Stress. It’s a fact of modern life, and we face more of it than ever. Work, school, family and current events are all part of the stress equation. But you can’t exactly avoid it—even in normal times—and these times feel anything but normal.
In a previous conversation, an expert from the American Heart Association helped us find healthy ways to manage stress and talked about why it’s so important to our physical and emotional health. We wanted to dive deeper into the topic as many of us are wondering how to get a better handle on the seemingly never-ending cycle of stress in the news and in our lives. We spoke with two wellness experts who shared critical tips on recognizing stress and practical ways to manage it.
The word may be part of your daily vocabulary, but what is it exactly?
“Stress is an experience. It’s a physical reaction to external events and pressures,” according to Dr. Katherine Sanchez, Associate Professor of Social Work at the University of Texas at Arlington. This pressure can also come from within, she adds. Perfectionism is a common culprit.
Stress can be necessary for survival. If you’ve ever found new energy when meeting an angry dog along your running route, you can thank the fight-or-flight instinct that keeps us out of harm’s way. Even happy events, such as a wedding or a new job, can cause a healthy amount of stress.
But when stress piles on, it can have a negative effect. “For example, you may love your job. But if you have back-to-back meetings all day every day, with no time for lunch, it starts to wear on you,” Dr. Sanchez explains.
Because some stress is inevitable, we must find ways to cope with it. Chris Calitz, National Executive Portfolio Lead for Health and Wellbeing at the American Heart Association, calls this resilience. “Resilient people can remain calm, manage their emotions, guard against burnout, and remain productive,” Chris shares. “For some people, resilience comes naturally, but the good news is that you can learn tools to make you more resilient.”
Both experts point out that unchecked stress can lead to deeper issues like depression and anxiety. They highlight that it’s important to know the signs of depression and signs of anxiety. If you’re experiencing symptoms of either, reach out to a counselor for support and treatment.
KNOW THE SIGNS
Stress is sneaky! You may notice the signs before you can even pinpoint what’s bugging you. Here are a few signals to look for, according to our experts.
- Your body. Watch out for aches—whether it’s your head, stomach or general body pain. High blood pressure is another giveaway. You may also have trouble sleeping or just feel “off.”
- Your mind and mood. Stress can leave you feeling overwhelmed, exhausted, and short-tempered. In adults, this shows up as a bad mood or anger that’s hard to control. Children, meanwhile, may seem more irritable than usual or withdraw from family and friends. “Children can respond to stress in their own lives or that of the adults in the house. Keep a close eye on them, as well as yourself,” Dr. Sanchez advises.
- Your behavior. When stress reaches a tipping point, you may resort to unhealthy behaviors—think stress-eating, skipping workouts or staying up too late. “These habits offer immediate gratification, but do not help in the long run,” notes Dr. Sanchez. “The regret only creates more stress.”
Chris emphasizes the risk of substance abuse. “Stress is a well-known risk factor in the development of addiction when people begin to rely on substances to escape stress. There are many treatment resources to help people.”
9 WAYS TO STRESS LESS
Chris and Dr. Sanchez offer several strategies for coping with everyday stress.
- Learn your triggers. “When you feel that tightness in your neck, stop and ask, ‘Why am I feeling this?’” suggests Dr. Sanchez. Maybe it happens while watching the evening news or checking email. That “aha!” moment alone can help you overcome stress.
- Stick to a schedule. And we mean really stick to it—for work, meals, exercise, bedtime and “me” time. Schedules (and their trusty counterpart, to-do lists) make you feel in control and “ensure you focus on what is important,” says Chris. This tip is good for the whole family, adds Dr. Sanchez: “Kids crave structure, even if they fight you tooth and nail.”
- Set boundaries. Natural barriers can help separate work, family time and personal time—and the stress that comes from each. If you work or study from home, clock in and out at regular hours if possible and shut the door to your workspace at the end of the day. “This will remind you that work is work and home is home, and help you be more present,” Dr. Sanchez says.
- Do what feels good. This one should be easy, right? As Dr. Sanchez puts it, “Commit to do the healthy things that also make you feel better.” That could be gardening, meditating, taking bubble baths, or listening to music. If you work or study from home, make that space relaxing with art, plants or aromatherapy.
- Eat (and drink!) well. Following a healthy, balanced diet is one of the best things you can do for your overall wellness. Chris describes this as “eating plenty of fruits and vegetables, lean meats and seafood, and whole grains, while eating less saturated fats, sodium and sugar.” Sip lots of water and watch your caffeine intake (a few cups of coffee a day is OK for most people).
- Get moving. Exercise is a go-to remedy for stress. “Every little bit helps. Even if it’s a 10-minute walk around the block, being outside is so important for your mood,” says Dr. Sanchez. The exposure to sunlight also boosts your vitamin D, Chris adds.
- Stay connected. Make time to catch up with people you care about, even a phone call or video chat can help you reconnect and relieve some stress. Use this time to vent or take your mind off what’s stressing you.
- Get enough sleep. A good night’s sleep helps your body recover from stress. “Try for at least seven hours a night, though some people may need more,” Chris recommends. For most people, this means hitting the hay earlier and cutting back on nighttime distractions, such as watching TV or scrolling on your phone in bed.
- Mind your media. Is screen time part of your routine throughout the day? It is for almost all of us. TV and social media can help you relax during stressful times, but too much screen time and stressful TV and social media can be a major contributor to stress. If you find yourself drawn to frequent news updates or stressful social media sites, Chris suggests checking a reliable news source only once or twice a day at a scheduled time.
If fear and worry continue to get in the way of your daily life, it could be more than just stress. Seek help from a mental health professional like you would for any other health problem.
Dr. Sanchez reminds us: “Managing stress is a journey. Some days will be better than others. Be kind to yourself along the way.”
For more help managing stress, explore resources from the American Heart Association.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.