Stress. It’s something all of us experience to varying degrees at one time or another. And while low levels of stress are normal, persistent and/or high levels of stress can impact both our physical and mental health.
Definition: In the simplest terms, stress is “physical, mental, or emotional strain or tension.” Stressors are the things in our life that cause stress. Common stressors include financial strain, family problems, work/school responsibilities, battling illness, and dealing with loss or death.
Effects: Possible physical effects of stress include physical pain (i.e. headache, muscle cramps), GI upset, increased blood pressure, chest pain, weakened immune system, nervous habits (nail biting, pacing, nervous twitches), decreased sex drive, and even certain types of cancers. Emotionally, you may experience irritability, anxiety, depression, difficulty concentrating, lack of sleep. Additionally, stress may also lead to behavioral changes such as increased or decreased appetite, increased drug/alcohol use, frequent crying, and social withdrawal.
Coping: Studies have shown that it is not the stress itself that leads to declines in health, but rather it is our response to stress. A persistently negative or unhealthy response to stress will ultimately lead to a negative effects on your health. Positive ways to management your stress include:
- Exercise – regular exercise helps to improve both our physical and mental health. Strive for 150 minutes each week.
- Assertiveness – learn to say “no” when people try to put too much on you. Additionally, begin to practice establishing boundaries with people who contribute to your stress.
- Diet – improving your diet can help to improve your mood. Try to increase your intake of fruits & vegetables, high-quality protein, and healthy fats (i.e. omega-3-fatty acids).
- Time – learn to set aside time for yourself each day, even if only for a few minutes. Use that time to relax, do one of your hobbies, listen to your favorite song, or treat yourself with your favorite snack.
- Breathing – practicing deep breathing helps you to relax and also slows your heart rate.
- Rest – try to get some quality sleep.
- Socialize – talk to close friends and family about what you’re going through. If you don’t feel comfortable talking to any of them, consider seeking out a therapist or spiritual adviser.
- Relax – find a relaxation technique that you enjoy. Options include listening to music, reading a book, taking a hike or walk on the beach, massage therapy, reflexology, and aromatherapy.
- Medication – if you’ve tried all of the tools above, and are still having difficulty, your doctor may try a medication if (s)he suspects an underlying disease such as depression or anxiety.
Remember, before you can be any good to anyone else, you must first be good to yourself. Identify your stressors, and then do what you can to eliminate them. Take time for yourself to relax and don’t hesitate to ask for help if you need it.
