Stress: Living in a Rat Race

In today’s hectic world, it feels as if we are always ‘on’. Impatient, rushed, and constantly searching for the next task or challenge. Stress is the public health issue of our time, ever-present and affecting nearly everyone. We face immense expectations, placing pressure on ourselves both at work and in our personal lives. The result? An ever-increasing stress load for those caught in the rat race.
  

What is Stress?

Stress is a natural reaction of our body to danger. When you experience a stress trigger, such as a sudden loud noise or an urgent deadline, your heart rate increases, and your body releases energy. This helps you take action. In itself, this is not a problem.

The issue arises when you do not get the chance to recover from this stress. A good, healthy stress response allows your body to react to the threat and then return to a calm state.
  

Chronic Stress

In today’s society, finding this balance is difficult. We often remain in a constant state of alertness without even realising it. A small setback can easily push you back into stress mode. If you stay in this stress mode continuously, it can lead to chronic stress.

Chronic stress not only affects our mental well-being but also our physical health. Chronic stress is neurotoxic: it damages our brain, body, and immune system. Prolonged stress leads to the excessive production of the hormone cortisol, which can build up in the body, causing inflammation and leading to further health problems.
  

Modern Stress Factors

Today, we experience more stress than ever before, with social media playing a significant role. We are faced with an overwhelming number of choices, which often leads to indecision and choice-related stress.

We are also constantly drawn to multitask, doing many things at once. How often do you check your phone while watching television? How often do you check your phone as soon as a notification comes through? Do you listen to music while working and check your emails at the same time?

This constant switching between tasks exhausts our mental capacity and increases our stress levels. We are constantly in overdrive.
 

Managing Stress

It is essential to be more mindful of the stress in our lives and train ourselves to allow our bodies to recover. By doing so, we restore the balance between action and rest, protecting both our mental and physical health.

Here are some practical tips:

✅ Meditation and breathing exercises: These help calm your body, lower your heart rate, and soothe your mind.

✅ Reading: A simple yet effective way to escape from the hustle and bustle.

✅ Writing (journalling): Writing down your thoughts helps process emotions and keep an overview.

✅ Walking or light exercise: Regular physical activity is vital for both your mental and physical well-being.

✅ Routines and structure: Having a set daily routine creates space for rest and recovery, helping to reduce stress.

✅ Mindful use of your smartphone: Remove distracting (and addictive) apps, use your phone purposefully, and keep it out of the bedroom to avoid scrolling before sleep.