• What is stress - cause and help

    What is stress?

    Stress is a natural reaction of the body to challenges or threats. It is a complex physiological and psychological state that is triggered by various internal and external stimuli. Stress can have both positive and negative effects, depending on the intensity and duration as well as the individual coping strategy.     

    Origins of stress

    Stress has its origins in human evolution and serves as a survival mechanism. In prehistoric times, it was crucial for survival to react quickly and efficiently to danger. Our ancestors were regularly confronted with life-threatening situations, such as encounters with predators. In such moments, the body activated stress responses to either fight or flee. This so-called "fight-or-flight" mechanism was essential for survival and is deeply rooted in our biological systems.

    The fight-or-flight mechanism

    When the body perceives a threat, it activates the sympathetic nervous system and releases stress hormones such as adrenaline and cortisol. These hormones cause a series of physiological changes that prepare the body for a quick and effective response:     

    • Increased heart rate: The pulse rate increases to transport more blood, and thus more oxygen and nutrients, to the muscles. This prepares the body to react quickly and powerfully.       

    • Increased blood pressure: The contraction of blood vessels increases blood pressure to increase blood flow to vital organs. This ensures that the muscles and brain are optimally supplied with oxygen and nutrients.
            
    • Increased breathing rate: The breathing rate increases to take in more oxygen, which is needed for the increased physical activity. This supports the increased energy production in the muscles.
             
    • Dilated pupils: The pupils dilate to let in more light and improve vision. This increases awareness and allows you to monitor your surroundings more effectively.
            
    • Release of glucose for energy: Blood sugar levels rise to provide readily available energy for the muscles. This ensures that the body can act quickly and effectively.
             
    • Suppression of non-essential functions such as digestion: Digestion is slowed down to free up energy for other physical reactions. This allows all available resources to be focused on dealing with the threat.   

    The fight-or-flight mechanism

    These responses are designed to prepare the body for an immediate and effective response to threats. While this mechanism was crucial for survival in prehistoric times, it can also be triggered in the modern world, although the stressors today are often of a different nature, such as job-related pressure or interpersonal conflicts. However, the physiological and psychological responses to stress remain similar, regardless of the nature of the threat.

    Types of stress

    Stress can be categorized according to its cause and duration:     

    Acute stress   

    Acute stress is a short-term response to an immediate threat or challenge, such as an exam or a presentation. This type of stress can increase performance and help to successfully overcome challenges. The body prepares for rapid responses by releasing adrenaline and other stress hormones. Once the threat is over, the body usually returns to its normal state.     

    Episodic acute stress   

    Episodic acute stress occurs when someone experiences acute stress situations frequently. This can happen to people who are constantly under time pressure, have to juggle many commitments at the same time or have a tendency to overwork. Episodic acute stress can lead to physical and mental problems if it is not effectively managed. Those affected may feel constantly rushed and tend to be irritable and anxious.     

    Chronic stress   

    Chronic stress is long-term stress caused by persistent problems such as job-related pressure, financial difficulties or family conflicts. This form of stress can have serious health consequences. Because the body remains in a state of heightened alert, stress hormones can weaken the immune system over the long term, lead to cardiovascular disease and exacerbate mental health problems such as depression and anxiety.

    How does stress manifest itself?   

    Stress manifests itself through both physiological and psychological reactions.     

    Physiological reactions   

    When the body perceives stress, it activates the sympathetic nervous system and releases stress hormones such as adrenaline and cortisol. These hormones prepare the body for a “fight or flight” response, also known as the “fight-or-flight” mechanism. This response is designed to prepare the body for a quick and effective response to threats. Here are some of the physiological changes that occur:   

    • Increased heart rate: The pulse rate increases to transport more blood, and thus oxygen and nutrients, to the muscles, preparing them for increased activity.
             
    • Increased blood pressure: The contraction of blood vessels increases blood pressure to increase blood flow to vital organs and enable rapid physical reactions.
             
    • Increased breathing rate: The breathing rate increases to take in more oxygen, which is needed for the increased physical activity.
             
    • Dilated pupils: The pupils dilate to let in more light and improve vision, which can be particularly helpful in dangerous situations.
             
    • Release of glucose for energy: Blood sugar levels rise to provide readily available energy for the muscles, which is necessary for both fight and flight.
             
