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Managing Stress in a Busy Life
2023-10-16While 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.
Mental Health
Mentally Coping with Grief
2023-11-09Mentally coping with grief is not easy and experiencing loss can be emotionally challenging. It's a process that requires time, and everyone responds differently to it. Coping with changes in our lives following a loss can be difficult, and it's important to remember that grief is a universal human experience; there's no need to face it alone.
What Is Grief?
What is grief? Grief, often referred to as bereavement, is our response to loss. While many associate grief with the death of a loved one or a pet, it can also follow any significant loss, such as the loss of a job or a relationship. People also experience grief when they receive a diagnosis of an illness or other health-related issues.What Does Grief Feel Like?
The way people experience grief varies widely, it's common to feel shock, sadness, anger, fear, or anxiety. Some individuals might feel emotionally numb or have difficulty expressing their emotions. Grief is a complex and deeply personal experience. There's no one-size-fits-all approach to it. The feelings, thoughts, and reactions associated with it are unique to each person. It's not uncommon for someone to have conflicting emotions, such as feeling deeply sad about their loss while simultaneously accepting it. Everyone works through their grief at their own pace, following their own path.How Can You Deal with Grief in a Healthy Manner?
What can be done about grief and how can you handle it in a healthy way? While people express and discuss their grief in different ways, the common thread is that we all experience grief in our own time. In many cases, with the support of loved ones and a network of friends, people gradually return to their daily routines. However, for some individuals, seeking assistance from a mental health professional may be necessary. Grief can be complicated when the loss is sudden, unexpected, traumatic, or the result of a crime. Other factors, such as pre-existing mental health issues, lack of personal and social support, and complex personal relationships, can also impact how grief is processed. Grief counseling, a specialized form of therapy, may help individuals navigate these complexities. According to a study conducted by the Canadian Grief Alliance, 53% of respondents said their grief went largely unrecognized by others. However, 83% of respondents identified being asked about their loss as being helpful, which shows the importance of working through grief and feeling heard during the process.8 Recommendations on How to Cope with Grief
Here are some recommendations to help deal with grief:1. Give Yourself Time to Grieve
Allow yourself the time you need to grieve; there is no fixed grieving period. Grief can hit in various stages, which are all nonlinear. Seek out additional support through therapy or mental health treatment.2. Understand It's Okay if You're Less Engaged in Life
Recognize that your life has changed, and it's natural to feel less engaged with work and relationships for a while. Try your best and take some time off work if needed.3. Prioritize Your Physical Well-Being
Take care of yourself physically and consult a healthcare professional if your grief is impacting your health. Aim to eat three healthy meals a day, get adequate sleep, and do something active that makes you feel good.4. Explore New Interests
As the intensity of grief lessens, consider revisiting old interests and exploring new ones. Exploring new interests can provide a mental break from the pain of grief. Engaging in different pursuits can occupy your mind, giving it a rest from the constant focus on loss.5. Feel and Express Your Emotions
Embrace your emotions, whether they are sadness, anger, or any other feeling. Find constructive ways to express them, such as talking to a therapist or trusted friend or keeping a journal.6. Encourage Others to Express Their Feelings
Be honest with children and young people about the situation and encourage them to express their feelings.7. Create New Traditions
Special occasions like holidays can be especially challenging; planning ahead and creating new traditions can support the healing process.8. Take Time Before Making Major Life Decisions
Think carefully before making major life decisions; your perspective may evolve as your grief subsides. Try not to make any major shifts like moving or ending your career until you've processed the grief more.How to Support a Loved One That's Grieving
How can you support a loved one through their grief? It's common to feel uncertain about what to say or do when someone close to you is experiencing a loss, especially if you're also dealing with your own grief. However, being there for them with empathy and understanding can make a difference. Here's how to support a loved one that's grieving:- Respect their journey and their way of expressing emotions.
- Don't avoid talking about the loss; sharing thoughts, memories, and stories can be comforting.
- Encourage them to engage in social activities, even if they often decline, to show that they remain an important part of the community.
- Understand that the situation may be compounded by other stressors such as financial hardship or legal matters.
- Ask what they need and let them know you're there for support, even if they're not ready to discuss their feelings with others.
- Remember to take care of your own well-being and seek help if necessary, as supporting someone through their grief can be emotionally taxing.
How Rocky Can Help with Grief
In the event you need additional resources, such as mental health treatment, you're welcome to browse our mental health resources and treatment plans online. We have a wide variety of mental health resources you can choose from as well as medication you can get after speaking to a licensed healthcare practitioner via our service online.
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101-178 John St.
Brampton, ON
L6W 2A4
M. Rizk
+1 (416) 900-1444
Mon-Fri 6pm-8pm EST
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Rocky Health Inc. All rights reserved. Rocky Health Pharmacy Inc. & Rocky Health Clinic Inc. are subsidiaries of Rocky Health Inc.