Imagine this: you are expecting an urgent e-mail that you need to respond to very quickly, your colleague is stressed out. The moment you see the notification pop up you are called into an unexpected but important meeting.

Are you feeling it already? Your heart rate rises, your body tightens. You start breathing faster and pull away white.

But luckily, the meeting turned out to be a short consultation so you can respond to the e-mail in time. Your heart rate drops again and your body relaxes. Slowly you can function normally again.

Acute stress

Have you ever wondered what happens at such a moment of acute stress? What symptoms of stress are noticeable in your body?

In a stressful situation, an alarm signal is sent to the hypothalamus in your brain. This part of your brain communicates with the rest of your body through the autonomic nervous system. The autonomic nervous system regulates all the unconscious processes in your body such as breathing, heart rate, blood pressure, digestion and metabolism.

The autonomic nervous system in turn consists of the sympathetic nervous system (your body's accelerator pedal) and the parasympathetic nervous system (your body's brake pedal).

The sympathetic nervous system (the gas pedal)

In a situation of acute stress, the gas pedal is activated: this is also known as the ''fight or flight'' mode. This sets in motion various bodily processes that enable you to either fight the danger confront (fight) or escape (flight):

• Your blood pressure and heart rate rise and your muscles tighten, to be physically ready for what is to come.
• Your alveoli widen and your breathing speeds up so your brain gets enough oxygen to act with focus.
• Blood flows to your muscles, your heart and your brain (and less to your other organs and, for example, your face - you turn white).
• ''Subordinate'' processes such as digestion and reproduction are slowed down or even paused so you don't waste energy on this.
• You begin to sweat because your body is getting ready to dissipate the heat associated with the physical exertion that may be taking place.

During this process, adrenaline and cortisol are produced in your adrenal glands. Adrenaline is released almost immediately and allows your blood pressure and heart rate to rise. Cortisol is released somewhat more slowly and allows your blood sugar levels to rise and your metabolism to speed up. This gives you an energy boost that you desperately need in situations of acute stress.

The parasympathetic nervous system (the brake pedal)

When the stressful situation is over, it becomes brake pedal activated: also known as the ''rest and digest'' mode. The parasympathetic nervous system engages your body's restorative functions and brings you to a state of calm: your heart rate, blood pressure and breathing rate drop again, your muscles relax, your immune system works optimally again and your digestion is stimulated.

The cortisol produced is transported to your brain and attaches there to the hippocampus. Thus, as it were, the natural brake of the stress system is applied.

When there is sufficient rest, a new substance is produced in your adrenal glands: DHEA (dehydroepiandrosterone). DHEA is one of the recovery hormones that decrease tension and fatigue after a moment of stress. This hormone can only be produced if your body is sufficiently rested and not short of energy.

This succession of events is also called the ''stress response.'' Recognizing the stress response and becoming aware of the symptoms of stress can help you change your mindset toward stress.

Can you actively try to experience all of these events and sensations in the next stressful situation?

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