The Effects of Stress on our Mental Health, and What we can do About it.
Stress is something that we all have in common. Unless you are some sort of superhuman, you’ve probably experienced a good deal of stress in your life at some point or another. Stress itself is not an illness, in fact, it can even be a good thing. However, stress that is consistent or “chronic stress,” can take a toll on our mental health and lead to things like anxiety, depression, and post-traumatic stress disorder (PTSD).
Stress can be caused by a wide variety of factors including work, relationships, money, health, trauma, and events happening in the world around us. According to the American Psychological Association, Americans report various current events in the news as significant sources of stress, including health care, mass shootings, and the upcoming election. And let’s not forget the elephant in the room, COVID-19, which has been a huge source of stress for people around the world.
The fact is, that stress can manifest from hundreds of different sources, and can be experienced in many different ways and at different intensity levels depending on a person’s unique history, personality, and circumstance.
STRESS AND MENTAL HEALTH
Experts are still uncovering the intricate details surrounding the connection between stress and mental health. However, what we do know, is that when we encounter a stressor, our nervous system alerts our bodies which then produces stress hormones including adrenaline, noradrenaline, and cortisol. These hormones create a physical response to the presence of danger, called the “stress response” also known as “fight or flight”.
These chemical reactions happen within seconds of the brain sensing a threat and prepare our bodies to respond. Once the threat is gone, the body returns to normal functioning levels, usually within 20 to 60 minutes.
However, continued strain on the body due to stress can cause serious health problems such as heart disease, high blood pressure, insomnia, issues with the digestive system, and more. It can also take a toll on our mental health, and in some cases lead to anxiety and depression.
WHEN YOU ARE MOST SUSCEPTIBLE TO STRESS
When we pay more attention to the situations and conditions that cause us stress, it can help us to be more prepared and have a plan for when stress manifests. Because each person is different, it’s important to know yourself and pay attention to the situations and environments that cause you to feel stress.
Knowing when you are most vulnerable to stress is the first way to start to control your response to it. You are most vulnerable to stress when you are:
Not getting enough sleep
Experiencing a major life change or event
Not getting enough nutrients
Experiencing poor physical health
Not surrounded by a support network
The good news is that we are not defenseless against stress in our lives. There are things we can do to prepare our bodies and our minds to help manage or reduce stress and our negative response to it.
WAYS TO MANAGE OR REDUCE STRESS
EXERCISE
Spending just 30 minutes a day exercising can boost your mood and improve your overall health. Exercise does not have to be a grueling 90-minute cardio workout or result in a chiseled six-pack. Simply walking for 30 minutes a day, is proven to relieve tension and boost your physical energy by releasing endorphins, which helps reduce stress.
EATING RIGHT
Eating a healthy, well-balanced diet not only protects you from common health risks like heart disease and diabetes, but it’s also proven to lower stress levels. By fueling your body with the nutrients it needs, and avoiding too much of what it doesn’t, you are setting yourself up for stronger physical and emotional wellness.
MINDFULNESS
Mindfulness can help to combat stress before it starts. By incorporating mindful practices into your everyday life, you can become more aware of your thoughts. Understanding your thought patterns can give you a bigger perspective when you feel stress coming on, and eventually stop your stress response from being triggered in the first place.
MAKE TIME FOR THINGS YOU ENJOY
This is often the thing that we throw out first when we have a lot on our plate or are feeling overwhelmed or stressed. But taking the time to do things that you enjoy can do wonders for reducing stress and refocusing your mind and energy on positive things.
AVOID ALCOHOL AND DRUGS
One of the biggest misconceptions about stress is that you can control it with alcohol or drugs. While it may seem like a drink at the end of a stressful day is helpful for relieving built-up tension, the truth is, that when mishandled, these substances actually make your stress levels worse. If you struggle with alcohol or drugs, speak to someone you trust about getting help.
MAKE A LIST OF PRIORITIES
It can seem like our to-do lists and daily tasks are never-ending. This can also be a source of great stress for many people who feel like they need to have it all together. Creating a list of priorities can help reduce stress by allowing you to focus on completing the things that truly matter. Whatever you don’t get to on your list can wait for another day.
TALK TO SOMEONE
If you feel like your stress is taking over your life or making it difficult to find joy in your day-to-day, speak to someone you trust. This could be a friend, a family member, or a counselor, but speaking to someone about your struggle will help you feel less alone and allow you to process your feelings with someone who won’t judge you.
Stress affects all of us in different ways. However, if you feel overwhelmed by stress on a consistent basis, it may be helpful to speak to a professional. A good place to start is talking to your doctor or therapist.
There is no shame in asking for help in coping with stress. It does not make you weak or a failure. In fact, by seeking additional help or guidance, you are demonstrating great strength in making your needs a priority. By finding the help you need, you may even be helping others to do the same without even knowing it.
To learn more about Brave Grand Rapids, or to speak with one of our licensed therapists, click the link below.
