We all deal with some form of stress in our daily lives. Stress is a physiological response that can come from fear and uncertainty in many other aspects of our lives: relationships, the state of the world, or the everyday pressures of life. Stress is a feeling of emotional or physical tension that usually occurs when we face moments of change or situations in which we feel threatened. It can come from any event or thought that makes you feel frustrated, angry, or scared. If you are experiencing stress daily, this article may help you find some ways to help you cope.
What is Stress?
According to the Anxiety & Depression Association of America in the United States, stress continues to be one of the world's most common mental conditions, affecting about 1 out of every 5 Americans. Believe it or not, stress is a normal human reaction that happens to everyone. In fact, physiologically our bodies are designed to experience stress and react to it. When you experience changes or challenges—stressors—your body produces physical and mental responses. Stress can help us adjust to new situations, keep us alert to potential danger, or can even help our bodies work hard or stay awake longer (think of those late nights in high school studying for that algebra exam). But stress can become a larger problem when stressors continue for long periods of time without relief. Long-term stressors can start to affect the body in several ways.
How does stress affect the body?
Prolonged stress can have a large impact on our bodies. But to understand the long-term effects you’ll need to know what happens to us when we feel stress. Our autonomic nervous systems control our heart rates, breathing, vision, and several other functions. When we experience a stressor, that system responds with what is commonly known as the “fight-or-flight” response to face the situation properly. But when we experience chronic stress, a continuous response to stressors can wear down the mind and body.
Symptoms of Prolonged Stress
Anxiety
Depression
Panic attacks
Sadness
Irritability
Aches, pains, and muscle tension
Racing heart rate
Exhaustion
Difficulty sleeping
Headaches
Dizziness and shaking
Elevated blood pressure
What are some ways to manage stress?
Here are 7 tips to help you manage your stress:
1. Try a relaxation activity: the next time you are overloaded at work or find yourself doom scrolling your social media feed break out your yoga mat and do some restorative poses. (I highly recommend Yoga With Adriene! Here’s a restorative playlist to get you started). If yoga isn’t your thing try tai chi, breathing exercises, or meditation!
2. Self-care, self-care, self-care: taking care of your body is vital not only to your physical and emotional wellbeing, but it can really make a difference when dealing with stress! Eating right, exercising, and focusing on getting enough sleep can really make a difference.
3. Practice gratitude: I know this one may sound a little cheesy, but it really can work wonders when you are stressed out. Try this—get out a sheet of paper or your favorite notebook and a pen. Now think of all the things you are grateful for like my home, soft blankets, warm socks, a hot cup of cocoa or tea, etc. I bet you’ll find that there are a lot of things you are grateful for that you didn’t realize until you wrote this list. Being in tune with what makes us grateful can improve our outlook and bring us back to our center.
4. Stay connected with people you love: I know that things have changed considerably since Covid-19 but staying connected is more important than ever before. It may not be possible to see everyone you love in person but sometimes a simple phone call or text conversation can really make a difference in our lives. Reach out to someone you’ve been meaning to for a while and chat about something positive.
5. Take a media time out: This one is important! Stepping back from your computer or putting your phone on silent and shoving it into a drawer is a great way to clear your head. In fact, here’s a pro-tip: don’t use your phone or hop onto your PC for one hour after you’ve woken up in the morning. Take that time to connect with your partner, think about your day, or even write a gratitude list (see number 3). If you can’t manage a morning time-out, try the same routine but 1 hour after you get home from work. Work from home? Go for a thirty-minute walk and then meditate when you come home.
6. Get enough sleep: I know I mentioned that in my self-care tip, but I really can’t stress (no pun intended) getting enough sleep to combat your stress. Sleep is critical for the mind and the body to recuperate from the day, boost your immune system, strengthen your heart, and improve your memory. Being sleep deprived weakens your immunity, changes your mood, and can even lead to an increased risk for heart disease. Seriously though, catch some more ZZZs.
7. Talk to someone: Talk to trusted friends and family when you are feeling overwhelmed. It’s always important to have a support network! Therapy can be incredibly useful in finding stress relief. You can work with a therapist to create a plan that is tailored specifically to you and your lifestyle. Working with a therapist can help you change negative thought patterns that develop because of prolonged stress.
Next time you’re feeling burned-out or worn down because of stress try one of the tips mentioned above. And if you’re still having difficulty dealing with daily or chronic stress, drop me a line! I can help.
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