National Stress Awareness Month: Why It’s Important and How to Destress
Experiencing sticker shock when you go to the grocery store? Questioning whether or not you can renew your lease? Debating whether you can afford to go on your annual beach vacation? If you're having any of these kinds of thoughts, you're not alone.
When it's cheaper to buy a live chicken than to buy eggs, life might be a little stressful. As inflation grows, so do our stress levels. We tend to wonder if the cost of living will ever return to "normal," or even if just living will be the same. And when we constantly stress about whether or not we can make ends meet, our physical and mental health suffer.
This month is National Stress Awareness Month, and it's a time to acknowledge the stress in our lives, how it affects us, and how we can improve our relationship with stress.
Good Stress vs. Bad Stress
When we think of stress, we often think of it as a bad response. We associate it as an effect of being overburdened, in a rush, in poor health, or a multitude of other "bad" things. In reality, stress can be both "good" and "bad."
Put simply, stress is a survival mechanism that enables us to physically or mentally respond to an external trigger. Good stress, also known as eustress, is the type of stress that motivates us to take action and achieve our goals. For example, the stress of a looming deadline can motivate us to work harder and more efficiently to meet the deadline. Good stress passes after we have accomplished whatever actions we needed to take.
Bad stress, on the other hand, is the type of stress that can have a negative impact on physical and mental health. Bad stress, also known as distress, can be caused by a variety of factors, such as job loss, relationship problems, and health issues. When people experience distress, they may feel overwhelmed, anxious, or depressed. Bad stress can linger and be debilitating.
The Effects of Stress on Physical and Mental Health
Why do we stress about bad stress?
Chronic stress can have a negative impact on our physical and mental health. When we experience chronic stress, our body's natural stress response is activated for an extended period of time. In other words, we're put in a perpetual sense of "fight or flight," which can lead to a host of physical and mental health problems.
Physical health problems include:
Not sure if your worry is just worry?
High blood pressure
Heart disease
Digestive problems
Headaches
Muscle tension and pain
Mental health problems include:
Anxiety
Depression
Post-traumatic stress disorder (PTSD)
Substance abuse
If we experience extended amounts of time stressed out, our bodies, minds, and relationships suffer. Fortunately, there are multiple ways we can counter stress.
How to Manage Stress
When it's not motivating us to make beneficial actions or changes, there's simply no reason to continue stressing. While it can be difficult to stop stress in its tracks, there are a variety of strategies that we can use to manage it. These strategies can be broken down into three categories: lifestyle changes, relaxation techniques, and professional support.
Lifestyle changes that can help to manage stress include:
Eating food that nurtures us
When we eat a balanced diet, we support our immune system and help our body repair damaged cells. It also gives us the energy we need to cope with everyday life stresses.
Getting regular exercise
Physical activity helps lower blood pressure and stress hormone levels. Whether you ride your bike, jog, or walk, getting active and outside for just 10 minutes a day can help lower those levels.
Plenty of sleep
When we're stressed out, it can be hard to fall or stay asleep. Try avoiding bright lights or screens for at least 30 minutes before bed and create a routine or ritual that you can practice each night. This can "remind" your brain that it’s time to slow down and help you aim for those 7-9 hours of sleep.
Maintaining a good work/life balance
It might seem impossible now, but even small steps towards bringing a little more balance in your life can work wonders for your stress levels. Take time for yourself in the evening to read, if that's what you enjoy. Make a commitment to schedule get-togethers with friends and family. Even taking 15 minutes to go get a coffee can give you the break you deserve.
Relaxation techniques that can help to manage stress include:
Meditation
Do you find your heartbeat beating erratically or holding your breath when stressed? Meditation can help us take slow, deep, even breaths and slow our racing thoughts.
Yoga
If you struggle to calm your mind during meditation, try yoga or tai chi. The added movement may help you focus on your body instead of your worries, while still giving you the benefit of focused breath work.
Journaling
Five minutes of writing a day can help bring us perspective. Write about what you are grateful for, what brought you joy that day, and/or what can make tomorrow even better.
Lastly, but perhaps most importantly if you find yourself continuing to struggle after trying these methods, find support from a mental health professional. This can include therapy, medication, or a combination of both.
Therapy for Stress in Charlotte, NC
National Stress Awareness Month helps us take a moment to recognize the devastating effects stress can have on our lives. In the midst of tremendous inflation, economic instability, and the rising cost of living, it's difficult sometimes to keep our heads above water and not stress. I'm here to reassure you that you are not alone and that if you feel you need a helping hand, I'm here for you. I specialize in stress and anxiety therapy, helping adults throughout North Carolina learn powerful coping strategies to manage their overwhelming anxiety and stress.
Sometime this month, take a few minutes to assess your stress levels. Is your stress motivating you to make steps forward, or is it stopping you from living your ideal life? My door is always open--reach out to learn more about how I can support you.
Take care,
Cheryl D. Perry MA LCMHCA NCC
I would like to be clear that this blog post is not intended to substitute for professional counseling. If you are in need of support, please consider speaking to a professional counselor.
