Calm down – switch off – cope with stress

We can’t get rid of it. Nor should we, because stress is a vital mechanism. We can better combat negative stress with physical activity.

“Sorry, I can’t, I’m totally stressed out,” said my neighbor recently. She is a single parent with twins aged two and a half and is self-employed. It was 8 p.m., the kids were in bed and she wanted to use the “free” time to meet an important deadline the next day.

What is stress?

Colloquially, stress usually refers to a negative, stressful feeling. We somehow feel under pressure, are hectic, irritable or nervous. In fact, the definition is not that simple. The term “stress” comes from the English language. It refers to a physical quantity and means pressure, strain or tension. In a medical-scientific context, the term stress was coined by the physician and biochemist Hans Selye (1907-1982). Selye is considered one of the first stress researchers. Over time, stress research became increasingly interdisciplinary. The complex stress process is viewed from different perspectives with the help of theoretical models, which makes a uniform definition difficult. Stress researcher Professor Markus Gerber from the Department of Sport and Mental Health at the University of Basel explains stress as follows: “Stress can be understood in the broadest sense as a concept of equilibrium, the status quo (homeostasis) of which is disturbed by internal and external stimuli and can be balanced by adaptation processes.”

What is a stressor?

In stress research, a distinction is made between stressors and stress reactions. “A stressor is the trigger for stress. In fact, any external or internal stimulus can become a stressor if it disrupts a balance in our organism’s system,” says Gerber. Examples of physiological stressors include heat, cold or noise. Annoyances and conflicts at work, bad moods or bullying are examples of psychosocial stressors. Loss of control, excessive or insufficient demands and deadline pressure are among the psychological stressors.

What is a stress reaction?

The stress reaction is the body’s response to the stressor and results from the interaction with them. “Our organism tries to adapt in order to restore the disturbed balance,” says Gerber. The reactions are divided into physical, mental, emotional and behavioral stress reactions. Mental reactions include, for example, negative thoughts, mental blocks or concentration problems. Emotional reactions include nervousness, increased irritability or anxiety. Avoidance strategies such as watching television, drinking alcohol or abusing medication are among the behavioral stress reactions. As a physical response, our body releases a cocktail of hormones, including the stress hormones cortisol, adrenaline and noradrenaline. As a result, blood sugar, heart rate and pulse rate increase. The heart and skeletal muscles are supplied with more blood, while the activity of other organs is reduced. The breathing rate increases and we start to sweat. In short: our body is ready for fight or flight or for peak physical and mental performance. Stress is therefore not a negative thing per se, but a vital mechanism that allows us to react to our environment, adapt, develop and survive.

Stress is subjective

How strong the reaction to a stressor is depends on its frequency, variety, duration and intensity. However, subjective evaluation is also of great importance in modern stress research. If we have the feeling that we can cope with a situation with our existing abilities, stress can have a positive effect (eustress) and push us to peak performance. Conversely, we experience the stress situation as negative (distress) if we have the feeling that we cannot solve a problem in important situations.

Constant stress is hazardous to health

If there is no recovery, our body is permanently in a state of alarm. And that can make us ill. “Stress leads to people being impaired in their well-being and developing chronic mental and physical disorders or illnesses in the long term and, in the worst case, dying from their stress levels,” emphasizes Gerber. The effects include headaches, stomach aches, sleep disorders and fatigue. In the long term, stress weakens our immune system, which is why we are increasingly struggling with colds.

Stress can also encourage health-damaging behaviors such as excessive consumption of nicotine, alcohol and medication. According to Gerber, there is another factor: “Stress is the number one killer of physical activity. In a study with students, we were able to show that health behavior deteriorated in all areas during periods of stress. People slept less, ate less healthily and were less physically active.” It is therefore not surprising that stress is often associated with visceral obesity, which in turn increases the risk of cardiovascular disease.

Stress and the muscle

Our muscles also react to stress. In addition to positive adaptation effects, such as increased blood circulation, stress – if it persists – can lead to permanent muscle tension and even cramp-like conditions. Migraines, tension headaches or musculoskeletal disorders can be the result. In addition, some stress hormones cause the breakdown of muscle proteins, while others cause oxidative damage. This reduces muscle strength and impairs their quality and function. As a result, the risk of musculoskeletal injuries, for example, increases even during normal exercise. So what can be done?

Improving stress competence

Dealing with stress can be learned, e.g. in stress management training or stress management courses aimed at developing stress competence. Information material or courses are offered by health insurance companies and specially trained trainers, for example. But we can also combat stress through physical activity. Gerber explains: “Physical activity is an effective measure for preventing and coping with everyday stress.” The stress researcher distinguishes between four different modes of action: “Physical activity can help to reduce stressors, strengthen our personal resources, mitigate stress reactions and improve our health.”

Reduce stressors with physical activity

As a preventative measure, physical activity can help to prevent stressors from occurring in the first place or mitigate them. “Physical activity probably has the greatest effect with regard to chronic diseases, which themselves act as significant stressors.” One example is chronic back pain. Strength training, for example, can help to prevent, alleviate or eliminate them. “In this context, we talk about instrumental coping or problem-focused stress management. In other words, you can actively do something to prevent the stress-inducing circumstances from occurring in the first place,” says Gerber.

Strengthening resources with physical activity

However, physical activity also has a stress-buffering effect if it strengthens personal resources and makes us more resilient to stressors and with regard to the stress response. Self-efficacy is one of the resources that can potentially be strengthened through physical activity. On the one hand, this refers to motor skills and the ability to plan and persevere despite barriers. But it also refers to the conviction that you can overcome challenges under your own steam. Strength training can support the feeling of self-efficacy and also contribute to improved self-esteem. Together with a positive world view, this can lead to less severe stress reactions.

Reduce stress reactions

There is another stress-buffering effect. Gerber explains: “Physical activity can reduce our physiological and psychological stress responses and buffer their harmful effects on health. For example, the hormonal response (e.g. cortisol release) and the cardiovascular response (e.g. heart rate) can be dampened in their intensity and reduced in duration.

Strengthening health with physical activity

In addition, physical activity strengthens our health and thus our resistance to stress. “It has a similar effect on the same health risk factors as stress – but as a compensatory counterweight.” Incidentally, it is assumed that people who are in good health thanks to regular physical activity can remain under high stress for longer periods of time – without any physical or psychological consequences. In this sense, physical activity helps to strengthen our resilience and stay calm and healthy when dealing with stress. So: keep at it, keep exercising and stay calm – even when things aren’t going well.