Conversely, serious illnesses such as cancer, gastrointestinal diseases or chronic pain can also trigger stress themselves and in turn exacerbate an existing illness. Find out exactly what stress is, what processes take place in the body and how you can achieve greater relaxation by taking appropriate measures to manage stress.
What is stress?
Everyone is familiar with stress in everyday life or at work. There are hardly any people – young or old – who have never experienced stress in their lives. It is simply part of life. However, there are two different types of stress that can have different effects on the body, mind and brain:
- Positive stress (eustress): Great joy, excitement and the anticipation of positive events can inspire, drive and energize people. People perceive this stress as positive.
- Negative stress (distress): Worries, hardships and fears, for example due to illness, but also constant digital availability or excessive work and family burdens can cause negative stress. And this form of stress can make people ill.
However, this distinction between positive and negative stress is often not that simple. After all, eustress can also turn into distress after a while. If a situation that was initially perceived as positive lasts too long, some people end up experiencing it as distress.
Whether something is stressful or not – individual perceptions, attitudes and attitudes as well as a person’s ability to deal with stress also play a role. After all, not everyone suffers from stress in the same situations and to the same extent. While one person quickly comes under pressure, the other remains relaxed and calm even in difficult and challenging situations. However, there are situations that trigger distress for most people, such as the diagnosis of a life-threatening illness or medical findings that indicate that an illness is progressing badly.
Stress and illness can be linked
It is well known that negative stress can have a significant impact on physical and mental health. Cognitive performance also often declines when a person is acutely under stress. Doctors today associate stress with various illnesses, for example gastrointestinal diseases such as irritable bowel syndrome (IBS) or cardiovascular diseases such as high blood pressure or heart attacks. Mental illnesses such as anxiety disorders, burnout syndrome and depression can also be linked to stress.
But the reverse is also true: an existing illness can cause stress. This is well known to cancer patients, for example, who are often suddenly confronted out of nowhere with a serious illness, months of drastic treatment and possibly the finite nature of their lives. In addition, many people with chronic pain experience negative stress. And this in turn can increase the pain – creating a vicious circle.
Stress – frequency and age
Everyone has probably experienced stress at some point, and hardly anyone is spared it in everyday life. The frequency is therefore high. However, it is not possible to quantify how many people are stressed and become ill as a result. There are also no figures for the reverse case, where a person is ill and experiences stress as a result. However, doctors assume that stress plays a role in many chronic and serious illnesses – both in one direction as a contributory cause and in the other direction as a consequence of the illness.
Some figures from Switzerland on stress:
- Three out of ten employees suffer from stress. More than half of them feel emotionally exhausted. This is the result of a Swiss survey – the Job Stress Index 2020. Constant stress in turn means an increased risk of illnesses such as burnout syndrome or depression. Other illnesses can also be caused by excessive stress levels.
- Younger people feel particularly stressed. Older people, on the other hand, often have more experience and are less easily flustered.
In principle, if you do not have suitable strategies for coping with stress, you can become physically and mentally ill if the stress lasts longer. Or existing illnesses can get worse.
Stress: there are many causes
The causes of stress can be very different. There are countless stress triggers (stressors) in everyday life, at work, at school or during leisure time. People most frequently cite a lack of time, deadline pressure, too many tasks, constant availability or the double burden of work and family. Too much negative stress can make you ill. Conversely, existing illnesses can also be a cause of stress.
Stress can promote or exacerbate illness
Even if too much stress can make people ill – stress is not usually the sole cause of an illness, but rather a risk factor that can promote illness. In most cases, several factors interact when a disease develops.
Some examples of illnesses that doctors suspect are linked to stress:
- Mental illnesses, e.g. burnout syndrome, depression, anxiety disorders, panic attacks – stressful events such as a bereavement in the family, a separation, divorce, serious illness, conflicts in the family or the loss of a job cause stress and can lead to a mental illness.
- Cardiovascular diseases, e.g. high blood pressure, cardiac arrhythmia, heart attack, stroke – stress is thought to promote inflammatory processes and reduce blood flow.
