What exactly is stress?

It’s a feeling of tension that arises when you are afraid of being unable to fulfill objectives or demands imposed on you by yourself and/or others.

How does stress develop?

To understand this we must return to prehistoric times. When a Neanderthal crossed the path of a saber-toothed tiger, he had two options: either run away as fast as possible or kill the animal. In such situation stress prepares the body for this necessary reaction. The heart starts racing, blood pressure increases, muscles flex and breathing speeds up. Other body functions like e.g. digestion are put on hold because all energy is needed for running or fighting. When the stress disappears, i.e. when the Neanderthal has shaken off or killed the tiger, heart rate and blood pressure go back to normal and muscles can relax again. For the Neanderthal this stress mechanism was a matter of life and death. This still holds true for us today, for example when we cross the street and we see a car approaching.  The thing is, we often get this same stress reaction when there is no real danger but we get the feeling we don’t live up to certain demands. Now your boss or teacher has become an imaginary saber-toothed tiger. In theory there is no harm in the occasional stress peak. It improves our performance and increases resistance against infections. It’s only when stress becomes dominant or is not followed by relaxation that we experience stress symptoms as a burden.

Which are the symptoms of stress?

Heart palpitation, hyperventilation, a tense neck and shoulders, back pain, headache, peptic ulcer, bad sleep etc. In addition stressed people are more prone to depression. When the Neanderthal is on the run for a saber-toothed tiger he only has eyes for the dangers: other wild animals, a gorge on his path,… Because of the same mechanism stressed people especially see the negative side of things, which makes them more vulnerable to depression. Furthermore stress negatively affects our memory, efficiency and creativity.

Are there different kinds of stress?

There is work-related stress, exam stress, financial stress and stress caused by life changing events or traumatic experiences like sexual abuse or the loss of a dear one. Furthermore day-to-day worries like traffic jams, lost keys or coffee spills can all lead to accumulating stress. To sum things up, causes may vary but the end result is the same. Important to note is that it’s not the situation in itself but the interpretation of that situation that causes stress. Someone who sees an exam as an opportunity to prove what he or she is capable of will experience less stress than a person who sees the exam as a moment of potential failure.

How is it possible that one person is more sensitive to stress than another?

Different factors play a part here. For a start there is a person’s way of thinking. Optimists are maybe not always right but they tend to get further in life, even with less ability. The very act of believing in a positive outcome makes them able to focus on the result. Negative thinking on the other hand works as a self-fulfilling prophecy. Optimism is partly innate, but also influenced by someone’s upbringing. Anxious or negative parents pass this attitude on to their children. This doesn’t mean you can’t learn how to think positive. You could, for example, keep a ‘positive diary’ in which you jot down whatever went well each day. By focusing on the positive side of things you will develop a more positive pattern of thought.
Stress sensitivity also depends on the degree to which someone is able to organize or delegate. A manager who is very good at delegating tasks often has less stress than the staff carrying out the work.
Another factor is the extent to which we are able to alternate tension with relaxation. Easier said than done in our “to do” culture where idleness is not done. Nevertheless  you work with more concentration and efficiency when you relax from time to time.

What can we do to reduce stress?

The first step is to realize that you can do something about it. Not your boss, colleagues or family have to change. You can change! Stress is inherent in our life as things don’t always go your way. Handling stress is all about learning how to deal with these setbacks.

What about medication?

It is advised to be careful. Tranquilizers can offer a temporary solution in certain situations, e.g. for people who are confronted with the death of a loved one. Sleeping pills are a no-go. You will sleep longer, but sleep quality will decrease. Not to mention the risk of habituation and addiction. Medication could be compared to inflatable armbands: once you know how to swim, it’s time to get rid of them. There is no use in taking medication if you don’t work out your problems in the meantime. When stress is  accompanied by depression, medication might be inevitable.

What can we do in terms of food intake?

Coffee and other caffeine-containing beverages make you nervous and speed up your breathing so it is better to stick to water, preferably around 8 glasses a day. Limit your sugar intake and try fish instead of meat once in a while. Make sure you get enough magnesium, because you need more of it in times of stress. In general a varied and balanced diet with plenty of fruits, vegetables and whole-wheat products helps to increase stress resistance.

Alison