Stress Management

Understanding Stress

Stress is a part of life. Whether it comes from work, family, relationships or just finding the balance of living, we feel it. 

Unfortunately, stress affects our health. We’re digging into how stress affects your body, reframing your mindset, healthy ways to lessen your stress and when to seek outside help. 

Defining stress

Stress is a physical, mental or emotional strain or tension caused by difficult situations. Despite experiencing it in very different ways, it’s a reaction we all feel. The feeling of stress is natural and prompts us to address threats in our lives. 

That said, learning healthy ways to cope and getting the proper care and support can be hugely beneficial, helping reduce stressful feelings and symptoms. The way we respond to stress makes a big difference to our overall well-being.

Common reactions to a stressful event can include:

• Disbelief, shock and numbness
• Feeling sad, frustrated and helpless
• Difficulty concentrating and making decisions
• Headaches, back pains and stomach problems
• Smoking or the use of alcohol or drugs
  
  

The effect of stress on your body

Long-term stress can be more than just a mental issue. Stressful situations cause specific stress hormones to rush into your bloodstream, leading to an increase in heart rate, blood pressure and glucose levels. While this is helpful in emergency situations, having this “rush” for extended periods of time can be dangerous and make you susceptible to health issues.

Complications such as headaches, stomach disorders or depression can come from stress. 

Long-term stress can increase your blood cholesterol and blood pressure or lead to heart disease. 

When looking to alleviate stress, there are several options that can help. Remember that different things work for different people, and it might take some learning to find what is right for you. 

Healthy tips for coping with stress

Take care of yourself: Remember that eating healthy, exercising regularly, getting plenty of sleep and taking a step back when you feel stressed can be incredibly beneficial to your stress levels. 

Share your problems and feelings: Share how you are feeling and coping with a family member, friend, doctor, pastor or counselor. Stress doesn’t have to be something you work through alone.

Avoid drugs and alcohol: Recreational substances can create additional problems and increase the stress you already have.

Recognize when you need more help: If your stress compiles or continues, it can improve your health to talk to a psychologist, social worker or counselor.

One of the most valuable tips is to communicate with others about your stress. This type of communication is a learned skill, both when it comes to sharing your problems and receiving information about other people’s issues. Learning to talk through stress can make a difference in your relationships throughout life. 

The things we cannot change

Certain stressors in our lives cannot simply be changed. When this is the case, mentally grounding yourself can help. Try to: 

• Recognize when you don’t have control, and let it go.
• Avoid getting anxious about situations that you cannot change.
• Take control of your reactions and focus your mind on something that makes you feel calm and in control.
• Develop a vision for healthy living, wellness, and personal growth, and set realistic goals to help you realize your vision.
  
  

Don’t tough it out

A lot of us try to push through or keep things to ourselves, but the truth is—reaching out shows strength, not weakness. Speaking up and asking for help is one of the healthiest things you can do. 

Talk to a trusted friend, a family member, a healthcare provider or a mental health professional. You don’t have to go through stress alone.

Managing your stress is possible—and you can achieve it in a healthy way. If you are interested in professional guidance to feel the weight of stress lifted, book an appointment with a Texas Tech Physicians provider today. Our family medicine and psychiatry experts are here to help you find solutions. 

To ensure accurate and reliable information, this post was thoughtfully reviewed and co-written by Rodney Young, M.D.