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Good stress, bad stress: eustress, disstress and chronic stress
The body needs stress to relax. Not all stress is the same, a distinction is made between positive and negative stress. We speak of eustress and disstress.
Positive stress - Eustress
The tension before a first kiss, excitement before your own wedding, the feeling when entering an exam room or just before a competition: all senses are wide awake, tension spreads. This feeling of stress is characterized by euphoria, (pre-)joy and enthusiasm. Eustress therefore occurs in situations that can be challenging, difficult and novel, but at the same time seem intentional and solvable.
In the short term, the body releases the stress hormone cortisol, which, among other things, ensures special attention and focus. Eustress is inspiring and can also promote long-term health by boosting our vitality and balance. This positive stress is also seen as a driving force for creativity, alertness and concentration. Motivation also falls under positive stress, for example when you have been given a new project at work that you want to work on.
Once the situation has been mastered and the tension has passed, the stress hormone cortisol is no longer released. Eustress has no long-term consequences for the body and mind. The body also needs recovery phases to regenerate from eustress.
Negative stress - distress
If you are in the middle of a new job that you have grown fond of 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. This can turn what was initially positive stress into negative stress. This process is usually fluid. While eustress relates to a short defined period of time, disstress often extends over a longer period of time.
Negative stress therefore often arises in situations in which we feel “under pressure” and describes an adaptive response to a challenging situation. Disstress can be triggered by excessive demands (professional or a 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, stress can lead to the following physiological reactions in the body:
- Increase in heart rate (pulse becomes faster)
- Faster breathing
- Sweat production
- Dry mouth
- Muscle tremors
- Feeling of nervousness, inner restlessness, tension
Negative stress harbors risks if it becomes chronic.
Consequences of chronic stress
If you feel permanently stressed and lack sufficient periods of relaxation, stress or chronic stress can be detrimental to your health.
The consequences of chronic stress include
- Gastrointestinal problems
- Stress stomach ulcers (gastric ulcer)
- increased blood pressure
- increased blood sugar levels
- muscle tension
- pain of the musculoskeletal system
- state of exhaustion
- depression
- burn-out
The immune system can also be influenced by stress. In the immune system, a distinction is made between the specific and non-specific immune defense. The specific immune defense is the adaptive defense. It develops specific defense cells that can eliminate certain pathogens. The non-specific defense, on the other hand, is innate and unchangeable. It comprises non-specific defense reactions, such as inflammatory reactions.
During acute stress, the non-specific immune defense is increasingly deployed. This leads to increased production of white blood cells. White blood cells (leukocytes) are specific phagocytes, also known as “natural killer cells”. They have the task of defending the body against infectious agents and harmful substances and are an elementary part of the immune system. The increased production of white blood cells inhibits specific defense cells, causing them to multiply more slowly. At the same time, the body accelerates the production of non-specific defense cells. From an evolutionary biological point of view, the body prepares itself to heal physical damage.
In contrast to acute stress, chronic stress affects both of the body's defense mechanisms. The defense 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 defense is weakened. At the same time, the body's own healing processes are disrupted and slowed down.
Stress in multiple sclerosis
Multiple sclerosis is an inflammatory disease of the central nervous system. According to studies, stress, especially chronic stress, can increase the risk of an acute relapse. Although the mechanism of how stress affects MS is not yet fully understood, researchers suspect that MS relapses are caused by the effect of stress on the immune system.The good news? Dealing with stress can be influenced - and therefore also the course of multiple sclerosis.
Dealing with stress
Although stress is often unavoidable, it is possible to practice dealing with it in a healthy way. The following everyday tips can help you to deal with or moderate stress.
- Step by step
Not all tasks can be completed in one day. It is advisable to set yourself daily goals. If these goals are rather small, moments of success provide positive feelings when they are achieved. Go step by step and don't overwhelm yourself. If you have not achieved your goals on one day, set yourself smaller ones for the next day.
- Breaks
Breaks are important to deal with stress and provide short-term relaxation. It is recommended that you minimize external influences, such as your cell phone. A cup of tea or spending time in the fresh air can help - even if it may seem boring at first glance. In the case of acute tiredness, a short nap can also help, provided it lasts no longer than 20-25 minutes, as a deeper sleep phase can then follow after which you feel more tired than before.
- Forbearance & resilience
It is easier said than done not to be too hard on yourself, to reduce your personal demands and to free yourself from the opinions of others. Resilience describes the ability to survive difficult life situations without getting carried away. Stress management techniques such as resilience exercises can not only have a positive effect on your psyche, but also positively influence your immune system.
- Gratitude
Gratidude exercises can help to focus on positive things. For example, regular gratitude exercises before going to sleep can evoke positive feelings and help you relax as you fall asleep. A new hobby that brings joy can also boost self-confidence and self-esteem through newly learned skills.
- Relieving conversations
Psychological and emotional stress can also trigger physical stress. Relieving conversations with trusted people can help to moderate this stress. These include your partner, friends and family. Try to open up and talk about your worries, fears and thoughts. Saying these things out loud and sharing them with people you trust can take a lot of weight off your shoulders.