    • Suppression of non-essential functions such as digestion: digestion is slowed down to free up energy for other physical reactions that are more important in an acute threat situation.   

    Stress - Physiological reactions

    These physical reactions are designed to prepare the body for a rapid response to threats. In the short term, they can be helpful in overcoming challenges. However, in the case of long-term or chronic stress, they can be detrimental to health and lead to various physical problems.

    Psychological reactions   

    Psychologically, stress can lead to a range of negative feelings and mental states. The most common psychological reactions include:      

    • Feelings of being overwhelmed: those affected feel overwhelmed by the demands of everyday life.
             
    • Anxiety: prolonged stress can trigger anxiety and panic attacks.
             
    • Irritability: Stress often leads to increased irritability and a lower tolerance towards others.
             
    • Frustration: The inability to cope with stressors can lead to frustration and resignation.   

    Stress - Psychological Reactions

    Stress can impair concentration, make decision-making more difficult and lead to a general feeling of dissatisfaction. If these psychological stress reactions persist over a long period of time, they can significantly impair quality of life and increase the risk of mental illnesses such as depression and anxiety disorders.

    Stressors

    What are stressors?   

    Stressors are factors or events that are perceived as a threat    to a person's physical or mental well-being and trigger a stress response. These stimuli can be of a diverse nature and vary in intensity and duration. They can originate from both the external environment and internal thoughts and feelings.     

    Types of stressors   

    Physical stressors   

    Physical stressors are environmental conditions or physical conditions that directly affect the body. Examples of these are:       

    • Environmental influences: noise, extreme temperatures, poor air quality.       
    • Physical conditions: illnesses, injuries, chronic pain.       
    • Physical exertion: excessive sport or physical labor.   

    These stressors have a direct impact on the body and can lead to physical reactions such as an increased heart rate, muscle tension and fatigue.     

    Psychosocial stressors   

    Psychosocial stressors arise from interpersonal relationships and social interactions. These include:       

    • Relationship conflicts: disputes with partners, friends or family members.       
    • Professional pressure: high work demands, conflicts at work, job insecurity.       
    • Life changes: moving house, losing a loved one, divorce.   

    These stressors mainly affect emotional and mental well-being and can lead to anxiety, depression and social isolation.   

    Internal stressors   

    Internal stressors are self-imposed thoughts and beliefs that can cause stress. Examples include:       

    • Perfectionism: The urge to be perfect in everything.       
    • Negative self-talk: Self-critical or pessimistic thoughts.       
    • Unrealistic expectations: Setting unachievable goals or standards.   

    These stressors influence how we perceive and react to external stressors. They can intensify the feeling of being overwhelmed and impair our ability to cope with stress.

    Biological reactions to stressors   

    When the body encounters a stressor, it activates the sympathetic nervous system and releases stress hormones such as adrenaline and cortisol. These hormones lead to various physiological changes, which were described at the beginning. These include:

    • Increased heart rate and blood pressure: to prepare the body for a rapid response.
    • Increased breathing rate: to take in more oxygen and meet energy needs.       
    • Release of glucose: to provide additional energy.  

    These reactions are designed to make the body capable of action in a “fight or flight” situation. However, long-term or chronic activation of these stress responses can lead to health problems such as heart disease, high blood pressure and a weakened immune system.     

    Coping with stressors   

    Coping with stressors often requires a combination of different strategies that include both cognitive and behavioral approaches. Here are some proven methods for coping with stress:     

    1. Cognitive restructuring   

    This technique aims to change the perception of stressors by learning to see them as less threatening and making more realistic assessments. The idea is to recognize negative or distorted thought patterns and replace them with more positive and realistic thoughts. An example would be to think, instead of “I will never finish this work“, “I can break this task down into small, manageable steps and work on it step by step.   

