In evolutionary biology, stress puts the body on alert when dangerous situations, such as an approaching predator, are imminent. This stimulates the release of stress hormones such as adrenaline, norepinephrine and cortisol, increases blood flow to the muscles and increases respiratory and heart rates. The body is on alert and ready to flee from danger. When the danger is over, the body breaks down the hormones and the body relaxes again.

Stress is therefore a natural reaction of the human body. It is a physiological response aimed at preparing the body for a potentially dangerous situation. Today, there are fewer risks in fleeing from predators. In everyday life, work or leisure, there are countless triggers of stress, so-called stressors. The most common stressors today include lack of time, time pressure, too many tasks and excessive demands, anxiety and grief. Stress can make you perform at your best, but it can also make you ill.

Nonetheless, the body needs stress to relax. A distinction is made between positive and negative stress. We talk about eustress and distress.

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Positive stress - Eustress

The tension before a first kiss, excitement before your own wedding, the feeling of entering an exam room or just before a competition: All senses are wide awake, tension is spreading. This feeling of stress is characterized by euphoria, (forward) joy, enthusiasm. Eustress therefore occurs in situations that can be challenging, difficult and novel, but at the same time appear intentional and solvable.

In the short term, the body releases the stress hormone cortisol, which, among other things, ensures particular attention and focus. Eustress inspires and can also promote health in the long term by promoting our vitality and balance. This positive stress is also regarded as a driving force for creativity, attention and concentration. Motivation also falls under positive stress, for example when you have received a new project at work that you feel like doing.

Once the situation has been overcome and the tension has passed, the stress hormone cortisol is no longer released. Eustress has no long-term effects on body and mind. The body also needs recovery phases to regenerate eustress.

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Negative stress - distress

If you are stuck in the middle of your new favorite work and slowly realize that you can no longer complete the project by the deadline, there is a risk of putting yourself under too much pressure. In the process, the initial positive stress can be transformed into negative stress. This process is usually fluid. While Eustress refers to a short defined period of time, distress often extends over a longer period of time.

Negative stress therefore often occurs in situations in which we feel exposed to “pressure” and describes an adaptation reaction to a challenging situation. Distress can be triggered by excessive demands (professional or hobby), externally controlled leisure stress, overloaded emotions or illness. Stressors, i.e. the triggers of stress, are individual. The perception of stress, including its physical and psychological reactions, also differs from person to person. For example, distress can lead to the following physiological reactions in the body:

• increase in heart rate (pulse gets faster)
• Breathing faster
• Sweat production
• dry mouth
• muscle tremors
• feeling of nervousness, inner restlessness, tension

Negative stress poses risks when it becomes chronic.

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consequences of chronic stress

If there is a feeling of being permanently stressed and there are no sufficient phases of relaxation, stress or chronic stress can damage health.

Consequences of chronic stress include

• gastrointestinal problems
• Stress stomach ulcers (stomach ulcer)
• increased blood pressure
• increased blood sugar levels
• muscle tension
• Musculoskeletal pain
• state of exhaustion
• depression
• Burn-out

The immune system can also be affected by stress. In the immune system, a distinction is made between specific and non-specific immune defenses. The specific immune defense is the immune system capable of learning. It develops specific immune cells that can eliminate certain pathogens. The non-specific defense against this is innate and unchangeable. It comprises non-specific immune reactions, such as inflammatory reactions.

In the case of acute stress, the non-specific immune system is increasingly used. This results in increased production of white blood cells. White blood cells (leukocytes) are specific scavenger cells, which are also called “natural killer cells.” They have the task of defending the body against infectious agents and pollutants and are elementary in the immune system. As a result of the increased production of white blood cells, specific immune cells are inhibited and multiply more slowly. At the same time, the body promotes the production of non-specific immune cells. From an evolutionary biological perspective, the body is preparing to heal physical damage.

In contrast to acute stress, chronic stress influences both of the body's defense mechanisms. The immune cells are produced more slowly and the activity of the immune system is reduced. The body becomes significantly more susceptible to infections such as colds or viral diseases as the immune system is weakened. At the same time, the body's own healing processes are also disrupted and slowed down.

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Stress associated with multiple sclerosis

Multiple sclerosis is an inflammatory disease of the central nervous system. According to studies, stress, particularly chronic stress, can increase the risk of an acute relapse. Although the mechanism of how stress influences MS is not yet fully understood, researchers suspect that MS episodes are caused by the effect of stress on the immune system.

The good news? How stress is dealt with can be influenced — and so can the course of multiple sclerosis.

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Dealing with stress

Although stress is often unavoidable, it is easy to practice how to deal with it healthily. The following tips suitable for everyday use can help to counter stress or moderate it.

1. Step by step

Not all tasks can be completed in one day. It is advisable to set daily goals. If these goals are rather small, moments of success create positive feelings when achieved. Proceed step by step and don't overwhelm yourself. If you haven't achieved goals in one day, set smaller ones for the next day.

2. Breaks

Breaks are important to deal with stress and to relax for a short time. It is recommended to minimize external influences, such as via the mobile phone. A cup of tea or relaxing in the fresh air can help - even though it might seem boring at first glance. In the case of acute tiredness, a short sleep can also help, as long as it does not last longer than 20-25 minutes, as from then on, a deeper sleep phase can follow, which makes you feel more tired than before.

3. Tolerance & Resilience

Not being too strict with yourself, reducing your personal requirements and freeing yourself from others' opinions is easier said than done. Resilience describes the ability to survive difficult life situations without taking over. Stress management techniques such as resilience exercises can not only have a positive effect on your psyche, but also have a positive effect on the immune system.

4. Gratitude

Gratitude exercises can help focus on positive things. For example, regular gratitude exercises before falling asleep can create positive feelings and help you relax when falling asleep. Even a new hobby that brings joy can increase self-confidence and self-worth through newly learned skills.

5. Exonerating calls

Psychological and emotional stress can also trigger physical stress. In order to moderate this burden, relieving discussions with confidants can help. This includes the partner, friends and family. Try to open yourself up and talk about your worries, fears, thoughts. Saying these things out loud and sharing them with confidants can take a lot of weight.
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