According to the 2024 results from the American Psychiatric Association’s mental health poll, 53% of Americans listed “stress” as a factor affecting their mental health. If you’re one of the many Americans struggling with mental health issues, stress, or anxiety, keep reading for tips for managing stress.
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How Do You Know If You Are Feeling Stressed?
According to the Cleveland Clinic, stress is a natural response meant to keep us safe from situations that could harm us. In small quantities, stress can be beneficial. For example, if you have an important project at work, acute stress can help you stay awake and alert to complete the necessary tasks to get the project finished.
However, if you’re experiencing too much stress or if stress becomes chronic (going on for weeks or months), it can begin to cause serious health problems.
Symptoms of Stress
Symptoms of chronic stress can include physical and emotional symptoms. Physical symptoms may include any of the following:
- Body aches
- Rapid heartbeat
- Chest pain
- Sleep disturbances
- Fatigue
- Headaches
- Dizziness
- Trembling
- Elevated blood pressure (hypertension)
- Tense muscles
- Clenching the jaw
- Upset stomach
- Issue with digestion
- Low libido or sexual dysfunction
- Lowered immune system
Chronic stress can also lead to mental health symptoms, such as:
- Feeling anxious
- Feeling irritable
- Feeling sad
- Depression
- Panic attacks
Why Is Managing Stress Important?
Left untreated, acute and chronic stress can be damaging to the mind and the body. While some stress is normal, once it begins to affect your daily life (and your health), it could be time to consider getting professional help.
The Effects of Stress on the Body
Short-term effects of stress on the body: According to the American Psychological Association (APA), the short-term effects of stress are mild and will likely only cause a temporarily elevated heart rate, mild sweating, and possibly an upset stomach.
Long-term effects of stress on the body: The APA notes that, over time, stress (especially chronic stress) can take a major toll on the body, leading to:
- Muscles that are constantly tense from stress can lead to musculoskeletal conditions
- Hyperventilation, panic attacks, and possible asthma attacks
- Acid reflux
- Upset stomach
- Severe stress may cause vomiting
- Constipation or diarrhea
- Irregular periods
- Decreased sexual desire
- High blood pressure
- Increased risk of heart attack
- Increased risk of strokes
- Increased risk of chronic fatigue
- Increased risk of obesity and diabetes
- Increased risk of depression
- Increased risk of immune disorders
Tips for Handling Stress Effectively
According to the Centers for Disease Control and Prevention (CDC), incorporating healthy ways of handling stress can make all the difference. Consider the following stress management techniques:
Managing Your Mind
The CDC suggests the following self-care techniques to help calm your mind.
Make Time To Disconnect
Disconnecting from the stressors of the world, such as work, news, social media, etc., and making time to unwind are critical in reducing stress. Make time to do things you enjoy that allow your mind to escape from the stressful parts of life, like:
- Meditating
- Reading a good book
- Writing (journaling, short stories, etc.)
- Yoga
- Dancing
- Spending time outdoors
- Enjoying a hobby
- Listening/playing music
- Making art
Connect With People
While it’s important to disengage and make time to unwind, it’s also important to make time to socialize. Consider discussing your stress with someone you trust and/or consider reaching out to a community of like-minded peers.
Practice Gratitude and Learn To Find Humor in Life
Keeping a journal of at least one thing per day that you’re grateful for can help you stay focused on the positives in life rather than the stress. According to the Mayo Clinic, even forcing yourself to laugh can result in positive physical changes in the body. Try to find humor in a negative situation, or at least think of something you find amusing to give yourself a chuckle.
Learn to Delegate and Learn To Say No
The Mayo Clinic recommends not trying to do everything yourself, as this tends to result in burnout. Learning to delegate tasks and/or say “no” to things you may have agreed to in the past to avoid confrontation is a good way to set healthy boundaries and prioritize yourself and your well-being.
Seek Professional Guidance
If you’re still struggling with relieving stress, or don’t have anyone in your life you can trust enough to talk with about your worries, seeking out a professional therapist is the best solution. Therapy can be a wonderful outlet that allows you to work through your emotions, gives you valuable insight, and teaches you tools to help you cope.
Taking Care of Your Body
Caring for your body will not only make you feel better, but it also reduces the risk of future stress by reducing the risk of health problems. The CDC recommends the following tips for managing stress by taking care of your body:
Get Enough Rest
Adults require at least seven hours of sleep per night to properly function. Less sleep will only make stress worse.
Avoid Unhealthy Eating
Diets that focus on fruits, vegetables, lean protein, and non-fat (or at least low-fat) dairy keep the body healthy and more able to cope. Avoid finding comfort in foods high in unhealthy fats, salt, and added sugars.
Be Physically Active
The CDC recommends starting slow with 20-30-minute walks, and working up to being active 2 ½ hours a week.
Avoid Drugs and Alcohol
Drugs and alcohol work against stress management. Either avoid alcohol altogether or at least limit it to occasionally having one drink (if you’re a woman), or two drinks (if you’re a man). Avoid using illegal or prescription drugs in any other way than as prescribed by your doctor.
Don’t Smoke, Vape, or Use Any Tobacco Products
While these may provide temporary stress relief, it is never worth the long-term negative effects on your health.
Stay Up to Date on Your Preventative Care
Regularly seeing your doctor and dentist to ensure you’re in good health prevents future stress by catching issues before they have ill health effects, preventing cancer, preventing infectious diseases with vaccinations, and discussing any issues you may be having that may indicate an underlying issue.
Identifying Stress-Related Health Issues Before They Become Serious
According to the American Heart Association, “negative mental health” is connected to an increased risk of cardiovascular disease. This is likely because a more positive mental health state is linked to:
- Lower cholesterol levels
- Lower blood pressure
- Better overall glucose numbers
- Reduced inflammation
If you’re worried about how your stress levels may be impacting your heart health and are located in Las Vegas, consider a CT scan to detect heart disease. Certain tests can detect the calcium buildup in your arteries that can lead to a heart attack.
When stress levels become chronic, it’s time to get them under control. If you’re worried about how past stress has affected your body, talk to your doctor about anxiety treatments, and about any health screenings you may need. Then, consider reaching out to the Preventative Diagnostic Center for affordable, low-dose preventative scans.
Book your CT scan today.
Sources:
Managing Stress. (2024).
Stress and Heart Health. (2024).
Stress Effects on the Body. (2024).
Stress Management. (2023).
Stress. (2024).