    Neurofeedback devices can provide valuable support for cognitive restructuring. These devices measure and analyze brain activity in real time, allowing users to receive immediate feedback on their mental states. Here are some ways that neurofeedback can contribute to cognitive restructuring:   

    1. Recognition and modification of thought patterns : Neurofeedback devices help users recognize negative or distorted thought patterns by monitoring the brain activity associated with these patterns. The feedback allows users to learn to recognize these patterns and consciously change them.   
    2. Training mental flexibility: Regular neurofeedback sessions can help users improve their mental flexibility. This means that they are better able to switch from negative to positive thought patterns. The training helps to condition the brain to react less to stress and instead adopt more realistic and positive thought patterns.   
    3. Reducing stress and anxiety: Neurofeedback can help reduce physiological responses to stress. As the brain learns to be more relaxed and less reactive to stressors, it becomes easier to perceive these stressors as less threatening and to make more realistic assessments. 
    4. Improvement of self-awareness: Through the continuous feedback provided by neurofeedback devices, users develop a better sense of self-awareness. They learn to observe and control their thoughts and emotions in real time, which is an important step towards cognitive restructuring.   
    5. Support in implementing new ways of thinking: Neurofeedback can help to adopt new, more positive ways of thinking more quickly and effectively. The device can monitor progress and indicate when the new ways of thinking are successfully integrated, which supports the learning process.   

    Example: Task completion   

    Let's take the example of "I'll never finish this work". Neurofeedback can help the user by training the brain to be less reactive to stress. The feedback helps the user to recognize when they are falling into a negative thought pattern and supports them in breaking this pattern and replacing it with more realistic thoughts, such as “I can break this task down into small, manageable steps and work on it step by step“.     

    Neurofeedback devices for cognitive restructuring  

    Here are some examples of neurofeedback devices that can help with cognitive restructuring:     

      • Brainbit Mindo: The Brainbit Mindo is a portable 4-channel EEG device that provides real-time measurements of brain activity and is user-friendly for both beginners and experts. It offers 38 different training programs to improve mental states such as relaxation, concentration, stress reduction and anxiety control. The device provides instant feedback that helps the user to observe and control their brain activity. Brainbit Mindo supports cognitive restructuring by recognizing negative thought patterns, identifying stress and anxiety-induced states, and promoting more positive ways of thinking.     

      • Neeuro Senzeband2: The Neeuro Senzeband2 is an advanced neurofeedback device for cognitive training programs that is lightweight and comfortable for daily use. It offers a variety of apps and programs to improve memory, attention and emotional regulation. It maximizes the effectiveness of training by measuring brain activity and providing real-time feedback. The Senzeband2 supports cognitive restructuring by regulating mental states, recognizing negative thought patterns and replacing them with more positive ones, and offering specific programs for stress management and emotional control.
           
      • Interaxon Muse S Gen2: The Interaxon Muse S Gen2 is an advanced EEG headband for meditation and sleep monitoring that provides detailed insights into brain activity and helps users understand and improve their mental states. It provides real-time feedback during meditation, guides relaxation and mindfulness exercises, and offers sleep monitoring features to improve sleep quality. By precisely measuring and analyzing brain activity, Muse S Gen2 supports cognitive restructuring by recognizing and changing negative thought patterns in real time, promoting mindfulness and helping to focus on more positive thoughts.

    Conclusion on cognitive restructuring   

    Neurofeedback devices provide a scientifically proven method to support cognitive restructuring. They help to recognize and change negative thought patterns, improve mental flexibility, reduce stress and anxiety, and more effectively implement new, more positive ways of thinking. This leads to better overall management of stressors and a more realistic assessment of challenges.    

    2. Relaxation techniques   

    Methods such as meditation, breathing exercises and yoga can help reduce the physical response to stress. These techniques promote relaxation and help calm the nervous system, which reduces the production of stress hormones. Regular relaxation practice can help increase overall stress resistance and improve well-being.   

    Technologies to support relaxation   

    Here are some technologies that can help with relaxation, as well as some proven relaxation techniques:   

    • Callmoo the Deep Relaxation Trainer: Callmoo is a portable device for deep relaxation exercises that uses sensory stimulation such as sound and vibration to help users achieve deep relaxation. It offers programs for stress reduction, sleep improvement and general well-being that can be customized. Callmoo reduces the physical response to stress, promotes restful relaxation and is easy to use, making it easy to integrate into everyday life to increase overall stress resistance.

    • MindMind BiBi Breathing Technique Relaxation Tool: MindMind BiBi is an innovative, portable tool that promotes relaxation through breathing techniques. It guides the user through breathing exercises that activate the parasympathetic nervous system and reduce stress, and provides real-time feedback to maximize effectiveness. The tool helps to achieve rapid relaxation and is ideal for use in the office, at home or on the go.

