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How to manage stress? Symptoms, causes and what helps

What is stress, how does it manifest itself and how to manage it? Find out what helps with nerves and stress

What is stress?

Stress is the body's natural response to stressful situations. When we face challenges or danger, the brain releases stress hormones, mainly cortisol and adrenaline. These hormones activate a "fight or flight" response in the body, which helps to survive in dangerous situations. In the short term, stress energizes us, increases performance and helps us overcome challenging situations. The problem arises when it lasts for a longer period of time. So, short-term is beneficial, but if it persists, it can negatively affect our physical and mental health.

Stress can take many forms, varying in intensity, duration and how the body and mind react to it.

Stress is divided by origin 👇:

  • Psychological stress: pressure on the psyche (e.g. work stress, family conflicts).
  • Physical stress: overload of the organism (lack of sleep, exhaustion, pain).
  • Social stress: insecurity in relationships, bullying, loneliness.

The main division of stress according to duration and intensity 👇:

  • Acute stress: this is the body's short-term reaction to a specific situation.
  • Episodic acute stress: acute stress occurs frequently and repeatedly.
  • Eustress (positive stress): this is a healthy level of pressure that promotes activity, concentration and creativity.
  • Chronic (long-term) stress: long-term exposure to pressure or an unpleasant situation - unlike acute stress, which lasts for weeks, months or even years.

Causes of chronic stress

Chronic stress is a state of prolonged mental and physical strain. It often arises at times when we don't see a quick solution or lose a sense of control over the situation 👇:

  • Work overload: long-term pressure to perform, overtime, problems in the team.
  • Financial problems: debts, long-term financial distress, uncertainty about the future.
  • Relationship problems: break-up, family conflicts, feeling lonely.
  • Chronic illness: Your own or, for example, a family member's.
  • Long-term care of the patient: Exhausting activity both physically and mentally.
  • Constant availability: mobile, social networks and emails keep us constantly on our toes.

 

An illustration that shows the causes of chronic stress such as lack of money, work overload and break-ups

Chronic stress is not something we have to "endure". It's a signal that the body is crying out for help. Sometimes all it takes is for minor stressors to build up, no room for rest and recovery - and stress becomes part of our lives

How does stress manifest itself?

Stress affects not only our mind but also our body. How to know if it is already too much?

Psychic manifestations

We all react to stress differently, but there are some common symptoms like 👇:

Long-term stress: physical symptoms

Prolonged exposure to stress not only exhausts the psyche, but literally corrodes the body from the inside. If the stress is prolonged or intense, physical symptoms like 👇 can appear:

  • Stress headache: Stress is associated with increased pain perception and the development of headaches in people with migraine and tension headaches.
  • Anxiety or depression: chronic stress affects the overall chemistry and structure of the brain and contributes to the development of mental disorders such as depression and anxiety. Stress is known to activate the hypothalamus-pituitary-adrenal (HPA) axis, leading to the long-term release of stress hormones such as cortisol.
  • Chronic fatigue: long-term stress affects the function of the mitochondria (the cell's "power plants"), resulting in a lack of energy.
  • Heart palpitations, increased blood pressure: Stress greatly affects cardiovascular health by raising blood pressure and causing heart palpitations. Acute and chronic stress can exacerbate these symptoms through a variety of physiological mechanisms, including neuroendocrine responses and oxidative stress. Posttraumatic stress disorder (PTSD) is associated with a state of heightened alertness (hyperarousal) that leads to increased blood pressure and heart rate.
  • Body tension, back and muscle pain: a 2000 review study concluded that stress, anxiety and depression contribute significantly to back pain.
  • Nausea, digestive problems: stress triggers a complex reaction in the brain and nervous system and affects the function of the digestive tract. Research from 2013 states that stress alters the composition of the gut microbiota and contributes to the development of chronic inflammatory bowel disease and functional digestive disorders.
  • Weakened immunity (more frequent colds): long-term stress negatively affects the immune system and increases susceptibility to infections, autoimmune diseases and chronic inflammation.

According to the Mayo Clinic, chronic stress can increase the risk of heart disease, obesity, diabetes, depression and autoimmune disorders.

 

Illustration showing long-term stress physical symptoms such as stress headaches, heart palpitations, colds and anxiety

How to manage stress?