- Gastrointestinal disorders, e.g. heartburn, reflux disease, peptic ulcer, digestive problems such as diarrhea and constipation, irritable bowel syndrome (IBS)
- Diabetes mellitus
- Tinnitus and sudden hearing loss
- Infections: Constant stress lowers the body’s defenses – it becomes susceptible to infections with germs of all kinds: bacteria, viruses, fungi and parasites. For example, colds or herpes are more common in stressed people.
- Muscle tension – headaches and back pain can be the result
- Skin diseases – the skin often “blossoms” under stress, for example in people with neurodermatitis or psoriasis.
- Cancer: The link between stress and cancer has not been sufficiently scientifically proven. However, some researchers suspect that there is a connection.
When an illness itself triggers stress
The diagnosis of a serious or chronic illness also causes enormous stress for most people. Many people are worried that, for example:
- have to attend many doctor’s appointments and medical examinations,
- have to undergo drastic treatments, such as chemotherapy or radiotherapy for cancer,
- need therapies for the rest of their lives,
- experience unpleasant symptoms or side effects of treatments, such as pain, fatigue or lack of performance – these can limit their quality of life,
- can no longer practise their previous profession,
- financial difficulties,
- lose a partner or friends,
- cannot recover and cannot lead their lives as before,
- may not live as long as they would have liked.
In summary, it can be said that stress can exacerbate an existing illness and increase symptoms.
Some examples of diseases that can cause stress:
- Cancer: The diagnosis “cancer” probably puts everyone in a state of “alarm” and triggers stress. This is especially true if the cancer is more advanced and life-threatening. Upcoming cancer treatments, such as chemotherapy or radiotherapy, are also associated with stress for most cancer patients.
- Gastrointestinal diseases, such as chronic inflammatory bowel diseases like Crohn’s disease and ulcerative colitis or functional bowel diseases like irritable bowel syndrome
- Heart disease, such as chronic cardiac insufficiency, cardiac arrhythmia, a recent heart attack or stroke
- Neurological diseases, such as dementia, Parkinson’s disease, migraine or multiple sclerosis
- Chronic pain – anyone who is constantly in pain is usually suffering from stress. In people with chronic pain, the pain has taken on a life of its own and has become a disease in its own right. The pain is no longer tied to a specific trigger.
Symptoms: Stress affects body, soul and spirit
When the body comes under stress, it sets various processes in motion. You cannot control these at will, but they run autonomously. The organism activates the sympathetic nervous system – the part of the nervous system that is responsible for flight and fight, among other things.
Stress – what happens in the body
Hormones play an important role in an acute stress situation:
- The body releases the stress hormones adrenaline and noradrenaline, which cause blood pressure and blood sugar levels to rise, the heart to beat faster and stronger and the bronchial tubes to expand in order to take in more oxygen.
- The hormone cortisol also increases blood pressure and blood sugar and influences brain metabolism. This puts and keeps the body on alert.
- The hormone with the abbreviation DHEA (dehydroepiandrosterone) is the antagonist of cortisol and prevents the stress system from getting out of hand.
If you are under constant stress and do not take suitable countermeasures, such as relaxation methods or exercise, the body continuously releases cortisol. This constant stress can promote illness.
Symptoms of stress
Stress works on many levels and affects the body, the psyche, the mind and behavior. The following symptoms can occur when you are stressed:
- Physical: e.g. trembling, accelerated heartbeat, sweating, tension (often neck and shoulders), reduced performance, exhaustion, headaches and back pain, sleep disorders, gastrointestinal complaints (constipation, diarrhea)
- Psychological and emotional: e.g. nervousness, inner restlessness, irritability (“thin nerves”), panic, anxiety, anger, joylessness, dissatisfaction, lack of drive, hopelessness, resignation
- Mental (cognitive): B. reduced ability to concentrate, slowed thinking, reduced ability to react, forgetfulness
- Behavior: e.g. violent reactions, altered eating behavior (eating too much or too little), increased consumption of stimulants such as alcohol, coffee, nicotine
Stress: Diagnosis with us
Talking to a doctor, psychologist or psychotherapist often helps with stress. You report on your personal life situation, your profession and your leisure activities. Existing illnesses (e.g. cancer, gastrointestinal illnesses, chronic pain) and treatments that you have undergone or still have to undergo also play a role in the discussion. The pressure is often relieved simply by being open and honest about anything that worries or frightens you. Together you can also identify possible stress triggers and consider whether and how these can be eliminated. So put your trust in an expert. There are many strategies for coping with stress that can help you.
