While everyone experiences stress from time to time, too much stress, also known as chronic stress, can have negative consequences on your overall health and wellbeing. According to the World Health Organization, a little bit of stress is good and can actually help you perform daily activities. Too much stress though can cause physical and mental health problems. Learning how to cope with stress can help you feel less overwhelmed and support your mental and physical well-being.
Today we go over what stress is, how to manage stress effectively, and what to do if you need additional support.
Understanding Stress: What Is It?
Stress is a common term in our daily conversations, yet its definition may elude many. Stress, in essence, results from your reactions to both positive and negative life events. In fact, stress is a natural response that keeps you alert and ready to act when confronted with challenges. However, understanding and managing stress is essential for maintaining your overall well-being.
Types of Stress
Stress can be acute, episodic acute, or chronic.
Acute stress is stress that doesn’t last too long and goes away fairly quickly. A good example of this would be getting stressed out while driving in traffic. Everyone experiences this from time to time.
Episodic acute stress happens when you experience acute stress regularly.
Chronic stress is long-term stress that affects you for an extended amount of time. It’s crucial to monitor chronic stress as it can cause health issues.
Defining Stress
Stress is the body’s response to either a real or perceived threat. This response primes you for action, typically to escape from danger. However, in the modern world, most stressors are not life-threatening situations you can flee from or fight. They are often the challenges and problems you must navigate.
Some stress can be beneficial, serving as a motivating force that sharpens your focus and problem-solving skills. In such instances, stress is manageable and even productive. On the other hand, when stress becomes overwhelming, it can paralyze you, making it feel impossible to address the underlying issues. Some individuals may even avoid confronting the problem altogether, which can exacerbate both the problem and the stress.
Physical Symptoms of Stress
Physical symptoms of stress, such as sweating, an elevated heart rate, or muscle tension, are common during highly stressful moments.
Over time, stress can take a toll on your physical health, leading to issues like sleep disturbances and headaches. Additionally, it weakens the immune system, making you more susceptible to illness.
Common Stressors
It’s crucial to understand that stress is a reaction to a situation, not an inherent aspect of that situation. We typically experience stress when we believe the demands of a situation surpass our capacity to manage it. Common stressors include major life changes such as:
- Deal with a chronic illness
- Starting a new job
- Becoming a parent
- Navigating relationship challenges
Managing Stress: Taking Control
While there isn’t a one-size-fits-all solution for managing stress, the following steps are commonly effective for treating stress:
1. Identify the Problem
Pinpoint the root cause of your stress. It might be related to your school, work, relationships, or financial concerns. Sometimes, surface issues mask deeper problems, and addressing the underlying issue is essential.
2. Solve Problems as They Arise
Evaluate potential solutions and outcomes. Determine if taking action is better than doing nothing. Sometimes, solving a problem means doing your best, even if it’s not perfect, or seeking assistance. Break down solutions into manageable steps to regain a sense of control.
3. Talk to a Professional for Additional Support
Sharing your stress with loved ones can provide emotional relief and lead to valuable insights and support. If needed, consult a professional, such as a counselor or therapist, who can offer additional assistance.
4. Adopt Helpful Thinking Strategies
Recognize how your thoughts influence your responses to situations. Negative or unrealistic thoughts can amplify problems, making them seem more significant than they are.
5. Adapt Management Techniques
Explore resources such as books, websites, and courses that offer stress management techniques.
6. Stay Active
Engaging in physical activities, whether it’s a new sport or regular walks, can significantly reduce stress and enhance your mood. According to Harvard Health, you should aim to move your body once a week. That means 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. Aim to walk at least two miles a day, or do the equivalent amount of another activity.
Can You Prevent Stress?
Stress is an inherent part of the human experience, and complete elimination is impossible. The objective of stress management is to develop resilience and adaptability to bounce back from challenges. Managing stress empowers you to navigate life’s difficulties with confidence.
If you need additional support managing stress and your mental health, get in touch with us at Rocky. We can set you up with a licensed healthcare practitioner to provide you with resources and medication if needed.
