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Stress can be debilitating, especially if we are unable to utilize coping skills to deal with it. Since 1992, April has been recognized as Stress Awareness Month to bring attention to the negative impacts of stress on physical, mental, and emotional well-being. Stress management is an essential component to a healthy lifestyle and can reduce the impact of stress-related conditions.
This month and every month of the year, it is important to understand what stress is within our bodies, the impacts of chronic stress, and coping strategies that you can utilize to deal with these situations and build resilience.
What Is Stress and What Does it Mean?
The American Institute of Stress (AIS) defines stress as a “reaction to a situation where a person feels anxious or threatened.” It is a natural human response to a challenging or threatening situation in our lives. While a little bit of stress can help us perform our daily tasks efficiently, too much stress or stress that accumulates over time can cause physical and mental health problems.
Common reactions and signs to stress include:
Emotional Symptoms
Becoming easily agitated, frustrated, and moody
Feeling overwhelmed or like you are losing control
Difficulty relaxing and quieting your mind
Feelings of low self-esteem, worthlessness, and depression
Physical Symptoms
Low energy
Headaches
Upset stomach, including diarrhea, constipation, and nausea
Aches, pains, and tense muscles
Chest pain and rapid heartbeat
Insomnia
Frequent colds and infections
Loss of sexual desire and/or ability
Nervousness and shaking, ringing in the ears, and cold or sweaty hands and feet
Dry mouth and a hard time swallowing
Clenched jaw and grinding teeth
Cognitive Symptoms
Constant worrying
Racing thoughts
Forgetfulness and disorganization
Inability to focus
Poor judgment
Being pessimistic
Behavioral Symptoms
Avoiding others
Changes in appetite
Procrastinating and avoiding responsibilities
Increased use of alcohol, drugs, or cigarettes
Having more nervous behaviors, such as nail biting, fidgeting, foot tapping, or pacing
The Impacts of Chronic Stress
When we feel stress, the body is attempting to help us “gear up” for the stressful situation. This built-in stress response is not meant to last forever, but for some people, it is difficult not to feel high levels of stress most times. Chronic stress occurs when a person has a continued activation of their fight-or-flight, which causes a constant flow of stress hormones called adrenaline and cortisol.
According to the Mayo Clinic, the accumulation of these stress hormones overtime can wreak havoc on one’s body by disrupting the body’s natural processes. This can lead to an increased risk of:
Anxiety and depression
Digestive problems
Heart disease, heart attack, high blood pressure and stroke
Sleep problems
Weight loss or weight gain
Eating disorders
Problems with memory and focus
Skin and hair problems
Menstrual problems
Coping Strategies to Build Resilience
Stress is a natural part of life, but what matters most is how we handle it. Resilience is a quality that allows you to harness your inner strength and bounce back from stressful situations, setbacks, or challenges. While resilience won’t make your problems go away overnight, it can help you find ways to enjoy life, look at the positive side, and be able to recognize your feelings so you can more quickly return to a state of being calm and peaceful.
Some ways that you can take care of yourself and reduce your levels of stress on a daily basis include:
Practice mindfulness.
Do deep breathing exercises.
Take breaks from news stories.
Get regular exercise.
Eat nourishing foods.
Get outside.
Get enough sleep.
Go for a walk outside.
Limit alcohol and substance intake
Continue with regular health appointments, tests, screenings, and vaccinations.
Take time to unwind.
Connect with others.
Seek mental health support if you need.
If you suffer from chronic stress and cannot change the situation that is causing it, it is important to be flexible and change your approach to stress management. Some reminders when it comes to chronic stress include:
Recognize when you do and don’t have control over.
Take control of your reactions and focus your mind on something that will make you feel calm and in control.
Develop a lifestyle of healthy living, wellness, and personal growth.
Set small, realistic goals for yourself to help you reach this lifestyle.
At SEWI, our mission is to help all individuals, organizations, and communities build resilience and mental wellness. We provide direct youth services as well as staff training and development on topics that cover a wide range of social-emotional learning topics. To learn more about our work or to bring SEWI staff training to your organization, you can reach out to us directly at (424)-625-295 or by filling out our online contact page.
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