The Non-obvious Effects of Reducing Stress

Eustress vs. distress – what is the difference?

Stress is a part of our daily lives, and as long as it doesn't reach dangerous levels, it is actually essential for survival. It fosters motivation and focus as we strive to achieve our goals—both basic ones, such as obtaining food, and more complex ones, like pursuing a promotion at work.

One definition of stress states that it arises when something important to us is threatened. This means that stress can act as a mobilizing force, supporting our efforts toward achieving goals that matter to us. "Healthy" stress keeps our brain alert and running at full capacity, while our body remains slightly tense and ready for action. This type of stress supports our daily functioning.

The problem arises when, instead of eustress, which is stress that facilitates functioning, we experience excessive tension that occurs too often or lasts too long. In such cases, the tension turns into distress or chronic distress, which burdens our body, forcing it to work constantly and intensely. When the stress response is triggered too frequently, it weakens organ function and leads to a general decline in health, which can result in illness and a lower quality of life.

Why is it worth reducing stress?

If chronic stress is your daily reality, it is worth trying to change that. There are many paths that can support you in this goal, and the benefits of reducing excessive stress responses can be surprising. Here are some of them:

1. Better immune system function

Scientific research has proven that stress-related weakening of the immune system can have health consequences, such as reduced vaccine effectiveness, slower wound healing, or an increased risk of infectious diseases. Chronic stress can also trigger depression and cause the production of pro-inflammatory cytokines in the body. One of these is interleukin (IL)-6. High serum levels of this cytokine have been linked to the risk of cardiovascular disease, type 2 diabetes, mental disorders, and even certain cancers. Lowering stress levels can therefore be an important factor in protecting us from disease!

2. Improved sleep quality

A 2019 study of medical students showed that high stress levels, combined with daytime napping, negatively affect sleep quality. Another study noted that chronic stress increases heart rate, which in turn contributes to circadian rhythm disruption and sleep problems. Lowering stress levels can therefore improve our sleep and recovery, which leads to better well-being throughout the day!

3. A healthier digestive system

Research on the link between stress and digestive system disorders shows that excessive stress can lead to the development or exacerbation of conditions such as gastroesophageal reflux disease (GERD), functional dyspepsia, peptic ulcer disease, and irritable bowel syndrome (IBS). It turns out that by reducing stress, we also support the health of our digestive system!

4. Better concentration

A 2020 study conducted on students at Southwest University in Chongqing found that people experiencing long-term stress react more slowly and make more mistakes when performing tasks. Stress therefore affects the efficiency of our executive functions, concentration, and alertness. This means that if we want to fully utilize our brain's cognitive resources, we should start by lowering our daily stress levels.

5. Reduction of headaches

The results of a study involving 50 students experiencing recurrent tension headaches showed a correlation between stress levels and the occurrence of these ailments. The study showed that the number of headache episodes increased as the participants' perceived stress levels rose. Consequently, reducing stress can lead to decreased muscle tension, which in turn is associated with a lower frequency of pain attacks.

6. Better relationships with others

Stress can be a poor advisor in our interactions with others—intense agitation associated with feeling tense often leads to emotional reactions that may not align with our values. Reducing stress makes us gentler and more attentive in our relationships, and we can also inspire others with our composure in difficult situations.

How to reduce stress?

So, what can you do to reduce daily stress? First and foremost, start by identifying the situations that you find highly stressful. You can examine your experiences by keeping a self-observation journal. For a set period (e.g., 10 days), record situations that were difficult for you, along with a stress level rating on a scale of 1-5 (1-low stress, 5-very high stress). Below you will find an excerpt from a sample stress self-observation journal:

Date

Situation

Emotion felt

Stress level 1-5 (1-low stress, 5-very high stress)

09/24

Looking for car keys and thinking I'll be late for work

  Anger

4

09/25

Argument with my sister and the feeling that she isn't listening to me

Helplessness, frustration

3

Analyzing your notes after completing your self-observation will give you a wealth of knowledge about your most common stressors. It’s a solid foundation for taking steps to reduce stress. If you notice, for example, that you most often feel nervous, frustrated, or highly tense when you are in a rush or lose something, it may mean that it is worth working on better organization. Perhaps you could try waking up fifteen minutes earlier? Or maybe you could place a basket in the hallway where you always put your car keys? This will ensure that the little things you need are always in the same place, which will certainly make your daily life easier.

If, on the other hand, you notice that you are most stressed during misunderstandings and arguments, this may be a signal to take care of your interpersonal relationships. It is never too late to learn good communication, which will help you better understand the other person's intentions or work on your assertiveness. It is also important to divide stressors into those you can influence and those beyond your control – and work on the former.

Start with small steps

The benefits of reducing excessive stress are numerous and affect not only better health and well-being, but almost every aspect of our lives. It is worth believing that we have a huge influence on our environment and the situations we find ourselves in. Even in the most difficult circumstances, we can take small actions that will bring relief – for example, by taking a few deep breaths.

Remember that we don't have to cope alone – we can always seek help from loved ones or a psychotherapist. The first step could be a consultation with a psychologist – on the MultiLife platform You can book such a meeting online. In today's world, limiting stressors is a challenge for all of us, and it is worth taking steps in that direction.

References:

1.  _{Kraaij A. W. J., Schiavone G., Lutin E., Claes S., Van Hoof C., Relationship Between Chronic Stress and Heart Rate Over Time Modulated by Gender in a Cohort of Office Workers: Cross-Sectional Study Using Wearable Technologies, J Med Internet Res 2020;22(9).}
2. _{Hassan M., Asaad T., Tension-type headache, its relation to stress, and how to relieve it by cryotherapy among academic students, Middle East Curr Psychiatry 27, 2020.}
3. _{Liu, Qingjin et al., Impact of Chronic Stress on Attention Control: Evidence from Behavioral and Event-Related Potential Analyses, Neuroscience bulletin vol. 36,11: 1395-1410.}
4. _{Bhatia V. and Tandon R. K. (2005), Stress and the gastrointestinal tract, Journal of Gastroenterology and Hepatology, 20: 332-339.}
5. _{Godbout J. P., Glaser R., Stress-Induced Immune Dysregulation: Implications for Wound Healing, Infectious Disease and Cancer, Journal of Neuroimmune Pharmacy 1, 421–427, 2006.}
6. _{Alotaibi Abdullah D. et al., The relationship between sleep quality, stress, and academic performance among medical students, Journal of family & community medicine vol. 27,1 23-28, 2020.}