Stress: Why We Keep Functioning for Too Long – and What Actually Helps

Too many tasks, constant availability, crises around the world and, on top of that, our own expectations: for many people, stress has become part of everyday life. Paramedic Anika Schreiber describes in this article what stress feels like for her and what genuinely helps. After that, you'll find the key information on the topic. The contents: definition and stress response, common stress factors, stress symptoms as warning signs, the effects of chronic stress, and techniques for managing it.

“You Can Keep Functioning for a Really Long Time” – Anika's View on Stress

I've stopped being proud of how much I always manage to do at once. Because honestly? At some point that stops being productive and just becomes exhausting as hell.

Hi, by the way, I'm Anika — paramedic and medical educator, chronically ill, a single mom, active as a volunteer, and somehow there are still ten other things every day that I absolutely want to do.

And right now a lot is changing again for me: my child has started daycare, I'm finally trying to build fixed routines for myself again, and soon I'll also be returning to my actual profession.

And I keep noticing: the more I try to juggle at once, the faster that feeling creeps in — that I still haven't done enough.

And that's exactly the sneaky thing about stress: you can keep functioning for a really long time and still, deep down, already know it's too much.

Because medically speaking, stress isn't a bad thing to begin with. In the short term, our body releases adrenaline, noradrenaline, and cortisol, among other things. We become more alert, and our body temporarily makes more resources available to respond to whatever's demanding it right now.

It gets more critical when this “functioning for a bit” turns into constantly functioning, and recovery keeps getting too short. Prolonged stress can, for example, disrupt our sleep, and concentration and memory can suffer too.

And no, personally, a breathing exercise doesn't help me at that point, nor does the fifth well-meaning tip to just go for a walk.

What actually helps me is a lot less spectacular: setting clear priorities, doing the most important thing first, building fixed routines, and taking breaks just as seriously as my to-do list.

Because those breaks aren't just wasted time. Our body needs phases where it can get out of that constant tension and actually recover. And that's exactly why rest and sleep are, for me, just as much a part of a productive day as anything on my to-do list.

And above all, I've learned that not every unchecked item on my list means I haven't done enough.

So, honestly — what stresses you out more? Actually having too much to do, or that damn feeling of never having done enough anyway?

What Is Stress? Definition and Stress Response

There is no single definition of stress. At its core, it describes a state of heightened tension that the body enters when demands and our own ability to cope with them drift apart. It is triggered by so-called stressors: internal or external stimuli that make a situation appear as a challenge or a threat.

The stress response itself happens automatically. The body releases stress hormones, heart rate and blood pressure rise, the muscles tense up, and attention narrows. This state of alert makes sense, because it enables short-term performance in an acute stress situation. A moderate level of stress can even be motivating and improve concentration. What matters is that tension is followed by relaxation again.

Stress Factors: What Puts People Under Pressure Today

Stress affects women and men alike and runs through every area of life. According to the German TK Stress Report 2025, two thirds of people in Germany feel stressed often or sometimes. The number one trigger isn't the job, but setting the bar too high for oneself, followed by school, university or work.

At the workplace, it is above all high demands, tight deadlines and constant interruptions that create pressure for working people. On top of that comes permanent digital availability: those who remain reachable after hours find it harder to switch into recovery mode and keep their stress level permanently high. Conflicts in personal relationships, in the family or within a team are also among the common causes of considerable stress.

One factor is often overlooked: our own thoughts. Negative thought patterns such as “this has to be perfect” or “I still haven't done enough” can reinforce stress. That is exactly what Anika describes above when she talks about the feeling of not having done enough.

Stress Symptoms: Recognising the Warning Signs

The body usually speaks up earlier than we care to admit. The most common signs include tension in the neck and shoulders, tension headaches, a racing heart, inner restlessness, gastrointestinal complaints such as stomach ache or a queasy feeling, sleep problems, difficulty concentrating, and exhaustion.

How clear the difference is can be seen in the TK Stress Report: stressed people report health problems far more often than those who rarely or never feel stressed. 62 percent of them mention muscle tension or back pain, 61 percent exhaustion, 53 percent inner restlessness and 47 percent sleep problems.

It's important to read these symptoms as warning signs, not as proof that you simply need to pull yourself together. With persistent stress symptoms, it's worth looking at which stressors are currently coming together – and whether the body is still getting any phases of relief at all.

Chronic Stress: Consequences for Body and Mind

Short-term stress is generally a normal physical response. If the tension persists over weeks and months, however, it has consequences for health. Permanently elevated blood pressure puts a strain on the heart, and chronic stress is associated with a higher risk of cardiovascular disease, up to and including heart attack. A large meta-analysis by Kivimäki et al., using data from 13 European cohort studies, showed that sustained strain at work goes hand in hand with an increased risk of coronary heart disease.

