Let’s Talk About STRESS
With all the demands of today’s fast-paced world, stress has become a commonly used term to describe various underlying feelings and experiences. As a therapist, I often encounter clients grappling with various forms of stress (overwhelm / heavy / “too much”), whether it stems from work, relationships, or life changes/adjustments. In this blog post, we’ll explore what stress is, its effects, and explore strategies to manage it.
What is Stress?
Stress is the body’s natural response to perceived threats or challenges. When we encounter stressors, our bodies release hormones like adrenaline and cortisol, which prepare us to respond—often referred to as the "fight or flight" response. While some stress can be beneficial and motivating, chronic stress can lead to physical, emotional, and mental health challenges.
The Effects of Stress
Physical Health: Chronic stress can contribute to a range of health problems, including digestive issues, and weakened immune function, headaches, fatigue, and muscle tension.
Emotional Well-Being: Stress can lead to anxiety, depression, irritability, and mood swings. It can also affect self-esteem and overall life satisfaction.
Relationships: High stress levels can strain personal and professional relationships. Miscommunication and heightened emotions often arise, leading to conflicts and isolation.
Identifying Your Stress Triggers
Understanding your personal stress triggers is a crucial first step in managing stress. Keep a journal to note when you feel stressed and what circumstances contribute to that feeling. Common triggers include:
Work-related pressures
Financial concerns
Family dynamics
Health issues
“It’s not the stress that kills us, it is our reaction to it” - Hans Selye
Though therapy, once we’ve identified the triggers of stress and your reaction to it, we can integrate some of the strategies below, and through a supportive environment, learn to respond to stress, rather than react, to lessen the impact it has on your mental wellness.
Strategies for Managing Stress
Mindfulness and Meditation: Practicing mindfulness can help ground you in the present moment, reducing anxiety about past or future events. Techniques such as meditation, deep breathing, and yoga can promote relaxation and clarity.
Physical Activity: Regular exercise is a powerful stress reliever. It boosts endorphins, improves mood, and promotes better sleep. Aim for at least 30 minutes of physical activity most days.
Healthy Boundaries: Learning to say no and establishing boundaries is essential for managing stress. Prioritize your time and energy by focusing on what truly matters to you.
Social Support: Connecting with friends and loved ones can provide comfort and perspective. Don’t hesitate to reach out for support—whether through conversation or shared activities.
Professional Help: Having access to a safe and supportive environment to talk openly about stress and the impact helps to offload the feeling. In therapy, we can tailor SMART goals to help find more balance in your life and reclaim your energy, and focus on the things that you value most.
Conclusion
Stress is an inevitable part of life, but it doesn’t have to control you. By understanding your triggers and employing effective coping strategies, you can manage stress more effectively and improve your overall well-being. Remember, reaching out for help is a sign of strength. If you’re struggling with stress, don’t hesitate to seek support—whether from friends, family, or a therapist.
“Almost everything will work again, if you unplug it for a few minutes, including you” Anne Lamott