Mental Stress: Causes, Symptoms and Treatment
Mental stress refers to psychological demands placed on a person that can affect their well-being, performance, and overall health.
Things worth knowing about "Mental Stress"
Mental stress refers to psychological demands placed on a person that can affect their well-being, performance, and overall health.
What is Mental Stress?
Mental stress (also referred to as psychological stress) describes all external influences and demands that act upon a person and trigger psychological responses. The term is widely used in occupational health psychology and is defined in the standard DIN EN ISO 10075. A key distinction is made between the stress itself – the external factors – and the strain, which describes the individual response to those factors.
Causes and Triggers
Mental stress can arise from a wide range of factors across different areas of life:
- Occupational factors: Time pressure, high responsibility, multitasking, workplace conflicts, shift work
- Social factors: Relationship difficulties, family conflicts, social isolation, caregiving responsibilities
- Personal factors: Personality traits, perfectionism, poor coping skills
- Societal factors: Financial worries, uncertainty, information overload, digital stress
- Health-related factors: Chronic illness, sleep deprivation, hormonal changes
Symptoms and Effects
Prolonged mental stress can manifest on physical, emotional, and cognitive levels:
Physical Symptoms
- Headaches and muscle tension
- Sleep disturbances and fatigue
- Gastrointestinal complaints
- Weakened immune system and increased susceptibility to infections
Emotional Symptoms
- Irritability, anxiety, and inner restlessness
- Mood swings and low mood
- Feelings of being overwhelmed or helpless
Cognitive Symptoms
- Difficulty concentrating and memory problems
- Impaired decision-making
- Reduced creative and analytical performance
Diagnosis and Assessment
Mental stress is assessed in medicine and psychology using various standardised tools:
- Questionnaires: e.g. Perceived Stress Scale (PSS), Maslach Burnout Inventory (MBI), PHQ-9 for depressive symptoms
- Clinical interview: Assessment of medical history and life circumstances by physicians or psychotherapists
- Physical examinations: Ruling out organic causes such as thyroid disorders or hormonal imbalances
- Biological markers: Cortisol measurements in blood or saliva as indicators of stress
Treatment and Coping
Treatment depends on the intensity and duration of the stress and whether clinically significant conditions have developed:
Psychotherapeutic Approaches
- Cognitive Behavioural Therapy (CBT): Changing unhelpful thought and behavioural patterns
- Stress management training: Learning relaxation techniques and time management skills
- Mindfulness-based approaches: e.g. MBSR (Mindfulness-Based Stress Reduction)
Lifestyle Measures
- Regular physical activity and exercise
- Sufficient sleep and rest breaks
- Social support and maintaining social connections
- Balanced nutrition and reduction of stimulants
Medical Treatment
- In cases of clinically significant secondary conditions such as burnout, anxiety disorders, or depression, medication in combination with psychotherapy may be necessary.
When to See a Doctor?
Consulting a physician or psychotherapist is recommended when mental stress persists for several weeks, significantly impairs daily functioning, or causes physical or psychological symptoms that strongly affect well-being. Seeking help early can prevent the condition from becoming chronic.
References
- World Health Organization (WHO): Mental health in the workplace. Geneva: WHO, 2022. Available at: https://www.who.int/teams/mental-health-and-substance-use/promotion-prevention/mental-health-in-the-workplace
- Lohmann-Haislah, A.: Stressreport Deutschland 2012. Federal Institute for Occupational Safety and Health (BAuA), Dortmund/Berlin/Dresden, 2012.
- Kaluza, G.: Coping with Stress – A Training Manual for Psychological Health Promotion. 3rd edition. Springer Medizin Verlag, Heidelberg, 2018.
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