Stress
what now?
HEALTH
Not only is winter depression typical for this season, but also a particularly high level of stress. Those who know me are aware that I often feel overwhelmed. At some point, I began to analyze why I am stressed, what triggers it, and what I can do about it. I gained more clarity after analyzing studies on the causes and effects of stress, as well as possible approaches to stress prevention. In this blog, I summarize the most important facts, provide insight into my stress triggers, and hope to be able to relieve some of your stress.
Stress, like many innate reflexes, is a relic from the past when our ancestors had to quickly supply their bodies with enough energy to escape from dangerous situations, such as fleeing from a saber-toothed tiger. In stress research, this reflex is referred to as 'Fight or Flight.' This involves the release of adrenaline and the stress hormone cortisol in the body. As a result, the heart rate and blood pressure increase, while breathing accelerates. At the same time, the body releases glucose from energy reserves in the liver, muscles, and fat tissue. These processes ensure that the muscles are effectively supplied with oxygen and nutrients, preparing the body ideally for a physical reaction, whether for a fight or flight. This energy boost is consumed during a fight or flight. If we survive, our hormone levels return to normal. Fortunately, the likelihood of us encountering such a situation today is low, but if it does occur, we are well prepared for it.
Unlike our ancestors in the Stone Age, the things that can stress us have become more complex. We can categorize stress into "positive" and "negative," where positive stress is perceived as motivating and challenging, and negative stress is often associated with fears, feelings of loss, or an annoying event. However, the problem is that our body does not differentiate between types of stress. The hormones released remain the same. If the excess hormones and resources are not reduced through physical activity, long-term damage such as Type 2 diabetes and cardiovascular diseases can occur.
The extent to which each individual perceives stress varies and is partly determined by genetics and partly by personal resilience. Resilience is defined as the ability to adapt to unpleasant situations, and it is clear that different people react differently to difficult situations. We cannot change our genes, but we can train our resilience. For me, the most helpful approach was to confront the stress and objectively assess the situation. Is or will the life or health of me or my loved ones be endangered by the situation? If the answer is 'yes,' the next thought follows with the question: What can I do about it? In most cases, there is also a solution for this situation that can be found with reason, rather than with stress. However, if the answer is 'no,' then the stress has no real justification. In this case, one should take a deep breath and ignore the situation. Of course, this does not always work, but over time, it becomes more frequent. :-)
The most important rule is to consciously let go of insignificant stress triggers. A common example is getting stressed by situations we can't change, like being stuck in traffic or waiting for someone paying with a bag of coins at the checkout. Essentially, we're only losing a bit of time, maybe missing an appointment, but it won't cause us any real harm. Ideally, we should view this time not as 'lost' but as 'gained,' using it to make our daily call to loved ones, for instance. To ensure that we remove all traces of stress from our body, it's advisable to engage in physical activity or take a walk the same day, even if we no longer feel stressed.
There are numerous guides on stress and resilience. For me, the method of situational analysis described above has been very helpful and easy to implement. I've realized that I am most stressed by people who, in my view, behave 'strangely' or can't cope with their situation, whatever it may be. Since this realization, I no longer let such situations easily disturb my peace.
My journey to improve my ability to cope with stress is not yet complete. Currently, I am engaging with a philosophical approach, contemplating the sense and nonsense of stress. As previously mentioned, stress is a reflex that consumes a lot of energy and, above all, nerves. Although this reflex cannot be switched off, ultimately it is up to me to decide whether I give in to it or instead devote myself to more meaningful things. If I am honest with myself, I recognize that there is rarely a valid reason for stress. If anything, I get stressed by people as described above, or by a situation that might occur in the future and which I cannot change. What value does it bring to be stressed in the current moment? Stay tuned...
