De-stress for Health

Everyone feels stressed at one point or another. But what is stress? How does it impact our health? And what can we do to manage it?

What Is Stress?

Stress is our body's way of responding to any kind of demand or threat. When we perceive something as dangerous—whether there is actual danger or not— the body's defense system goes into action. This automatic response is called the "fight-or-flight" reaction or the "stress response" and involves a rapid release of hormones and chemicals like adrenaline, cortisol, and norepinephrine to prepare the body to defend itself (Larzelere & Jones, 2008). This response is the body's way of protecting us from danger. When functioning correctly, it helps us concentrate and be energized and alert. But, when it exceeds a certain level, stress stops being beneficial and can impact the health of our body and mind. 

Causes of Stress

An event or situation that triggers the stress response is called a "stressor." We usually think of stressors as being negative, such as being stuck in traffic or a draining work schedule. However, anything that puts high demands on the body or mind can be stressful.

Whether or not a situation causes you stress is mainly influenced by your perception. Something that is stressful to you may not be to someone else. For example, giving a speech in front of a crowd may make you anxious and tense, but you may have a friend who enjoys the spotlight and attention that comes with public speaking. The key is how you perceive situations and internalize them (American Psychological Association [APA], 2023).

Recognizing Our Stressors

The first step in getting our stress under control is to learn to recognize what can cause it in the first place. Some examples of common stressors include (Ames, 2023):

Life Events

• Marriage
• Divorce or relationship breakup
• Death of a loved one
• Starting school
• Losing a job or starting a new one
• Illness or injury
• Moving
• Adding a new family member
• Retirement

Finances

• Debt
• Unplanned expenses
• Taxes

Social Environment

• Conflicts with others (family members, co-workers, boss, etc.)
• Lack of a support system
• Loneliness
• Bullying / cyberbullying

Work

• Work deadlines
• Work and family balance

Physical Environment

• Discomfort due to excessive heat or cold
• Unwanted noise
• Traffic
• Natural disasters or extreme weather

The Effects of Chronic Stress

Minor or short-term stressors can certainly be difficult. But, according to the APA (2023), the real danger to our health most often comes from longer, uncontrolled, or chronic stress. Long-term, chronic stress occurs when the stress response persists for too long or when the source of stress is constant. Over time, sustained pressure on the body from ongoing stress may lead to serious chronic health issues, such as heart disease, high blood pressure, diabetes, obesity, and other illnesses, as well as mental health disorders like depression or anxiety. While it may not be possible to avoid all negative stressors, it is important to learn to manage our stress so that we can stay healthy.

Coping Responses

Everyone copes with stress differently, and some coping strategies can do more harm than good. Many coping responses provide temporary relief but, in the end, only make stress worse. These are referred to as negative coping responses. Some examples include excessive food intake, yelling or fighting, excessive video gaming, consuming too much alcohol, smoking, and negatively using drugs. On the other hand, positive coping responses provide longer-lasting relief and can help manage stress rather than momentarily covering it up.

Helpful Strategies for Managing Stress

Knowing and trying to avoid the stressors in our lives can be very helpful in combatting the negative effects of stress. But sometimes that’s not enough. According to both the APA (2023) and the American Academy of Family Physicians (n.d.), we can significantly reduce the impact of harmful stress by finding one or more positive coping strategies that work for us. Here are some of their suggestions:

Awareness — Learn to recognize your own body’s response to stress. It can be different for everyone. Some common signs are trouble sleeping, having low or no energy, or being irritable or angry.

Learn to Say "No" — Over commitment is a common cause of unnecessary pressure and strain. If your stress comes from taking on too much at home or work, it is time to set some boundaries. Learning to say "no" is a powerful skill that will allow more time and energy for the people and activities that are truly important in your life.

Express Your Feelings — Keeping your emotions bottled up inside can increase your stress level. Learn to express your feelings in a healthy way.

Get Organized — Sometimes we can feel overwhelmed because it feels like there is just too much to do. Try creating a “to-do” list. This can help keep track of your tasks and prioritize what needs to be completed and when. By writing down our to-dos and checking them off when they are completed, not only can we see a concrete list of everything, but we get a sense of completion and accomplishment when we check off an item.

Stress Relievers — Take care of yourself. Find out what stress relief techniques work for you. Is it stretching or listening to calming music? Or maybe talking things out with a trusted friend, family member, or mental health professional? Simply learning and using a relaxation technique such as deep breathing may help. Learn what works for you and do it.

Physical Activity — When you exercise, the brain releases chemicals to boost your mood. Setting time aside each day to do physical activity can help improve your mood and reduce stress.

Healthy Diet — Choosing healthful foods can help make your body and mind feel better. Focus on eating more plant-based foods such as vegetables, fruits, whole grains, beans, and nuts. Round out your meals with foods like fat-free or low-fat dairy, fish, eggs, or lean meats and poultry. Limit foods high in added sugars, sodium, and saturated fat.

Have Fun and Do Something You Enjoy — Treat yourself! Make time to do activities you like, such as watching a movie, participating in a hobby, or spending time with friends and family.

Embrace a Positive Mindset — This is a simple concept, but sometimes it’s difficult to practice. If you can frame challenges in a positive light, you might be more likely to overcome them successfully. For example, rather than thinking, "Why does everything always go wrong?" change this thought to, "I know I can find a way to get through this." You can't always control a situation, but you can control how you respond to it.

Get a Good Night's Sleep — Being well rested will almost always help us deal with things in a more objective and positive way. Aim for seven to nine hours of sleep each night.

Recognize When You Need More Help. Seek Professional Help When You’re Overwhelmed or When You Feel You Can't Cope — In addition to local resources that may be available to you, if you feel (or someone you know feels) overwhelmed or hopeless, you can reach out to the National Suicide and Crisis Lifeline by calling or texting 988 or by chatting at 988lifeline.org (National Institute of Mental Health [NIMH], n.d.). This resource is available 24 hours a day, seven days a week.  

References

American Academy of Family Physicians. (n.d.). Manage your stress.

American Psychological Association. (2023). 11 healthy ways to handle life’s stressors.

Ames, H. (2023, December). Understanding different types of stressors. Medical News Today.

Larzelere, M. M., & Jones, N. G. (2008). Stress and health. Primary Care: Clinics in Office Practice, 35(4), 839–856. 

National Institute of Mental Health. (n.d.). I’m so stressed out! Fact Sheet. U.S. Department of Health and Human Services, National Institutes of Health.