More than half of all Americans report experiencing stress on a daily basis, making the United States one of the most stressed-out nations in the world. Unfortunately, chronic and long-term stress can greatly increase your risk of developing a serious health condition. Too much stress can lead to health issues such as insomnia, anxiety or depression, low morale, short temper, headaches, stomachaches, and back problems.
What is stress?
Stress is your body’s natural response to any type of demand. It is a feeling of emotional or physical tension in response to an event or thought that causes you to be angry, nervous or frustrated. For example, you may feel stressed out about meeting a deadline or when traveling. Short-term instances of stress are not typically harmful to your long-term health.
Prolonged stress that is not addressed can become a serious health concern and can lead to burnout. Examples of chronic and long-term stress include financial troubles and heavy workloads. Stress that is left unchecked can contribute to health problems like heart disease, diabetes, high blood pressure, and obesity.
Not All Stress is Bad
In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.
What are the symptoms of stress?
Chronic stress affects your mental health, and can lead to depression and anxiety disorder. Stress can also show itself in other ways too, such as back pain, poor focus, and headaches. Here are some other signals that you may be feeling stressed:
* Trouble sleeping or fatigue
* Feelings of anxiety, depression, irritability, restlessness or anger
* Upset stomach
* Change in appetite
* Social withdrawal
* Chest pain
How can you manage stress levels?
While it may not be possible to eliminate all of the stressors in your life, there are plenty of ways to reduce its effects. If you take practical steps to manage your stress, you may reduce the risk of negative health effects. Here are some tips that may help you cope with stress:
* Plan and prioritize your most important responsibilities.
* Limit interruptions so you don’t have to refocus each time you’re distracted. Some ways to limit distractions include using a Do Not Disturb function on your phone or blocking off time on your calendar to finish a project.
* Take breaks away from your workstation to mentally regroup. Consider going for a short walk to re-energize your mind.
* Get some exercise to work off your stress. Exercise releases endorphins that can help you relax. Just 30 minutes per day of walking can help boost your mood and improve your health.
* Try meditating. Meditation is an activity that can calm your mind and keep you focused on the present.
* Try a relaxing activity. Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy and relaxing activities (for example, join our Live Yoga classes!).
* Learn to say no. Often, we over schedule ourselves, which can lead to feelings of stress. Don’t be afraid to say no to taking on a project or going to an event if you need a break or time for yourself.
* Listen to relaxing music to help you calm down.
* Take time off from work to clear your mind.
* Avoid caffeine, as this stimulant has been proven to exacerbate feelings of stress.
* Stay connected. You are not alone. Keep in touch with people who can provide emotional support and practical help. To reduce stress, ask for help from friends, family, and community or religious organizations.
Getting Help to Reduce Stress
If the stress in your life becomes more than you can bear or manage with these simple techniques, consider seeking professional assistance. A knowledgeable professional will be able to work with you to devise time management skills and stress-reducing techniques.More than half of all Americans report experiencing stress on a daily basis, making the United States one of the most stressed-out nations in the world. Unfortunately, chronic and long-term stress can greatly increase your risk of developing a serious health condition. Too much stress can lead to health issues such as insomnia, anxiety or depression, low morale, short temper, headaches, stomachaches, and back problems.
What is stress?
Stress is your body’s natural response to any type of demand. It is a feeling of emotional or physical tension in response to an event or thought that causes you to be angry, nervous or frustrated. For example, you may feel stressed out about meeting a deadline or when traveling. Short-term instances of stress are not typically harmful to your long-term health.
Prolonged stress that is not addressed can become a serious health concern and can lead to burnout. Examples of chronic and long-term stress include financial troubles and heavy workloads. Stress that is left unchecked can contribute to health problems like heart disease, diabetes, high blood pressure, and obesity.
Not All Stress is Bad
In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.
What are the symptoms of stress?
Chronic stress affects your mental health, and can lead to depression and anxiety disorder. Stress can also show itself in other ways too, such as back pain, poor focus, and headaches. Here are some other signals that you may be feeling stressed:
* Trouble sleeping or fatigue
* Feelings of anxiety, depression, irritability, restlessness or anger
* Upset stomach
* Change in appetite
* Social withdrawal
* Chest pain
How can you manage stress levels?
While it may not be possible to eliminate all of the stressors in your life, there are plenty of ways to reduce its effects. If you take practical steps to manage your stress, you may reduce the risk of negative health effects. Here are some tips that may help you cope with stress:
* Plan and prioritize your most important responsibilities.
* Limit interruptions so you don’t have to refocus each time you’re distracted. Some ways to limit distractions include using a Do Not Disturb function on your phone or blocking off time on your calendar to finish a project.
* Take breaks away from your workstation to mentally regroup. Consider going for a short walk to re-energize your mind.
* Get some exercise to work off your stress. Exercise releases endorphins that can help you relax. Just 30 minutes per day of walking can help boost your mood and improve your health.
* Try meditating. Meditation is an activity that can calm your mind and keep you focused on the present.
* Try a relaxing activity. Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy and relaxing activities (for example, join our Live Yoga classes!).
* Learn to say no. Often, we overschedule ourselves, which can lead to feelings of stress. Don’t be afraid to say no to taking on a project or going to an event if you need a break or time for yourself.
* Listen to relaxing music to help you calm down.
* Take time off from work to clear your mind.
* Avoid caffeine, as this stimulant has been proven to exacerbate feelings of stress.
* Stay connected. You are not alone. Keep in touch with people who can provide emotional support and practical help. To reduce stress, ask for help from friends, family, and community or religious organizations.
Getting Help to Reduce Stress
If the stress in your life becomes more than you can bear or manage with these simple techniques, consider seeking professional assistance. A knowledgeable professional will be able to work with you to devise time management skills and stress-reducing techniques.
Athletic Mentors