you recognize it
If we are permanently exposed to our stressors, not only can our physical and mental health suffer, but various diseases can also develop. These include:
- Headaches up to a migraine
- Tinnitus
- Psychological complaints (depressive mood, depression, burnout)
- Frequent infections (for example colds) due to a weakened immune system
- Stomach and intestinal complaints, for example, ulcers
- Muscle tension
- Back pain
- Sexual unwillingness
- Abuse of drugs and alcohol
Reduce stress: Life in balance
To be able to reduce your own stress factors, you first have to recognize them. People's perception of stress is individual: what stresses one person may even be relaxing for another. To find out whether you should look for stress factors in your own life, a simple test helps. You should always pay attention if you are permanently exhausted and tired despite sufficient sleep and if your thoughts constantly revolve around a certain thing. With the following tips you can reduce stress:
Reconsider work allocation: If, for example, you constantly have the feeling at work that you simply have to do too many things in too little time, you should talk openly about it with colleagues or your boss and ask for a new work allocation. If nothing changes in the situation, many people, unfortunately, end up having to quit and start a new job to escape this stress factor. If you feel overwhelmed at home, you should talk openly with your partner about the division of labor.
Exercise regularly: Two to three times a week, you should exercise for at least 30 minutes to escape the stress factor of lack of exercise. It doesn't have to be high-performance sports - even a long walk helps against stress and releases happiness hormones at the same time.
Use relaxation techniques: Relaxation exercises such as autogenic training, meditation, or yoga help to switch off and block out everyday life for a while. They not only relax the body but also the mind.
Take time off: In addition to regular vacations from the job, daily breaks are also essential to give stressors no chance. After lunch, it is best to use the remaining break time for a short digestive walk or for a small yoga session. It's also important to take time for yourself on weekends to switch off for a change.
Saying no: If you tend to always want to please everyone and can never say no, you're bound to end up in the stress trap sooner or later. If you already have a lot on your plate yourself, it's perfectly fine to say no sometimes.
Set priorities: Sometimes the tasks pile up in front of you seemingly endlessly. To avoid feeling overwhelmed by this stress factor, it helps to clearly prioritize the issues. This is the best way to get an overview of the tasks to be completed. First, you should always work on what is really urgent and important.
Eat healthily: Stress can literally hit your stomach. If you eat an unhealthy diet - with lots of greasy food, for example - you put additional strain on your stomach in addition to the stress factor. Better: go for light meals with lots of vegetables and some protein, such as chicken and salad.
Reading tips: Want to learn more about how to manage stressors? We reveal all the information about meditation for beginners here. We also explain different types of meditation and relaxation techniques.
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