The pressures of everyday life and the realities of war: Stress Awareness Day is observed on the first Wednesday in November

Every year, on the first Wednesday in November, the world marks Stress Awareness Day (National Stress Awareness Day). Established in the UK by the International Stress Management Association (ISMA) back in the late 1990s, this day has taken on global significance. The main aim of the day is to raise public awareness of the negative impact of prolonged psychological and emotional strain on physical and mental health, as well as to teach people effective self-help techniques.

For Ukrainians, living under prolonged martial law, with constant air raid alerts, night-time attacks and everyday challenges, the issue of coping with stress has become not merely a matter of psychological well-being, but a fundamental prerequisite for maintaining good health.

What happens to the body during stress

Stress is the body’s natural defence response to an external stimulus or threat (‘fight or flight’). In moments of danger, the adrenal glands release stress hormones — adrenaline and cortisol — which mobilise all the body’s resources: the heart rate increases, blood pressure rises, and the muscles tense up.

However, it is not short-term stress that poses a risk, but chronic stress, when the body fails to return to a state of rest for a long time:

• Physical symptoms: persistent headaches, insomnia, muscle tension (particularly in the neck and shoulders), digestive problems, chronic fatigue.
• Cardiovascular risks: Persistently elevated cortisol levels increase the risk of developing hypertension, arrhythmia, atherosclerosis and heart attack.
• Immunosuppression: the immune system is suppressed, making the body more susceptible to viral and infectious diseases.
• Emotional exhaustion: irritability, apathy, anxiety, memory lapses and reduced concentration begin to appear.

Effective techniques for coping with stress

Psychologists emphasise that whilst it is impossible to completely avoid stressors in modern life, it is possible to change one’s own physiological and emotional response to them.

Experts recommend a few simple and accessible daily practices:

1. Breathing exercises: using the ‘square breathing’ technique (inhale for a count of 4 — hold for 4 — exhale for 4 — hold for 4) or a prolonged exhalation helps to quickly slow the heart rate and activate the parasympathetic nervous system.
2. Moderate physical activity: a daily walk, light exercise or swimming help to eliminate excess stress hormones and stimulate the production of endorphins.
3. Digital well-being: limiting the amount of time spent reading news feeds before bed and taking regular ‘digital detoxes’ can help reduce anxiety levels.
4. Grounding and routine: sticking to a clear daily routine, eating regularly and carrying out familiar daily rituals give you a sense of control over your own life.

Stress Awareness Day reminds us that looking after our own mental and emotional wellbeing is not a sign of weakness, but a responsible approach to ourselves and our loved ones.

This material is intended solely for general information purposes and does not constitute medical advice or a diagnosis. If you are experiencing prolonged anxiety, insomnia or panic attacks, please seek advice from your GP or a qualified psychologist.

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