Stress treatment: strategies for coping with stress
You don’t have to accept stress just like that. You can do something yourself to ease the pressure and relieve the stress permanently. Such stress management strategies are also suitable for the prevention of stress. Together with your doctor, consider which anti-stress technique suits you best. You may also need to try out several methods to find one that suits your preferences and capabilities. An overview of the most important stress treatments and relaxation methods.
Autogenic training
Autogenic training is a type of self-hypnosis that allows you to bring physical functions such as blood circulation, pulse and breathing into a calmer state. You will achieve peace and relaxation through mental concentration – not through muscle strength. You can do the exercises while sitting or lying down, for example. In autogenic training, you repeat certain formulas and sentences several times, such as “I am completely calm” or “My left arm is completely warm”. These “mantras” are the guide for your thoughts and ideas.
There are various exercises, for example weight, breathing, warmth and heart exercises. The best way to learn autogenic training is under professional guidance. Then you need to practise a little until you see the first training effects. But after that, the state of relaxation comes automatically. You can do autogenic training anytime and anywhere.
Progressive muscle relaxation according to Jacobson
This relaxation technique is based on tensing and relaxing different muscle groups one after the other. If you “work through” all muscle groups, the whole body will eventually relax. For example, you start with your hands, then your arms, face, neck, back, stomach, legs and feet. When tensing and relaxing, also pay attention to what you feel and sense. The muscle activity lowers the blood pressure, the pulse slows down and breathing becomes calmer. You can do the exercises sitting or lying down. Progressive muscle relaxation is easy to learn and you can practise the method almost anywhere.
Mindfulness training
Mindfulness training (also known as Mindfulness Based Stress Reduction = MBSR) is about focusing your attention on the moment and the here and now. They do not look back into the past or into the future. Also, do not make any evaluations (good, bad), for example of your emotions and thoughts.
It’s all about your perception (e.g. sensations, breathing, needs), acceptance and pleasant contact with yourself and your surroundings. Learn the mindfulness method from an expert. There are various exercises that you can then carry out yourself. Mindfulness training – like other relaxation methods – can be easily integrated into everyday life.
Imagination process
When imagining, you use your imagination. The aim is to trigger positive feelings and emotions. For example, you can imagine walking through a flower meadow, being on a mountain or taking a walk in the forest or on the beach. Then you can feel, for example, how it smells there, how the sand or earth feels under your feet or how the wind blows through your hair. The positive inner images that you evoke will put you in a state of relaxation. Negative feelings are pushed into the background by imaginative techniques.
Yoga
Yoga has many positive effects on the body and mind. This has been well documented for many illnesses, such as cancer. Yoga is based on a comprehensive philosophy with meditation, physical exercises and breathing techniques. Yoga uses a variety of figures and movements (asanas) that are often derived from nature. Examples: Sun salutation, dog or cobra.
There are many different types of yoga that are physically demanding in different ways. Gentler types of yoga are recommended for illnesses, such as Vini-Yoga or Hatha-Yoga. You should learn the exercises from a professional in order to perform the figures correctly. You can then practise yourself at any time. There are exercises for beginners and advanced users.
Tai Chi and Qigong
Tai Chi and Qigong originate from Chinese medicine and are gentle forms of exercise that calm the body and mind. In Tai Chi, you perform slow and flowing movements. The method is also known as “shadow boxing” because the movements are reminiscent of wrestling with an invisible opponent. Qigong is based on physical, meditation and breathing exercises designed to improve the flow of energy in the body. The exercises provide relaxation, improve your mood and get your circulation going.
Cognitive stress management
Your thoughts, attitudes, beliefs, views and actions play a role in cognitive stress management. You will learn to identify stress-inducing ways of thinking and behavioral patterns. Through mental maneuvers, you then learn to transform such stressful thoughts into perspectives that put you under less pressure. Over time, you replace the negative thought patterns with positive alternatives.