By Richard Crislip | Thoughts on Innovation
Stress – we’ve all felt it. Whether it’s juggling work demands, family life, or personal setbacks, stress is a universal experience.
While a little stress can push us forward, chronic stress can really take a toll on our minds and bodies. With April marking Stress Awareness Month, it’s a good time to check ourselves, learn about signs of stress, and discover effective strategies to live healthier, more balanced lives.
Spotting the signs of stress
Stress has a way of showing up differently for everyone. Maybe you’ve noticed changes in your appetite, lower energy levels, or losing interest in activities you once enjoyed. Some might find themselves turning to alcohol, drugs, or other substances as a way to cope. Trouble concentrating, difficulty making decisions, sleep disturbances, or worsening health issues can all point to underlying stress. Even physical symptoms like headaches or stomachaches can signal stress overload. Emotionally, ongoing stress might lead to feelings of sadness, frustration, fear, or numbness. Recognizing these signs is our first step toward healthier coping.
Healthy strategies to ease stress
Taking care of our bodies can be a powerful medicine against stress. Getting enough sleep (aiming for at least seven hours a night) gives your body and mind the chance to recharge. Incorporating any amount of physical activity, matched to your comfort level and abilities, can significantly boost emotional well-being. Eating a nutritious diet filled with lean proteins, vegetables, fruits, whole grains, and low-fat dairy, while limiting unhealthy fats, sugars, and salt, supports stress management too. Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions.
Moderation matters when it comes to alcohol. If you choose to drink – no more than two drinks per day for men and one for women. Avoiding smoking, vaping, or other tobacco products can also help benefit your stress levels. Regular wellness checks, routine health appointments, screenings, and vaccinations all can help keep you healthy which can help keep stress-related health issues at bay.
Nurturing your emotional health
Mental wellness is just as critical as physical health. Connecting with people you trust and sharing your thoughts and feelings can lift some of the emotional weight off your shoulders. Daily gratitude – simply writing down a few things you’re thankful for – can refocus your mind away from stressors and toward positivity. Relaxation techniques like meditation and mindfulness can help reduce anxiety and depression. While there isn’t a single strategy to eliminate stress, we do have our own natural stress-relief system: the relaxation response. Practicing relaxation and mindfulness techniques regularly can help lower heart rate, blood pressure, and stress hormones, according to research.
Help is always available
Remember, you’re never alone. If you or someone you know is in mental health crisis, confidential support is available 24/7 through the 988 Suicide and Crisis Lifeline, offering help in multiple languages. If you or someone you know have thoughts about suicide, seek help right away. If you or someone you know is in immediate danger, call 911 — or go to the closest emergency room.
Editor’s Note: Richard Crislip is vice president of care delivery for behavioral health for Optum – Arizona.