Each type of stress requires a different approach 👇:

  • Acute stress: it can be overcome with relaxation techniques and rest.
  • Chronic stress: requires a change in lifestyle, work with the psyche or help from a specialist.
  • Episodic acute stress: indicates the need for better time management and boundary setting.
  • Eustress: healthy form, try to use it to your advantage, but don't cross the line.

Simple tips to manage stress 👇:

  • Plan things early and avoid unnecessary chaos.
  • Take regular breaks when working or studying.
  • Treat yourself to regular exercise.
  • Spend a few minutes a day in meditation.
  • Try breathing exercises.
  • Treat yourself to a healthy balanced diet.
  • Limit alcohol, caffeine and sweets.
  • Don't be afraid to say "no" - don't take on more than you can handle.
  • Be with loved ones.
  • Try herbs or medicinal mushrooms.
  • Incorporate CBD into your daily routine.

Tips on what helps with nerves and stress

Now let's take a closer look at what helps with nerves and stress 👇.

Meditation and breathing exercises 🧘

A study published in JAMA Internal Medicine reported that mindfulness meditation can reduce stress and anxiety. Simple breathing exercises such as the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) help calm the nervous system.

Movement and Exercise 🏃‍♂️

Regular physical activity releases endorphins (happy hormones). According to research from the Mayo Clinic, as little as 30 minutes of exercise a day can significantly reduce stress levels.

Harvard Medical School reports that aerobic exercise reduces stress, improves mood and helps prevent depression. Try yoga, running or a simple walk in nature.

Quality sleep 😴

Sleep is crucial for the regeneration of body and mind. A 2009 study reported that poor sleep quality is associated with increased cortisol levels and greater reactivity to stress.

Harvard Medical School recommends following a regular sleep schedule and avoiding blue light (cell phone, computer) before bed, which interferes with melatonin production.

Healthy diet as a basis 🥗

Some nutrients, such as omega-3 fatty acids, magnesium, and B vitamins, support brain and nervous system function, while excess sugar, processed foods, and caffeine can exacerbate stress reactions.

Take time to do what you enjoy 🎨🎸

Whether it's painting, reading, listening to music or playing with your dog, engage in activities that bring you pleasure.

Limit caffeine and alcohol ☕🍷

Despite the fact that many people think that coffee and a glass of wine help to manage stress, the opposite is true. Caffeine increases cortisol production, which can make stress worse. Alcohol may induce a sense of relaxation in the short term, but in the long term it disrupts sleep quality and can contribute to anxiety.

Herbal supplement and mushrooms 🌾

Try herbs such as Melissa officinalis, Valeriana officinalis, Withania somnifera or Hypericum perforatum.

Medicinal mushrooms are also a great choice, as they are natural adaptogens - they help the body cope better with stress, increase the body's resistance and harmonise the nervous system. Try reishi, Lion's Mane or cordyceps.

 

Man points to products what helps for stress and nerves like Canntropy ashwaganda, valerian, endoca medicinal reishi mushroom, lions mane and CBD products like gummies, oil, capsules

Cannabidiol (CBD) 🌿

CBD has come to the fore in recent years as a natural solution for stress relief, anxiety, pain and migraines, or as a sleep aid.

For example, a 2015 review suggested that CBD may be effective in treating generalized anxiety disorder, social phobia, and PTSD. There is a wide range of CBD products available on the market from oils, capsules, concentrates to vapes, flowers, patches and gummies.

Conclusion

Although stress is an inevitable part of life, fortunately steps can be taken to prevent it from completely dominating our lives. While short-term stress can help us to focus and perform better, if it becomes chronic it can seriously affect physical and mental health, from exhaustion and anxiety to heart disease, weakened immunity and headaches.

Listen to your body and give yourself the rest you deserve. By combining exercise, healthy eating, relaxation and natural support, you can significantly reduce stress and tension.

Stress can affect each of us differently, so it's important to find what works best for you. Whether it's a walk in nature, listening to music, a cup of herbal tea or a few drops of CBD oil, the main thing is that you make time for yourself and what helps and makes you happy 😊. 

 

Author: Patricie Mikolášová

 

 

Photo: AI

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