Understanding Stress and Strategies to Cope

Understanding Stress and Its Management Strategies

In our fast-paced world, stress has become an inevitable part of daily life for many. But understanding stress, its causes, and effective ways to manage it can help promote mental wellness and reduce its potential impact.

What is Stress?

Stress is the body's natural response to a stressor, a trigger that may cause physical, emotional, or mental distress and pressure. It serves a purpose in helping the body respond to a perceived or real threat, putting it in "fight or flight" mode.

The Impact of Stress

The longer a person is exposed to a stressor, the greater the impact it will have on them. Prolonged exposure can lead to the release of adrenocorticotropic hormone (ACTH), causing the adrenal glands to release cortisol, keeping the body in a high-performance state. This can lead to physiological effects such as weight fluctuation, high blood pressure, increased risk of heart disease, sexual dysfunction, chronic muscle tension, insomnia, fertility interruptions, low sex drive, increased risk of type 2 diabetes, changes in appetite, diarrhea or constipation.

Managing Stress

Stress management is the ability to recognize stressors early and actively control them to prevent becoming overwhelmed. It involves continuous effort and practical techniques like time management and clear communication, changing one's perception of stressors, and palliative-regenerative approaches such as sports, sleep, and meditation to reduce stress reactions and build resilience.

Strategies for Stress Reduction

Developing a solid routine that promotes mental wellness can help minimize the potential stressful impact of change.
Spending 20 minutes outdoors is associated with the biggest drop in cortisol levels when compared with other stress-reducing initiatives.
Deep breathing and breathing techniques like belly breathing signal to the brain that it's time to relax.
Shutting the phone down 30 minutes before bedtime has been associated with improved quality of sleep, working memory, and positive emotions during the day.

When to Seek Professional Help

If stress is impacting one's day-to-day life, it may be time to reach out for professional help, especially if experiencing symptoms of acute stress disorder. These symptoms include feelings of emotional detachment or numbness, dissociative amnesia, derealization and depersonalization, flashbacks, hypervigilance, anxiety, and more. If these symptoms last for more than a month, a diagnosis of post-traumatic stress disorder (PTSD) is possible.

Common Stressors

Stressors can become exacerbated or subdued due to other circumstances in a person's life, and factors like a strong support network may positively impact overall mental wellness and the ability to manage stress. Examples of long-term stressors include a toxic workplace, a chronic illness, poverty, racism and discrimination, and relationship conflict.

The Holmes-Rahe Life Stress Inventory

Health professionals use tools like the Holmes-Rahe Life Stress Inventory to measure the amount of stress someone's experiencing. The most stressful life events include death of a spouse, divorce, marital separation, incarceration, death of a close family member, major injury or illness, and more.

Conclusion

Stress is a natural part of life, but it can be managed. By understanding stress, its causes, and effective ways to manage it, we can promote mental wellness and reduce its potential impact on our lives. If stress becomes overwhelming, don't hesitate to seek professional help. Remember, it's okay to ask for support.