Symptoms of stress can be manifold, as the body reacts physically and mentally to stress. Read here how you can recognize stress and how it can affect you long-term.

Whether it’s time pressure at university, competition at work or a conflict in the family - the causes of stress are many and varied. The symptoms of anxiety are just as varied. We show you which are the most common. When you need a break during the day,  try out the relaxing new version of 22Bet.

The most common symptoms of stress

Stress is the body’s reaction to mental or physical tension, which is caused by external stimuli. Certain hormones, such as adrenaline and energy reserves, are released in stressful situations, increasing the body’s willingness to perform.

When people are under stress, they experience various physical and psychological symptoms of stress. These include

• accelerated heartbeat and palpitations
• Tense muscles
• hurried, shallow breathing
• Speaking faster, stuttering, making promises
• restlessness (rocking with the feet, straightening hair, biting fingernails, etc.)
• irritability
• Anxiety, insecurity, nervousness
• Concentration problems, mental blocks
• panic
• Sweating, circulatory problems

Of course, not all stress symptoms occur in every stressful situation. Stress also affects some people more than others. They, therefore, react much faster and more intensely in stressful situations.

Incidentally, stress is triggered by so-called stress factors - also known as stressors. These include pressure to perform, excessive demands on oneself, strokes of fate in the family or among friends, too little rest, lack of exercise and poor nutrition. Whether a stress factor triggers stress in a particular person depends primarily on the person.

Consequences of too much stress

Everyone reacts to demanding situations with different stress symptoms.

Short-term stress is not bad - it only becomes critical when the stress becomes permanent. Then, the symptoms of stress can affect the entire organism and be accompanied by health problems, such as

• weakening of the immune system and therefore, increased susceptibility to illnesses
• Increased blood pressure and risk of heart attack
• less restful sleep
• muscle tension
• depression, burn-out
• teeth grinding
• Addictions (smoking, alcohol as a refuge)
• Diseases of the gastrointestinal tract

Too much and prolonged stress can, therefore, have a drastic effect on your body and your health. It is important to either avoid stress or learn how to deal with it. Periods of stress should always be followed by periods of relaxation so that your mind and body can wind down again. Exercise and sports are good ways to compensate for stressful situations.

Our tips

Be mindful

Mindfulness is a form of meditation that originated from Buddhism. Specifically, it involves consciously experiencing moments and listening to your inner emotions without judgment. This reduces stress and slows down life. Numerous scientific studies have confirmed the positive effect of mindfulness practice on health and well-being.

Slowing down through sport

Reducing stress through sport is a tried-and-tested method. Simple sports such as jogging or walking are suitable for slowing down. However, many people also favour holistic sports such as yoga. They are designed to train the body, mind, and soul in equal measure and, therefore, help you relax.

Sport helps many people slow down. Ultimately, it doesn’t matter which sport you play as long as you feel good and are focused on your training.

Take time out - or simply do nothing

You don’t have to go on holiday to the other side of the world to take some time out. A day or even just an hour is often enough to calm down and slow down your everyday life. Write in a diary, get some fresh air, go hiking or cycling, read an inspiring book, lie in the bathtub, meditate or simply do nothing at all.

Leave gaps in your diary for a break from everyday life. Something different helps everyone to relax. The main thing is to regularly and consciously leave gaps in your diary for these time-outs.