Understanding stress
- BeyondPsychiatry
- 10 hours ago
- 3 min read
What Stress Is – and Why It's More Than Just a Feeling
Stress is the physical and psychological reaction to challenges, so-called stressors. These can be both extraordinary life events and everyday pressures – such as work-related stress, lack of time, or interpersonal conflicts.
Stress is initially a normal and beneficial bodily response. It becomes problematic when it is persistent and the nervous system can no longer return to a state of recovery.
Forms of Stress
Stress can manifest in different patterns:
Acute Stress
Short-term, intense, and situation-specific. Examples include exams, presentations, or unexpected conflicts.
Chronic Stress
Prolonged strain caused by factors such as:
persistent work overload
financial worries
unresolved relationship conflicts
In the long term, chronic stress can contribute to sleep disorders, cardiovascular diseases, hormonal imbalances, and mental health problems.
Episodic Acute Stress
Recurring periods of intense overload, often experienced by people with:
very busy schedules
high levels of inner tension
difficulty setting boundaries
Why Chronic Stress Makes You Sick
With persistent stress, the nervous system remains in a state of alert. This can have the following consequences:
Elevated cortisol levels
Disrupted sleep-wake cycle
Reduced immune function
Emotional exhaustion
Unhealthy coping strategies
Stress management is therefore not a luxury, but a central component of preventative healthcare.
Therapeutic Approaches to Stress Management
Not every stressor requires the same therapeutic approach. Effective stress treatment is individually tailored.
1. Cognitive Behavioral Therapy (CBT)
The goal is to identify and change stress-inducing thought and behavior patterns. Particularly effective for:
Rumorous tendencies
Performance pressure
Fear of failure
2. Dialectical Behavior Therapy (DBT)
DBT teaches skills for emotion regulation, mindfulness, and stress tolerance. Helpful for:
High emotional reactivity
Stress with strong physical symptoms
3. Mindfulness-Based Cognitive Therapy (MBCT)
This method combines mindfulness with cognitive strategies to create distance from stress-inducing thoughts.
4. Psychodynamic Therapy
This explores how past experiences influence current stress reactions. Particularly useful for:
Recurring stress patterns
Internal performance pressure
Chronic tension
5. Relaxation Training
Targeted techniques for reducing physical stress reactions, often used in conjunction with talk therapy.
Proven Relaxation Techniques
Therapeutic work is often complemented by body-oriented methods:
Breathing exercises (e.g., abdominal breathing)
Progressive muscle relaxation
Yoga and Tai Chi
Imagination and guided visualization exercises
These techniques can reduce acute tension and strengthen stress resilience in the long term.
Effectively Reduce Everyday Stress
Sustainable stress reduction comes from consistency, not perfection.
Key elements:
Time management: setting priorities, realistic planning
Self-care: conscious breaks, relaxation, exercise
Resilience building: mindfulness, emotional self-regulation
Healthy routines: balanced diet, sleep, physical activity
Setting boundaries: Clear boundaries in everyday life protect the nervous system by reducing overload and preventing chronic stress.
Small, consistent changes are often more effective than short-term measures.
Institutions in German-Speaking Countries
For scientifically sound information on stress, mental health, and evidence-based therapy, the following institutions in German-speaking countries offer particularly reliable resources:
German Association for Psychiatry, Psychotherapy and Psychosomatics (DGPPN): Leading professional association for mental health, guidelines, and evidence-based treatment recommendations in Germany.
Swiss Association for Psychiatry and Psychotherapy (SGPP): Central professional association for psychiatry and psychotherapy in Switzerland with high medical credibility.
Medical Institutions Links (English):
Key Takeaway
Stress is a part of life. Chronic stress, however, is a warning signal from the body.
Learning to recognize stress early and regulate it effectively protects not only mental but also physical health.
You can find further information in our articles on stress regulation.
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