The mind isn't left untouched either. A meta-analysis by Madsen et al. found a link between high job strain and an increased risk of clinical depression. And prolonged stress can weaken the body's defences: the analysis of more than 300 studies by Segerstrom and Miller showed that chronic stressors can dampen various functions of the immune system, which may make infections more likely.

None of this is cause for alarm, but it is an argument for not treating recovery as a luxury. Anyone under heavy pressure for an extended period who notices physical or emotional complaints should have this checked by a doctor.

Managing Stress: What Helps in Everyday Life

The first step is recognising your own stress triggers. Noting down for two or three weeks which situations raise your tension quickly reveals patterns – and shows where something can actually be changed. Beyond that, what helps varies from person to person. The following approaches are well established:

• Priorities and routines: do the most important thing first, build fixed sequences, and schedule breaks instead of cancelling them first.
• Movement: Regular physical activity can help to reduce stress and support mental wellbeing. Even a walk can do you good. 
• Breathing techniques: Slow, conscious breathing can help some people to relax. One possible variant is 4-7-8 breathing: breathe in for four seconds, hold for seven seconds and breathe out for eight seconds.
• Relaxation techniques: Progressive muscle relaxation can help to relieve tension, whilst yoga and tai chi can also have a positive effect on how you experience stress.
• Mindfulness and meditation: Mindfulness-based approaches can help to reduce the subjective experience of stress and to cope better with stress triggers. Meditation can support you in noticing thoughts and stress triggers without reacting to them immediately.
• Sleep: lack of sleep intensifies stress – and stress disrupts sleep. Regular hours are often more effective here than the occasional long weekend.
• Social contact: time with people who do you good is among the most frequently named strategies against stress.
• Digital breaks: fixed times without your phone reduce the burden of constant availability.
• Keeping the basics in view: a balanced diet, drinking enough and regular meals are among the first things to fall by the wayside in stressful phases.

None of these techniques works equally well for everyone. If breathing exercises aren't for you, that isn't a failure – it's information. Resilience doesn't come from using as many methods as possible, but from finding the ones that fit your own life.

Conclusion

Stress is not a weakness, nor is it something to be avoided at all costs. It becomes problematic where short-term tension turns into a permanent state and the balance between demand and recovery tips over. Knowing your own warning signs, naming your main stress factors and scheduling recovery just like any other appointment can help to support your health and wellbeing in the long term.

Or, as Anika puts it: not every unchecked item on the list means you haven't done enough.

If you'd like to read up on individual nutrients and plant substances, you'll find background knowledge on our ingredient pages for magnesium and ashwagandha.

Frequently Asked Questions About Stress

When is stress considered chronic?

There is no fixed time limit. Stress is described as chronic when the tension persists over weeks or months and the body no longer gets sufficient phases of recovery. One indication is complaints that don't disappear at the weekend or on holiday either.

What is the difference between eustress and distress?

Eustress describes the kind of tension that is experienced as stimulating and can briefly improve performance, for example before an exam or an important project. Distress is the version experienced as a burden, where the demands exceed our own capacity. Whether a situation is experienced as one or the other varies from person to person.

How do I tell stress apart from burnout?

Stress is a response to a specific demand and usually subsides once that demand eases. Burnout describes a state of exhaustion that develops over a longer period and typically involves deep exhaustion, mental distance from work, and a sense of reduced effectiveness. Distinguishing between the two belongs in professional hands.

When should I see a doctor about stress?

If complaints such as sleep problems, a racing heart, gastrointestinal issues or exhaustion persist for weeks, if everyday life is noticeably affected, or if low mood and a lack of drive are added to the picture, an appointment with your GP makes sense. The same applies if you feel you can no longer get out of that state of tension.

What does resilience mean?

Resilience refers to psychological resistance – the ability to cope with strain and to recover after difficult phases. It isn't a fixed trait: it changes over the course of a lifetime and depends, among other things, on social relationships, experiences and your own coping strategies.

Sources

1. Techniker Krankenkasse. TK-Stressreport 2025. Berlin; 2025. – Population-representative survey on perceived stress, stress factors and stress-related complaints in Germany.
2. Kivimäki M, et al. Job strain as a risk factor for coronary heart disease: a collaborative meta-analysis of individual participant data. Lancet. 2012;380(9852):1491-1497. PMID: 22981903. – Meta-analysis of 13 European cohort studies on job strain and coronary heart disease.
3. Madsen IEH, et al. Job strain as a risk factor for clinical depression: systematic review and meta-analysis with additional individual participant data. Psychological Medicine. 2017;47(8):1342-1356. – Systematic review and meta-analysis on job strain and clinical depression.
4. Segerstrom SC, Miller GE. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological Bulletin. 2004;130(4):601-630. PMID: 15250815. – Meta-analysis of more than 300 studies on psychological stress and immune function.