Everyone experiences stress to some degree, as it’s unfortunately a part of everyday life. Whether you’re running late for work, your kids aren’t listening to you, or you have a sleepless night (or nights), it’s impossible to have a life without stress.
Our stress response, what we call ‘fight or flight,’ evolved from the days when our prehistoric ancestors had to avoid meeting a hungry lion on their way to hunt down their next meal. It’s our body’s way of surviving by alerting us to nearby threats.
Stress isn’t necessarily always a bad thing; it can actually help us focus and boost productivity. The sweaty palms and knots in our stomachs before a job interview, while unpleasant in the moment, can help us concentrate on the task at hand. Stress can have its benefits, but it’s when we experience chronic stress or feel like we’re out of control that stress can become an issue.
Around 34% of adults report feeling like their stress is completely overwhelming for them most days. If you can relate, firstly, know that you’re not alone. You don’t have to let stress take over your life.
In this blog, we’ll go through how to recognize stress and stress management techniques so you can stop a bad moment from becoming a bad day.
What are the common causes of stress?
Stress is an individual thing. Some people are naturally relaxed and it takes a lot to bother them. For others, smaller things can send them on a downward spiral.
It’s important to find what your sources of stress are. Typical reasons for distress in everyday life include:
- Work: 83% of workers suffer from work-related stress. With many of us spending most of our days at work, if our job conditions are difficult, it can take a toll on our mental health. Unsupportive colleagues or management and demanding workloads can all negatively impact our mood and well-being.
- Finances: Money troubles are commonly considered one of the top reasons for stress, relationship difficulties, and unhappiness. Debt, expenses piling up, and worrying about your financial future can all cause huge amounts of stress.
- Parenting: Managing busy schedules that include work, household responsibilities, and parenting duties can be a recipe for long-term stress. This strain can be even worse for single parents, low-income families, or raising a child with behavioral difficulties.
Knowing the causes of stress is a good start, but it’s important to be able to see the signs of stress in yourself.
What are the symptoms of stress?
No matter what’s causing your stress, there are a few common signs you can watch out for. When our body goes into the ‘fight or flight’ mode, it can cause a range of mental and physical symptoms like:
- High blood pressure
- Increased heart rate
- You may be paler than normal, or your skin may get flushed
- Tense muscles
- Shallow breathing
- Feeling on edge
- Difficulty concentrating
- Sweating
- Dilated pupils
- Nausea
- Forgetfulness
- Trembling
The different types of stress
The two main kinds of stress we can experience are:
- Acute stress
- Chronic stress
Acute stress: This is intense, immediate distress that can come and go suddenly. It can happen from minor situations like traffic jams, running late, arguments with loved ones, and work deadlines, and it doesn’t usually cause health complications.
Symptoms of acute stress include anxiety, irritability, mood swings, and brain fog.
Chronic stress: This is a persistent sense of feeling overwhelmed and under pressure over a long period of time. Causes of chronic stress include traumatic events, severe illness, or ongoing financial issues.
If left untreated, chronic stress can lead to serious health problems like heart disease, autoimmune disorders, diabetes, and irritable bowel syndrome.
Symptoms of chronic stress include trouble sleeping, changes in appetite leading to weight gain or loss, depression, anxiety, and social withdrawal.
Learning how to relieve stress and tension is crucial for both your mental and physical health.
3 effective stress management techniques
Regardless of what type of stress you’re facing, finding positive ways to cope can improve your health and your general quality of life.
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Practice mindfulness and meditation
The benefits of meditation can’t be overstated. A study showed that those who were assigned to an 8-week mindfulness-based stress reduction program reported significantly less stress, anxiety, and depression than the control group.
Mindfulness can help you stay in the present moment. Dwelling on the past or excessively worrying about the future can drain your energy and make you feel overwhelmed.
An easy way to get started with meditation and mindfulness is to get in touch with your senses. Take notice of what you can hear, smell, feel, and see.
Focusing on your breathing is a stress management technique that you can use at any time and in any place. Deep breathing can be paired with a body scan meditation to lower your stress level immediately. This involves concentrating on each body part individually from head to toe and noticing any sensations or emotions that may appear in the process.
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Get moving
Exercise releases endorphins that lower stress, boost mood, and improve self-esteem. This doesn’t mean you have to get to the gym multiple times a week to get these benefits if that’s not your thing.
Any movement that you enjoy will get those happy hormones going. Yoga, a walk outside, or dancing to your favorite music can all have fantastic mental and physical health benefits. Regular movement can also help you get enough sleep and improve sleep quality.
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Don’t be afraid to get help
There’s no shame in seeking help from a mental health professional, as stress affects all of us. It can feel impossible to try and manage it all by yourself, but it doesn’t have to be this way. A ‘problem shared is a problem halved,’ so the saying goes.
If you’re struggling to cope with your stress levels, or you want to talk through how you’re feeling, seeing a therapist can help. Having a compassionate and objective expert to listen can make your problems not feel so paralyzing. A therapist can give you coping skills to use so that you can recognize your symptoms of stress before they get out of control.
Take the next step towards a happier you!
Western Tidewater Community Services Board is here to help you navigate the stresses of life, no matter how big or small. We provide quality mental health resources across Suffolk, Franklin, Southampton County, and Isle of Wight County in Virginia.
We offer a range of services, including crisis support, children’s and adult services, and prevention programs. Our team of trained, understanding, experienced professionals are available 24/7 to help you through any situation.
Make an appointment today and start prioritizing your well-being and lowering your stress. You can also access our 24-hour emergency line at (757) 925-2484.