FAQ

Stress is one of the oldest evolutionary mechanisms developed by most living organisms, including humans. In theory, it allows us to cope with challenges, but in today's world, its intensity and duration can be disproportionate to the situation. Therefore, stress management skills, such as the ability to regulate it, are highly useful in avoiding its negative consequences.

Hans Selye, a pioneer in stress science, believed that any demanding event (whether a painful blow or a passionate kiss) can be physiologically stressful. However, in modern civilization, we notice that factors related to the intense rhythm of life (both professional and personal) and the geopolitical situation have a significant impact on elevated stress levels.

Due to individual differences, it's difficult to pinpoint the most effective method for stress regulation. Nevertheless, scientific literature extensively discusses methods related to active relaxation, such as meditation, breathing techniques, mindfulness, satisfying relationships with loved ones, the ability to change perspective to a positive one, psychotherapy, and physical activity.

Stress as a biological mechanism has a relatively stable and universal, coherent form. However, depending on its distribution over time or intensity, it can be classified as chronic or acute stress. In particular cases, traumatic experiences can lead to post-traumatic stress disorder (PTSD).

Stress can manifest itself both physically and psychologically. Elevated pulse, increased heart rate, sweaty palms, increased mobility, irritability, stronger or more frequent occurrence of unpleasant feelings such as irritation, anger, or anxiety, as well as negative thinking patterns, can indicate its presence.

Excessive or prolonged stress can lead to a range of negative psychological consequences such as burnout, depression, Alzheimer's disease, mild cognitive impairment (MCI), post-traumatic stress disorder (PTSD), as well as decreased libido, sleep disturbances, fatigue, and memory problems.

Yes, there are currently many digital tools available on the market aimed at helping cope with stress. However, while they can be very useful, it's important to remember that they may not fully replace comprehensive and professional support.

Meditation and mindfulness methods are currently popular in various social circles, and their effectiveness in managing stress has been proven by many scientific publications.

Regular and satisfying engagement in sports can bring many benefits to overall health, including stress and tension regulation.

In addition to the previously described consequences for mental health, prolonged stress contributes to issues such as irritable bowel syndrome (IBS), coronary heart disease, dermatological problems, graying or hair loss, insulin resistance, autoimmune diseases, and even the onset of cancer.

While scientific literature struggles to establish clear connections between stress and diet quality, it is observed that functioning under significant stress can lead to the development of unfavorable eating habits, which can worsen a person's overall health. Conversely, a well-selected and balanced diet has a beneficial impact on physical health, which in turn helps better regenerate our physiological resources.

Resilience, a psychological characteristic corresponding to stress resistance, varies among individuals. Importantly, it does not imply the ability to not feel stress at all, but rather the ability to return to a normal state after a period of increased stress. It is conditioned by factors such as perception of the world and interactions with it, availability and quality of social resources, and specific coping strategies with tension. All these things are susceptible to work and improvement.

The state of increased emotional tension resulting from stress can hinder relaxation or sleep, for example, by limiting the ability to "shut off" a stream of thoughts and rumination, as well as activating the parasympathetic nervous system responsible for regeneration. Good sleep hygiene and appropriate habits are fundamental to improving the quality of rest. Additionally, coping skills with stress and tension during the day will also be fruitful in terms of sleep effectiveness.

Indeed, essentially all the proposed methods for stress regulation mentioned above are natural methods, i.e. those that do not require procedures or substances for their application.

Yes, breathing techniques can be very effective in tension regulation. Among the most helpful are resonance breathing, i.e. 6 breaths per minute (0.1 Hz), among others. It is important to remember that breathing methods may require "training", however, the time spent mastering them is worthwhile considering the effects they bring.

Yes, such applications exist. Most often, these are digital versions of well-known and available regulatory methods, including those described above. When choosing an application, it is worth paying attention to whether it actually refers to confirmed and effective practices.

There are many methods of varying effectiveness for relaxation. Among those most scientifically supported, meditation, mindfulness exercises, enjoyable sports, breathing exercises, or muscle relaxation methods (e.g., Jacobson's method) are often indicated.

Stress experienced in connection with work can have a myriad of causes, from pressure from superiors, through bullying, to physical conditions in the workplace. However, most often, factors such as long working hours, too many tasks, frequent changes in the organizational structure, tight deadlines, or job instability are indicated as its reasons.

Being overwhelmed by a mass of tasks and duties is a significant stressor. The looming heavy cloud of responsibilities can be overwhelming, leading to a kind of "paralysis" and postponing of any actions. In such a situation, the "small steps" strategy will be helpful, i.e. dividing this mass into the smallest tasks in terms of their urgency and feasibility. This way, a significant part of the tasks can be eliminated, significantly reducing the associated stress.

Physiologically and psychologically, stress manifests itself in a similar way in different situations. However, to recognize whether its source is work-related rather than other issues, it is worth paying attention to the circumstances in which stress occurs. If during the day you notice signs of tension in certain situations (e.g., during meetings, when a demanding boss or difficult colleague shows up on the horizon, thinking about work duties, etc.), most likely the cause of your stress lies in work.

Comfortable and accepting work environment is fundamental when it comes to preventing professional burnout. Consider what changes you need to make to reduce your tension, and then try to implement them. Some of them may require teamwork. Discuss your difficulties with your employer or HR representative. Ensure good work organization. Prioritize your tasks. Start with the most difficult ones when you have the most energy. If despite your efforts, stress remains problematic, it may be advisable to consider changing jobs or careers. At Stressonika, we will help you understand in which conditions you best thrive and how to use them to achieve professional satisfaction. You will also see which tasks or circumstances will have an unfavorable impact on your productivity.

