April has been celebrated as Stress Awareness Month since 1992 [1]. To close off the month, let’s learn about managing the effects of stress on the body. Experiencing stress is extremely common; everyone has challenging times in their life that may result in stress. The issue arises when the stress is chronic, lasting for longer periods of time.
Yes, stress actually affects your physical health. There are a wide range of symptoms from insomnia to high blood sugar [2]. When a person is stressed, their body releases hormones, including adrenaline and cortisol, that cause physiological changes. Chronic stress results in these changes lasting for long periods of time, inflicting damage to the various body systems. This can manifest as heartburn, depression, tense muscles, a weakened immune system, and more [2]. Although stress may seem like it is just a mental health issue, when left unchecked, it can have serious physical consequences.
It is important to recognize when you are stressed. The American Heart Association created a nice scale to help with identifying stress levels [3]. Check in with yourself, and try to figure out where you lie. If you are stressed, find appropriate ways to cope with stress.
Coping techniques [4]:
Find a creative outlet. Activities such as listening to music, reading a book, painting, and crocheting can bring pleasure and reduce stress.
Sleep. Without enough sleep, your body will be less equipped to manage stress. If you have a lot of trouble sleeping, see your doctor for advice and treatment (when deemed appropriate).
Nutritious diet. A well-fueled body can cope with stress better. Try to limit nicotine, alcohol and stimulant consumption because they can worsen stress in the long term.
Work-life balance. Try to be mindful of the time spent working. Take breaks and vacations when possible to give yourself time to relax and decompress.
Take stress management seriously. Try implementing coping techniques, and do not be afraid to talk in family, friends, or your physician about your experiences with stress. Especially with the pandemic, it is essential to monitor your stress and take care of your mental health.
1 — I’m creatively and cheerfully engaged in life.
2 — I’m relaxed and expect to stay this way.
3–5 — I can handle stresses and think of positive solutions to my challenges.
6–7 — I’m moderately irritable, anxious or overwhelmed, and stresses feel burdensome .
8 — My problems seem unsolvable. Many things are irritating or upsetting me.
9 — Help! I’m about to lose it!
10 — I have chart-topping negative emotions
Image and Key: American Heart Association