Stress Management: Specialists & Information

On the one hand, stress can be a good thing, helping a person bring out the best in themselves. This so-called eustress helps

• pass exams,
• complete work under tight deadlines, or
• develop creative and new ideas.

On the other hand, however, stress can also be negative, have a inhibiting effect, and make people sick. Medical professionals refer to this type of stress as distress. It keeps those affected in a constant state of internal alarm and saps their energy. For example, sleep may be disrupted, or the immune system may be noticeably weakened.

Without proper stress management, the negative impact of distress on the body and mind is virtually unstoppable. Ultimately, people with chronic stress can even become ill. Studies show that workplace stress is just as harmful as smoking, especially for heart patients. In both cases, the risk of death increases significantly. 

The body always reacts to stress in the same way. In human evolution, one of the greatest stressors was an attack by a predator. This attack triggered what is known as a “fight-or-flight” response in human ancestors. If the fight was unlikely to be won, the decision was made to flee.

Physiologically, the body regulates this stress response with the help of stress hormones, such as adrenaline. This hormone puts all the senses on high alert. It causes the heart rate and breathing to increase and the skeletal muscles to tense up. After a successful escape, the levels of stress hormones in the blood decrease, thereby ending the stress response.

This process continues to function according to the same pattern to this day. Without proper stress management, these stress responses can repeat day after day and thus become chronic.

The level of stress hormones in the blood then remains consistently high: the person is under constant stress, which inevitably has health consequences.

For example, a recent study found that work-related stress actually causes significantly more deaths than

• high cholesterol,
• lack of exercise, or
• being overweight.

To prevent this, a personalized stress management plan ultimately comes into play.

Stress-related illnesses include:

• disorders of glucose metabolism,
• headaches,
• stomach ulcers,
• skin conditions such as atopic dermatitis,
• cardiovascular diseases,
• sleep disorders,
• immune system disorders with increased susceptibility to infection,
• a general decline in performance, as well as
• anxiety disorders and depression.

Stress management encompasses a range of approaches and methods that can alleviate or at least reduce stress in a specific life situation. The goal is to restore balance to the body and mind.

Above all, stress management is intended to help alleviate internal and external pressures that those affected can no longer escape on their own. The following psychotherapeutic approaches and techniques, among others, can be helpful:

• Desensitization,
• Cognitive therapy,
• Mindfulness-Based Stress Reduction, 
• coaching, and
• conflict and time management.

These methods are primarily designed to boost self-confidence and improve your ability to cope with stress. 

The following are also effective for daily stress relief:

• breathing exercises: They help relieve stress and tension.
• Progressive muscle relaxation and meditation: These techniques help you cope with stressful situations.
• Autogenic training: Strengthens the nervous system and better prepares it to cope with stress.
• Massages: They relieve tension and reduce physical pressure.
• Exercise: Promotes both physical and mental well-being. Exercise also offers the opportunity to socialize—for example, in a sports club—which can also help reduce stress. 

Stressors and reactions to stress are highly individual. How people cope with stress and the point at which they begin to perceive it as such can also vary from person to person. Therefore, seeking guidance from various experts is advisable for effective stress management. 

Specialists in the fields of

• general medicine,
• psychology,
• sleep medicine,
• internal medicine,
• cardiology, and
• Neurology

are common places where patients suffering from stress seek help. However, you can also find support in

• nutritional medicine,
• sports medicine, and
• in health-related disciplines such as physical therapy or
• from a relaxation coach.