Stressors
Which ones are there and what helps against them?
© fizkes / Shutterstock
Everyone reacts differently to stress factors. You can find out which stress triggers there are in general and how you can get them under control here.
What are stress factors?
Stress factors, also known as stressors, are various internal and external stimuli, that trigger biochemical reactions. This leads to the release of stress hormones that put the body on alert. Actually, this reaction is supposed to protect us from danger, because in the past we could, for example, decide within seconds whether we should fight or flee. Long-term stress can make you sick: Stress factors such as pressure to perform or double burdens from 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 on the basis of stored previous memory experiences. If the stimulus is perceived as unpleasant, it is one of the stress factors.
Distress and Eustress
A general distinction is made between short-term stress (eustress), which spurs us on to top performance and can really inspire us in everything we do. Negative stress factors that lead to permanent tension, on the other hand, cause the unhealthy permanent stress, also known as distress.
What are the stress factors?
In the early days of humans, the main focus was on stress factors such as hunger or cold. Nowadays, however, so-called psychosocial stressors tend to make life difficult for us. The most common stress-related factors today include:
- Social conflicts, for example at work or in the family
- Permanent pressure to perform
- Double burdens from work and family
- Fear of the future
- (Compulsive) multitasking
- Illness or death in the family
- General dissatisfaction and worry
- (Compulsive) permanent availability
- Unhealthy diet
- Insufficient exercise
- Lack of recreational opportunities (for example too few breaks)
The more you feel overwhelmed by your everyday life, the more likely it is the stress factors have negative consequences for health.
Too much stress? That’s how you can tell
If we are permanently exposed to our stress factors, not only can our physical and mental health suffer, various diseases can also develop. These include:
- Headaches and even migraines
- Tinnitus
- Psychological complaints (depressed mood, depression, burnout)
- Frequent infections (e.g. colds) due to a weakened immune system
- Stomach and intestinal problems such as ulcers
- Muscle tension
- Back pain
- Sexual aversion
- Abuse of drugs and alcohol
Yoga for a Strong Back: The Best Exercises
12 images
Reduce stress: life in balance
In order to be able to reduce one’s own stress factors, one must first recognize them. The perception of stress is individual with people: What stresses one, can possibly even be relaxing for the other. A simple test helps to find out if you should look for stressors in your own life. You should always pay attention if you are permanently exhausted and tired despite getting enough sleep and your thoughts are constantly revolving around a certain thing. The following tips can reduce stress:
- Rethink the work schedule: For example, if 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 the boss and ask for a new division of work. If nothing changes in the situation, many people unfortunately only have to quit and start a new job in the end in order to escape this stress factor. If you feel overwhelmed at home, you should speak openly with your partner about the division of labor.
- Move regularly: Two to three times a week you should move for at least 30 minutes in order to avoid the stress factor of lack of exercise. It doesn’t have to be high-performance sport – a long walk also helps against stress and at the same time releases happiness hormones.
- Use relaxation techniques: Relaxation exercises such as autogenic training, meditation or yoga help to switch off and to fade out everyday life for a while. They not only relax the body but also the mind.
- Take time out: In addition to regular vacation from work, daily breaks are also essential in order not to give stress factors a chance. After lunch, it is best to use the remaining break time for a short digestive walk or for a small yoga session. Even on weekends it is important to take time for yourself to switch off.
- Say no: Anyone who tends to always want to please everyone and can never say no will sooner or later end up in the stress trap. If you already have a lot on your mind, it’s perfectly fine to say no from time to time.
- Set priorities: Sometimes the tasks pile up in front of you almost endlessly. Clear prioritization of the topics helps so that you don’t feel overwhelmed by this stress factor. This gives you the best overview of the tasks to be done. First of all, what is really urgent and important should always be processed.
- Eat healthy: Stress can literally hit your stomach. Anyone who still eats unhealthily – for example with a lot of fatty food – puts additional strain on the 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 get stressors under control? We reveal all information about meditation for beginners here. We also explain different types of meditation and relaxation techniques.
Do you want to exchange health tips with others? Then take a look at ours BRIGITTE Community!