Occupational burnout is a serious health condition characterized by three co-occurring elements. These are: an overwhelming feeling of exhaustion (both psychological and physical), cynicism and distance towards work, and a sense of lack of efficacy and achievements.

Take action. If you truly are facing the beginnings of professional burnout, you need to know that it will not go away on its own over time. Burnout appears as a signal of overload on the body or a mismatch between work and personal goals, values, or capabilities. In such a situation, steps towards change should be taken, preferably starting with consultation with experienced professionals (psychiatrist, psychologist). They will help identify the causes of this condition and suggest next steps towards improvement.

Preventing professional burnout involves a series of actions and attitudes that we can take to prevent this condition. While a significant portion of potential burnout factors may be beyond our control, there are steps that are within our power. It is good to identify the main sources of discomfort and stress in the workplace and, if possible, look for ways to neutralize them. Taking care of your mental health, and above all, a healthy balance between work and personal life is also a great endeavor. After hours, make sure your free time is enjoyable and valuable. You can also turn to stress regulation methods to cope with stress on an ongoing basis.

The health and personal consequences of occupational burnout include withdrawal (frequent sick leaves, desire to resign, leaving the job), decreased effectiveness, negative impact on the quality of work and well-being of others, transferring dissatisfaction to private life, as well as anxiety, depression, and low self-esteem.

Stress is a universal biological mechanism present in most living organisms. Its triggers belong to a set of diverse stimuli and situations. Indeed, nowadays one of its main causes are work-related factors, but it is important to distinguish it from job burnout, which is a psychological state associated with stress, i.e. it occurs when stress related to professional life persists for too long.

Meditation is a great way to regulate tension, so it works well as a preventive measure protecting against chronic stress. However, occupational burnout is a multifaceted condition with several underlying factors and besides some individual risk factors (such as difficulties in stress management), it often results from inappropriate practices at higher management levels, task overload, or unfavorable atmosphere in the workplace.

Remote work is a situation in which the workplace "blends" with the household, which can lead to overlapping roles and generate multi-layered stress. People opting for this form of work should focus primarily on providing themselves with adequate spatial conditions (appropriate room equipment, lack of distractions), as well as organizing duties to help separate social roles and clearly define the time dedicated to work and private life.

Professional burnout is not a problem on the employee's side but rather the result of the relationship between the workplace and the individual. From the employer's perspective, it is important because they can make certain changes to minimize the risk of burnout among their subordinates. Above all, it is necessary to ensure a work environment where people feel psychologically safe, where communication is open and clear. Employees should have a sense of autonomy and agency in their tasks, for which appropriate and fair forms of reward should be provided. It is also essential to assign tasks that are feasible to complete within a selected timeframe.

There is no doubt that there are professions that inherently involve high responsibility and therefore greater stress. Some situations encountered in these professions can be incredibly difficult and can leave a lasting impact. Individuals in such jobs especially need support in tension regulation, which often can be provided through consultations with experienced specialists. It is also crucial for the time spent "on duty" to be within specified limits so that these individuals have the opportunity to regenerate before facing the next challenges.

Did you know that burnout can affect not only working individuals but also students? Just like in the case of working people, students need stress management methods and workload management. It is important to effectively prioritize your duties based on your capabilities and preferences. Good organization of materials and daily routine will also help students cope with academic demands without losing the joy that comes with acquiring knowledge. During breaks from studying, it is recommended to use standard tension regulation methods described above.

Entering the job market can be a stressful challenge in itself! It is worth knowing that professional burnout is not specific to a particular position and can happen to anyone, regardless of profession. To avoid it, it will be helpful to be aware of your work style preferences and strengths and weaknesses, as not every task will be satisfying or enjoyable for us. Sometimes it is also good to seek opinions about the profession or specific workplace to understand its atmosphere and specifics.

Various conflicts are unfortunately an integral part of building a relationship. Their root often lies in differences between partners regarding personality or views. What helps to deal with them is effective, empathetic, and above all, open communication. The best way to resolve them is to face them together through honest conversation while respecting each other's needs, differing backgrounds, and most importantly, the bond that connects both sides.

Raising little humans is a very extensive and challenging topic. It is important to remember that even the most difficult behaviors are not a personal attack on the parent, but sometimes an unclear expression of the child's needs and frustrations. Children are still learning to communicate their experiences, and it is precisely this assistance in this area that will enable them to express themselves more openly. Just like any human being, children need affection, respect, and healthy boundaries.

Social anxiety is often a very burdensome difficulty, but it can be managed. Knowing your needs and personality helps a lot, although sometimes professional support may be needed. Effective in this regard is psychotherapy in the cognitive-behavioral approach, which uses techniques such as exposure, i.e. gradually exposing oneself to uncomfortable situations in a controlled manner.

Addiction to the digital world is a growing problem that can have various faces and origins. People who feel that they spend more time on the internet than they need can improve their "digital hygiene" by, for example, setting a specific amount of time for phone and other devices or analyzing their usage patterns and introducing appropriate "brakes" in these situations.

According to a study conducted by YouGov in 2018, as many as 74% of the population experience stress on a level that significantly negatively impacts their mental health. 51% of surveyed adults reported symptoms of depression caused by stress, and 61% experienced significant anxiety due to it. Additionally, according to a study in Nature Reviews Cardiology from the same year, adults experiencing stress at work or in their private lives have 1.1 to 1.6 times higher risk of developing coronary heart disease or stroke.