Stress is a term everyone in modern-day society is familiar with, be it personally and/or professionally. Stress is defined as a physical or mental response to an external stimulus. From a physiological perspective, stress responses keep us alive. If you have a bear chasing you, your body will release hormones to allow you to escape. Adrenaline, also known as epinephrine, causes an immediate response, and cortisol is a more gradual stress response. Both hormones are valuable to overall health, but when stressful responses become chronic, problems ensue. For some people, this response can keep going and going. Too much stress can lead to disastrous health issues over time. This makes stress awareness and management critical to optimal health.

Is it Stress or Anxiety?

Nowadays, the words stress and anxiety are everywhere. It can be challenging to differentiate between the two. Again, stress is the reaction to an outside cause like taking a test or having an argument. This reaction tends to be short and goes away once the situation is over. It can be a positive experience like getting a last-minute work presentation, but your boss congratulates you on a job well done. Alternatively, it can be a more negative experience like an upcoming test you lose sleep over. These are short-term problems with a clear end.

Anxiety is often the internalization of your reaction to a stressful event or situation. These feelings can be persistent and may not go away. The worry and dread don't seem to get better even though you may understand on an intellectual level that such a strong response might be unfounded. This can interfere with how you get through the day.

Both stress and anxiety can affect your mental and physical health, and reduce your overall quality of life. You can be overreactive to everyday things and/or worry excessively about stuff outside of your control. Otherwise, you might experience head/body pain, difficulty breathing, high blood pressure, fatigue, changes in appetite, or even digestive issues from high levels of stress or anxiety. Memory, learning, and the immune system can also be negatively impacted.

The First Steps

First, it's critical to recognize when you are overtaxed with your responsibilities. Sometimes, you can cut back on some activities for a time such as opting out of a volunteer position. Other options might be switching to a less demanding work assignment or moving to a better company for more money. It can also be learning to take time out for yourself every week. Perhaps most importantly, maintaining a well-balanced lifestyle can help support overall health, not just stress management. Below are a few helpful suggestions.

• Write or draw your thoughts in a journal. This supports quality sleep, especially when done right before bed.
• Stick to a regular sleep routine with the same sleeping and waking times.
• Avoid smoking and drinking alcohol.
• Limit caffeine intake and avoid coffee, soda, and chocolate in the late afternoon and evening as it may interfere with sleep.
• Eat a diet rich in fruits, vegetables, and high-quality proteins with fewer processed foods and sugars.
• Download a relaxation exercise app on your phone or tablet. This practice usually includes deep breathing, visualization, or other mindfulness tips. A few minutes a day can help the day go by more smoothly.

Additionally, if you are having difficulties, be honest with yourself. What are your priorities in life? What behaviors and activities are helping you be your best self and which ones aren't? Reach out to supportive friends or family members to talk things over. Being social can help you cope with stress in a more positive way.

Ways to Deal with Stress

If your life is stressful, it can be hard to figure out how to manage things. Sometimes, lifestyle changes and social support just aren't enough. This is especially true if you can't reduce your stress levels for whatever reason (relationships, work, finances, etc).

Attend a Mindfulness-Based Stress Reduction (MBSR) Program. Jon Kabat-Zinn, Ph.D., started MBSR in 1979 to help chronically ill patients who were not responding well to treatments. Currently, research shows it can help with general stress reduction, anxiety, depression, and even chronic pain. The course is 8 weeks long, and participants learn to process emotions, thoughts, and sensations as they come up. Benefits from the program can last for months to years. This program is designed for beginners or advanced meditation practitioners. Here's a link to a free online course: https://palousemindfulness.com/

Adaptogenic Herbs. Plants with this classification include those that help balance the HPA (hypothalamic-pituitary-adrenal) axis. These are the areas of the body that control the human stress response whether it is an actual bear or you have a deadline to meet. Plants in this category include Asian ginseng (Panax ginseng), Siberian ginseng (Eleutherococcus senticosus), ashwagandha (Withania somnifera), astragalus (Astragalus membranaceus), and rhodiola (Rhodiola rosea). See an herbalist or a holistic practitioner to help you choose one specific to your health goals.

Talk with a Holistic Practitioner. Using more natural methods to support health can be very helpful for optimizing wellness. Tools such as homeopathy, acupuncture, hydrotherapy, massage therapy, and craniosacral therapy can help you find a better balance in your life. These practitioners might also use nutrition and herbs to tonify and support your body, making it more resilient against stress.

Need More Help?

Society's demands on our time seem to be ever-increasing. Remember to treat yourself kindly and to take breaks as you are able. Ground yourself by recalling your short-term and long-term goals. Try not to let day-to-day stressors interfere with your hopes and dreams. Don't forget to limit your screen time each day, as more screen time increases the odds of having symptoms of anxiety or stress.

If you or someone you know deals with mental illness, struggles emotionally, or has concerns about their mental health, seek professional help. Psychologists and psychiatrists can help you with talk therapy or medication support if needed. Be sure to see your doctor regularly for check-ups and referrals to other health specialists as needed. As always, ask your doctor before changing your lifestyle habits.

If you are looking for a more natural way to approach your own health, consider scheduling your 15 minute Discovery Visit today!

Resources:

1. Mindful Leader. N.D. "Why was MBSR Created?" https://www.mindfulleader.org/mbsr/why-was-mbsr-created
2. Nakshine VS, et al. 2022. "Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review." Cureus. 14(10): e30051. doi: 10.7759/cureus.30051. PMID: 36381869; PMCID: PMC9638701.
3. National Institute of Mental Health (NIH). N.D. "I'm So Stressed Out! Fact Sheet." https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
4. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. 2021. "Plant Adaptogens-History and Future Perspectives." Nutrients; 13(8): 2861. doi: 10.3390/nu13082861. PMID: 34445021; PMCID: PMC8398443.
5. Worthen M, Cash E. 2023. "Stress Management." StatPearls, Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK513300
6. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. 2017. "The Impact of Stress on Body Function: A Review." EXCLI J.; 16: 1057-1072. doi: 10.17179/excli2017-480. PMID: 28900385; PMCID: PMC5579396.

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