The Non-obvious Effects of Reducing Stress

Eustres and Distress — How are they different?

Stress accompanies us every day, and when it does not exceed a dangerous level, it is even necessary to survive. It promotes motivation and concentration in the pursuit of our goals - both basic ones, such as getting food, and more complex ones, such as striving for promotion at work.

One of the definitions of stress is that it occurs when what is important to us is threatened. This means that stress can act on us in a mobilizing way, supporting our actions towards achieving the goals that are important to us. “Healthy” stress makes our brain stay alert and working at full speed, and the body is slightly tense and ready for action. This type of stress supports us in our daily functioning.

The problem arises when instead of eustress, which is stress that facilitates functioning, we feel excessive tension that occurs too often or lasts too long. In such a situation, the tension transforms into distress or chronic distress, which puts a strain on our body, forcing it to work continuously and intensely. When the stress response is activated too often, it weakens the functioning of the organs and leads to a general deterioration in health, which can result in diseases and a deterioration in the quality of life.

Why is it important to reduce stress?

If chronic stress is our everyday life, it is worth trying to change this state of affairs. There are many avenues that can support us in this regard, and the benefits of reducing excessive stress responses can be surprising. Here are some of them:

1. Better functioning of the immune system

Scientific studies have shown that stress-related weakening of the immune system can result in health consequences, such as reducing the effectiveness of vaccinations, slowing wound healing or increasing the risk of infectious diseases. Chronic stress can also trigger depression and trigger the production of pro-inflammatory cytokines in the body. One of them is interleukin (IL) -6. Its high serum levels have been linked to the risk of cardiovascular disease, type 2 diabetes, mental disorders and even some cancers. Reducing stress levels can therefore be an important factor in protecting us from diseases!

2. Improving the quality of sleep

A 2019 study of medical students found that high levels of stress, combined with daytime naps, negatively affect sleep quality. In another study, it was noted that chronic stress affects the increase in heart rate, which in turn contributes to circadian rhythm disturbances and sleep problems. Reducing stress levels can therefore improve our sleep and recovery, and this affects a better well-being during the day!

3. Healthier digestive system

Studies on the relationship between stress and diseases of the digestive system show that excessive stress can lead to the development or exacerbation of such ailments as gastroesophageal reflux disease, indigestion not associated with stomach ulcers, peptic ulcer disease of the stomach and duodenum or irritable bowel syndrome. So it turns out that by reducing stress, we also support the health of our digestive system!

4. Better concentration

A 2020 study of students at Southwest University in Chongqing found that people experiencing long-term stress are slower to respond and make more mistakes when completing tasks. Stress therefore affects the efficiency of our executive functions, concentration and alertness. This means that if we want to take full advantage of the cognitive resources of our brain, we should start by lowering our daily stress levels.

5. Reduction of headaches

The results of a study of 50 college students experiencing recurrent, tension headaches showed the relationship between the level of stress and the occurrence of these ailments. The study showed that the number of headache episodes increased as the level of stress experienced by the participants increased. Therefore, reducing stress can lead to a decrease in muscle tone, which in turn is associated with a lower frequency of pain attacks.

6. Better relationships with others

Stress can be a bad counselor in dealing with others — strong agitation associated with feeling tense often leads to emotional actions that may be inconsistent with our values. Stress reduction makes us softer and more attentive in relationships, we can also inspire other people with our composure in difficult situations.

How to reduce stress?

So what can you do to reduce everyday stress? First of all, start by identifying situations that are very stressful for you. You can look back at your experiences by keeping a journal of self-observation. For a certain period of time (for example, 10 days), write down in it situations that were difficult for you, along with an assessment of the level of stress on a scale of 1-5 (1-small stress, 5-very large stress). Below you will find an excerpt from an example diary of stress self-observation:

Datum

Situation

Perceived emotion

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

24.09

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

Anger

4

25.09

Arguing with my sister and feeling that she does not listen to me

Powerlessness, frustration

3

By analyzing the notes after the completion of the self-observation, you will gain immense knowledge about the most common stressors. This is a solid start to start working towards reducing stress. If you notice, for example, that you often feel nervous, frustrated or tense when you are in a hurry or lose something, it may be worth working on a better organization. Why don't you try to get up a quarter of an hour earlier? Or maybe you will set up a basket in the hallway where you will put the car keys? Thanks to this, you will be sure that the necessary little things are always in the same place, which will certainly facilitate everyday functioning.

If, on the other hand, you notice that you are most often stressed during misunderstandings and arguments, this can be a signal to take care of interpersonal relationships. It's never too late for Learning good communicationwith which you will better understand the intentions of the other person or work on assertiveness. It's also important to divide stressors into those you influence and those independent of you — and work on the former.

Start with small steps

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

Remember that we do not have to cope alone — we can always use the help of loved ones or a psychotherapist. The first step may be to consult a psychologist — MultiLife platform you have the opportunity to book such an appointment online. Nowadays, reducing stressors is a challenge for each of us and it is worth taking action in this direction.

_{Bibliography:}

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: A 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 JP, 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.}