Stress: Effects on Your Personal Life, Mental Wellbeing, and Physical Health
Stress tends to seep into every aspect of our lives. When it is present, our day-to-day life can begin to feel increasingly overwhelming. It can take a toll on our relationships, mental health, and even our physical well-being.
At times, it may feel like you have no other choice but to endure the stress and brush it off as best as you can. You may want to push it down and ignore the problem, hoping it will just go away on its own. Other times, this stress may consume every waking moment and completely take over your thoughts. Making it hard to do anything else. Either way, addressing the stress and figuring out a healthy way to manage it is key to protecting your mental and physical health.
The American Psychological Association's most recent study, “Stress in America™ 2021”, highlights some of the stressors that Americans face. A survey was conducted online within the United States on behalf of the American Psychological Association among 3,035 adults age 18+ who reside in the U.S. The number one stressor in America was work. Second place was money/financial stress. And third place was economic stress.
Identifying What Triggers Your Stress
The feelings and moods that arise while under stress of any form, can start to feel suffocating. Identifying what your stressors are is the first step. There will be times when we cannot control the stress that enters and exits our lives. We can control how we acknowledge it and most importantly how we work through it.
Understanding where your stress is coming from can help you learn how to manage it. Some stressors may be easier to identify than others. For example, stress from work, relationships, or money are usually more recognizable. But you may be experiencing smaller occurrences that contribute to your daily stress level. Such as a long list of errands that need to be done, commuting in traffic, and other daily hassles that pop up.
After you have identified some of these triggers, you can start to think about some strategies and coping skills to deal with them. Think about your day-to-day routine. There may be things you can do to minimize some of the daily stressors. For example, if you know your mornings can be chaotic and rushed, take some time the night before to prepare what you can. Get your lunch ready, bag packed, and if possible, your outfit laid out to ensure a smooth morning. You can go to bed feeling prepared and ready to take on the next day. Small things like that can help with your stress levels.
Let’s say you’ve been having a difficult time falling asleep because of the stress. Your mind is racing before bed, and you can only think about dealing with the stress again tomorrow. It may take some trial and error, but adjusting your nightly routine could help control some of the stress and worry.
Try cutting out TV/Electronic Devices before you are getting ready to go to sleep. The National Sleep Foundation recommends shutting off these electronic devices at least thirty minutes before bed. Great ways to unwind before bed are reading, meditation, or even listening to relaxing music. Calming your mind and getting a good night’s rest is key.
Work or other high demand circumstances may only allow you to change your reaction. Finding ways to cope and deal with things in a healthy way will allow you to navigate through those stressors. In those moments of high stress, notice how your body is reacting. Remove yourself from the situation (when possible) and try your best to focus inwards and calm yourself down. There are numerous apps available that offer guided meditations, breathing exercises, and even inspirational speeches to help you feel more grounded in those situations.
Simple and Effective Ways to Care For Your Health
As stress increases in your life, so do the health risks that are associated with it. Warning signs of stress can include sleep disturbances, short temper, over/under eating, fatigue, anxiety/irritability, and difficulty concentrating. All of these can have a ripple effect on your health. Stress can ultimately cause damage to all systems in your body.
The good news is you have the power to take control of this stress and prioritize your health. Eating properly gives your body the energy and fuel it needs for the day which allows you to think more clearly. Staying hydrated is extremely important as well. Bring a water bottle with you and challenge yourself to drink throughout the day. It’s also a great way to take a short mental break and focus only on fueling your body and mind.
Exercising and staying active is another important aspect of your health. Exercise has been proven to increase endorphin levels and decrease stress. Working out, going for a run/walk, or yoga can help you release some of that anger or frustration and leave you feeling much more relaxed. No need to run a marathon if that’s not your thing! Do what works best for you and take things at your own pace.
Try Your Best to Avoid Unnecessary Stress When Possible
In addition to some of the daily stressors mentioned earlier, there are other things you may be able to take immediate control of. If someone in particular is causing you stress or anxiety, it may be best to separate yourself from them. Having that negative energy in your life may be causing unnecessary stress.
Knowing your limits and setting boundaries are two great ways to protect your peace and well-being. Don’t push yourself to the limit. If you are not feeling up to an activity or outing, and you really want to take that time for yourself, it is okay to say no. Once you start setting those healthy boundaries it will become easier to learn what you can and cannot handle.
Limit your intake of social media, news, etc. In this day and age the news can be extremely overwhelming. We live in a world where information is constantly being thrown at us through our phones, TVs, and countless other devices. Being informed and aware of what is going on is important but unplugging and disconnecting is also vital to our mental health. Take some time daily to walk away from your phone, turn off the TV, etc. Use this time to connect with family members, friends, cook a meal, take a walk, read a book, or simply relax.
Don’t Be Afraid to Ask For Help When You Need It
To put it frankly, stress stinks! It can feel extremely tough and overwhelming. But know you are not alone. Everyone’s reaction to stress is different and so are the ways we cope. Not every stress management technique will work for you and that’s OK.
There are countless resources available and ready to be utilized. Continuing to pay attention to your body and mind, maintaining a healthy lifestyle, and most importantly reaching out when you need help will be your best assets in combating stress.
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Written by: Sarah Mosberg, Administrative Assistant
Photo Credit: Anna Shvets, destiawan nur agustra, Ketut Subiyanto, Charlotte May, Thirdman, and Anna Nekrashevich from Pexels
Date of Download: 4/4/2022
References
Job stress health effects. (n.d.). University of massachusetts lowell. Retrieved March 4, 2022, from https://www.uml.edu/Research/CPH-NEW/Worker/stress-at-work/health-effects.aspx
Stress in america. (2022, January). American psychological association. Retrieved March 4, 2022, from https://www.apa.org/news/press/releases/stress
Suni, E. (2021, March 10). How much sleep do we really need? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
