Although we sometimes struggle to define exactly what stress is, we still recognize when it’s bothering us – a sense of tension, lack of energy or fatigue, irritability, dissatisfaction, overly emotional reactions to things that previously wouldn’t have triggered such a response. The discomfort is both mental and physical.
Why do we experience stress?
There is an abundance of information about stress everywhere. Here, we’ve gathered the most important scientifically proven insights that aim to explain the nature of stress rather than provide a single fixed definition.
Stress can be triggered by a wide range of factors. Anything we come into contact with can potentially be a source of stress — too much or too little work, school and studying, home life, close or unfamiliar people, threats, health conditions, traffic, planning/organizing, responsibilities, financial concerns, future plans, place of residence, travel, public speaking, new things or events, routine or lack thereof, the situation in the country or the world, and so on.
We all have different thresholds for tolerating stress, and this depends partly on what is currently happening in a person’s life. Most of all, however, it depends on the belief in one’s own ability to cope with the stressful situation. When a situation feels new, challenging, or potentially unpleasant, the body responds by activating certain systems — the heart rate increases, the lungs expand to take in more oxygen, muscles tense up, and the body prepares for action.
We are also ready to direct our cognitive resources toward solving the problem. The onset of stress signals that coping requires a slightly greater effort than usual, and the body actively and automatically prepares for this. This is a normal and vital reaction.
The reason our body reacts so intensely lies far back in evolutionary history, when humans needed to make quick and effective decisions for survival, which also required mobilizing physical resources. In our current lives, it is usually not necessary to respond with the whole body; using our mental resources is often sufficient. That is why physical reactions to high stress can feel uncomfortable — excessive, amplified, and inappropriate.
The above clearly proves that stress is not a fad or an illness, but a natural response of our body to situations that require attention or change. It is designed to help us rather than hinder us.
What to do to feel better?
Since stress is a natural part of life, the most effective way to cope with it is through everyday natural activities. Above all, prevention is key—in the context of stress, this means increasing stress tolerance. An important part of this is maintaining overall health, such as monitoring nutrition—limiting caffeine, sugar- and fat-rich foods, and alcohol consumption positively affects the well-being of the whole body. Using alcohol or tobacco as stress relievers may provide short-term results, but the body then has to process these substances, which is quite energy-consuming. In contrast, physical activity reduces stress levels, strengthens the immune system, improves sleep quality, and thus ensures good mental and physical well-being. Additionally, socializing with close ones and friends provides positive emotions and the opportunity to receive support from them.
Routine can sometimes cause stress, but it is actually helpful during very busy and demanding periods of life. Having a set time and plan for what and how much to do helps highlight what’s most important and brings clarity to the “puzzle” of obligations. It is definitely important to plan rest breaks during work periods just as carefully as the work tasks themselves. If you don’t allow yourself time to recover, it creates a fertile ground for stress and burnout to develop.
All of this enables us to be physically and mentally stronger and more resilient during stressful periods, ensuring readiness. We cannot avoid stress in our lives, but we can make ourselves more resilient and aware.
One of the most famous stress theorists, Hans Selye, said: “It is not stress that kills us, but our reaction to it!” This phrase and the understanding of stress’s purpose in our body give us a clear opportunity to turn stress into an ally rather than an enemy by changing our response.
Anneli Lillepea
psühholoog-nõustaja