    • OmniPEMF NeoRhythm Tube: The OmniPEMF NeoRhythm Tube is a portable device that uses pulsed electromagnetic fields (PEMF) to influence brain activity and promote relaxation. It offers various programs for meditation, stress reduction and sleep improvement by sending gentle electromagnetic pulses that calm the mind. The NeoRhythm Tube supports deep relaxation and can reduce the production of stress hormones, making it an effective addition to traditional relaxation techniques such as meditation and yoga.

         

    3. Time management   

    Effective planning and prioritization of tasks can help reduce the amount of stressors. Good time management skills enable tasks to be completed efficiently and avoid overload. These include:       

    • To-do lists: Creating lists can help organize tasks and prioritize them.       
    • Time blocks: Dividing the day into different time blocks for specific tasks can help to increase productivity and to integrate breaks.       
    • Delegation: Delegating tasks to others can help reduce your workload and focus on more important tasks.   

    Modern technology can help you to train these skills. One such device is the Brainlink Tune - EEG headphones.

    • Brainlink Tune - EEG headphones: The Macrotellect Brainlink Tune EEG headphones use the Pomodoro technique to increase productivity. This technique divides working time into focused intervals of 25 minutes, followed by short breaks of 5 minutes. This structure helps to avoid overwork and increases concentration. The AI-based coach of the headphones also provides personalized feedback based on the recorded brain waves to optimize the application of the Pomodoro technique. Users can customize the intervals to make their work and learning sessions more effective.

    Conclusion on time management

    By combining traditional time management techniques such as to-do lists, time blocks and delegation with modern technologies such as the Brainlink Tune EEG headset, users can significantly improve their productivity and well-being. This integrated approach helps to reduce stressors, work more effectively and find the balance between work and rest.     

    4. Social support   

    Talking to friends, family or therapists can provide emotional support and help to cope better with stressful situations. Social support can come in many forms:       

    • Emotional support: sharing worries and fears with trusted people can help to find emotional relief.       
    • Practical support: Help with everyday tasks or offering solutions can help reduce stress.       
    • Informative support: Getting advice and information from others can help you to deal with stressors better. 

           

    5. Long-term strategies for coping with stress   

    In addition to the short-term techniques mentioned above, it is also important to develop long-term strategies to increase resilience to stress:        

    • Regular physical activity: exercise and movement can help to reduce stress and promote general health.       
    • Healthy eating: A balanced diet can strengthen the immune system and increase stress resistance.       
    • Adequate sleep: Good sleep is crucial for the regeneration of the body and for coping with stress.     

    Conclusion: Stress - causes and help

    Stress is an omnipresent part of our modern lives, which can have both positive and negative effects. Originally developed as a survival mechanism, the body's stress response prepares us for immediate threats. Nowadays, the stressors are often of a different nature, such as professional pressure, financial worries or interpersonal conflicts, but the physical and psychological reactions remain similar.
    The classification of stress into acute, episodic and chronic shows that stress can occur in different forms, each of which presents specific challenges and health risks. Acute stress can increase performance in the short term, while chronic stress can cause serious health problems if it is not managed.
    Stress is characterised by a range of physiological and psychological responses, from increased heart rate and blood pressure to feelings of overwhelm and anxiety. These responses are designed to prepare the body for a rapid response, but can be harmful if activated for long periods.
    To manage stress effectively, it is crucial to identify individual stressors and develop appropriate coping strategies. These include:

    1. **Cognitive restructuring:** replacing negative thought patterns with more positive and realistic thoughts, supported by modern technologies such as neurofeedback devices.

    2. **Relaxation techniques:** methods such as meditation, breathing exercises and yoga, often supported by modern technologies, to reduce the physical response to stress.

    3. **Time management:** Effective planning and prioritisation of tasks to avoid overload, supported by technologies such as EEG headphones.

    4. **Social support:** Conversations with friends, family or therapists to provide emotional and practical support.

    5. **Long-term strategies:** Regular physical activity, healthy eating and adequate sleep to promote overall health and stress resilience.


    By combining these techniques and strategies, individuals can increase their resilience to stress, improve their well-being and find the balance between the demands of everyday life and personal health. It is important to be aware of one's own stress triggers and to take proactive measures to minimise the negative effects of stress.


    Find out more about our anti-stress products: Click here

    Author: Jörne Kreuder, last updated on 08.08.2024

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