Stress - when body and soul get loud: what you should know
Dr. med. univ. Thomas Stangl
January 16, 2026
5 min
Stress is almost part of everyday life in our fast-paced world. However, if it becomes ingrained and repeatedly throws our everyday life out of balance, it can become a burden for body and mind. We would like to offer you some guidance in this article: What happens when you are stressed, how do you recognise that it is time to pause and how can you find peace and balance again?
What happens when stress becomes chronic?
Our body reacts to stress with an old survival mechanism: hormones such as adrenaline and cortisol switch to alarm, heart rate and alertness increase, we are ready for "flight or fight". This can be useful in the short term. However, if this alarm remains permanently activated due to high pressure at work, personal stress and constant worry, the body reacts with increasing exhaustion.
Chronic stress has an impact on many levels:
- Sleep problems, restless sleep or a feeling of constantly "not being able to get away".
Inner tension, muscle tension (especially in the neck and back), headaches. - Inner restlessness, rapid exhaustion, reduced performance.
- Emotional symptoms: irritability, anxiety, depressive moods, reduced zest for life.
- Physical consequences in the long term: increased risk of cardiovascular problems, increased blood pressure
- blood pressure, sleep disorders and possibly also impairment of the immune system.
Stress is therefore not a trivial issue, it affects body and soul and can have a long-term impact on your health.
What you can do yourself: First steps out of the hamster wheel
Simple but effective strategies can also be used to create small islands of relaxation in everyday life.
The following approaches support body and mind:
- Conscious breaks & slowing down: Take short time-outs. Pause, take a deep breath, consciously switch off.
- Regular exercise: walking, climbing stairs, gentle exercise. Even small movements, such as walking, help to reduce stress.
- Sleep hygiene: Set fixed sleeping times, take a screen break before going to bed, create peace and quiet so that your body can recover.
- Set clear boundaries: Also be able to say "no" when demands become too much. Share responsibility, structure tasks.
- Relieve your thoughts: Write down what is on your mind. To-do lists, clear thoughts, set priorities.
- Maintain social contacts: Exchange with trusted people - conversation, closeness, understanding help to reduce stress and regain perspective.
- Mindfulness and conscious relaxation: be it through meditation, walks, conscious breathing breaks. Periods of rest protect body and soul.
What you can do yourself: First steps out of the hamster wheel
Simple but effective strategies can also be used to create small islands of relaxation in everyday life.
The following approaches support body and mind:
- Conscious breaks & slowing down: Take short time-outs. Pause, take a deep breath, consciously switch off.
- Regular exercise: walking, climbing stairs, gentle exercise. Even small movements, such as walking, help to reduce stress.
- Sleep hygiene: Set fixed sleeping times, take a screen break before going to bed, create peace and quiet so that your body can recover.
- Set clear boundaries: Also be able to say "no" when demands become too much. Share responsibility, structure tasks.
- Relieve your thoughts: Write down what is on your mind. To-do lists, clear thoughts, set priorities.
- Maintain social contacts: Exchange with trusted people - conversation, closeness, understanding help to reduce stress and regain perspective.
- Mindfulness and conscious relaxation: be it through meditation, walks, conscious breathing breaks. Periods of rest protect body and soul.
Take stress seriously
If you notice symptoms today - feel free to drop by
Stress is not a sign of weakness, but a signal from your body and soul. Take this signal seriously. If you notice that you can no longer see clearly, no longer sleep properly, feel cramped and overworked, get in touch. We will listen to you - confidentially, respectfully and with the necessary medical professionalism. Together we will find ways for you to regain more peace, clarity and energy in your life. Our team at the Hottingen Health Centre will be happy to advise you
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