Feeling stressed? You’re not alone. Stress happens to everyone, and these days we have plenty of occasions to feel it.
Some people experience a higher level of stress than others, and stress can be detrimental physically and mentally.
“Stress is actually normal. We are supposed to get stressed when stressful things happen,” said Dr. Jeffrey Leichter, Sanford Health lead behavioral health integration administrator.
“It activates us, prepares us to respond, creates a plan to fight or run from the threat. It is when stress is unrelenting, and our responses don’t reduce the stress back to normal levels, when it can become problematic. Chronic stress leads to behavioral, physical, and emotional difficulties, and stress can become a ‘disorder’ at that time.”
Find help: Search for Sanford Health behavioral health providers or locations
Sanford Health therapists share some warning signs of chronic stress, as well as some ways people can manage stress when they recognize it.
What causes stress?
Everyone’s life circumstances are unique to them, but Sanford Health providers see some common sources of stress:
- Finances can be a significant cause of stress when a person is on a fixed income or has lost a job.
- Work itself can be a source of stress, especially if the work doesn’t feel purposeful or feels too limited. Lacking a sense of direction in a career and not knowing what kind of work you want to do can also result in stress.
- Relationships. Discord in a close relationship, like a partnership, is a common stressor.
- Parenting can produce stress at any time and no matter how old the children are.
- Life changes. Life adjustments add stress, such as the transition to college, having a baby, getting married, helping aging parents or losing a family member or close friend.
- Illness. A chronic health condition such as cancer, diabetes, or heart disease, or caring for someone with a chronic illness can add stress. Trying to decide the steps to take to improve health can feel overwhelming. A team-based approach to care at Sanford Health helps identify and address when someone with an illness feels under stress.
- Differing opinions. Communicating with those who have differing views also may add stress.
- Being bullied, exposed to violence or injury, or experiencing other trauma. Pressures that are too intense or last too long can overwhelm your ability to cope and cause stress overload.
What can stress do to us?
Stress is not only emotional. It can cause physical issues, too.
Muscle tension
Physically, stress can show up in people as muscle tension, she says. They might have pain in their lower back, shoulders or neck, or have headaches.
Stomach and heart issues
Stomach issues also may be traced to stress. For example, kids will sometimes complain of a stomachache when there are stressful things going on in their lives, and they maybe don’t have the words to express their stress.
Ongoing stress could lead to stomach ulcers and also be associated with heart issues. Sanford Health therapists regularly work with cardiac rehab patients about their stress level.
Emotional and behavioral issues
Emotionally, stress can result in feelings of irritability, impatience, guilt, nervousness, helplessness or lack of control.
Behaviorally, stress may lead to changes in eating and sleeping habits, forgetfulness, anger, aggressiveness, social withdrawal or substance abuse. In addition, serious physical health issues can result from using alcohol or drugs as coping mechanisms.
Ultimately, high stress can interfere with how people function in life and take care of their basic needs. It can be detrimental to their work, relationships and parenting abilities. And if stress is ongoing and symptomatic, it could rise to the level of clinical anxiety.
How can we prevent and handle stress?
Living a healthy lifestyle is key to helping you handle stress.
Sleep
Staying on a sleep schedule helps you get a good quality, and quantity, of sleep.
Sanford Health providers recommend going to bed and waking up at the same time every day. Maintain a bedtime routine. Stop looking at screens an hour before bedtime. Use your sleep space only for sleeping.
Keep a schedule during the daytime, too. Exercise at certain times and eat at certain times every day.
Exercise
For movement, find things you enjoy doing to help handle stress.
Families can enjoy visiting parks, hiking, riding bikes, rollerblading, riding scooters, or simply playing. Even adults can enjoy playing games like kickball.
Stay hydrated
Also make sure you’re eating well and drinking enough water.
Connect with others
Connection is another key to less stress.
Check in with loved ones. You also can find a volunteerism outlet – whatever might engage you. Your kids could enjoy it, too, as helping others can help reduce your own stress.
At the same time, be sure to know yourself and the healthy boundaries you need to set as well. If you’re prone to agreeing to do too many things and feel like one more would just add stress or resentment, it’s OK to say no.
I feel stressed right now. What can I do?
Try these common techniques for coping with stress in the moment.
Deep breathing
Sanford Health therapists teach patients to practice a four/seven/eight breath process:
- Breathe in as you count to four.
- Hold your breath as you count to seven.
- Release your breath as you count to eight.
Doing that three times in a row can help to oxygenate the blood and helps to bring your cortisol level down. Cortisol is a stress hormone in the body.
Mindfulness
You also can try a mindfulness practice using the senses. Pay attention to only one sense for a short period of time.
For example, pop a mint in your mouth and just pay attention to your sense of taste while that mint dissolves. It only takes about three minutes for that to happen, but that’s long enough to calm the brain.
Great outdoors
Entering nature can help in the moment – no park necessary. Just step out the door and notice the flowers, or grass, or insects, or trees, or breeze, or clouds, or the sun’s warmth.
Gratitude
Gratitude can help, too. If you can take a moment in the middle of stress to be grateful for something, that helps to reset.
In case of emergency
If that doesn’t work, and you or someone you know is in crisis, call or text 988 for help.
Learn more
- Where to start mental health care? Your doctor’s office
- How to manage stress while pregnant
- Managing stress during the holidays
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Posted In Behavioral Health, Health Information, Healthy Living, Workplace Health
