BLOG
Living with Stress
For the past 20 months, we have been living in difficult and testing times, living under extremely high levels of stress, with so much uncertainty and instability, with feelings of hopelessness and helplessness, frustration and concern, not knowing what the future holds. We have been stressed, tired, emotional, anxious, and angry. We've developed all kinds of poor habits, from excessive smoking to lack of sleep, binge watching, and overeating. Some of us are even noticing health issues like digestive problems, heart problems, or simply getting sick more frequently.
On top of everything, we are expected to carry on with daily life as usual, take care of our basic responsibilities, work, raise our kids, and care for our loved ones. How do we do that? How do we function as normal when life has been anything but normal?
Living with ongoing elevated levels of stress seems to be a new normal that we need to learn to navigate and manage. So, let's learn about stress, its symptoms, impact, and ways we can manage it.
The 3 Types of Stress
Stress is what our body feels when we face a challenge, or a change perceived as a threat. It activates our body's fight-or-flight response to help us survive by fighting the threat or running to safety. While stress is natural and sometimes even necessary, it becomes harmful when it's constant. According to Cleveland Clinic, a well-known and reputable medical center, there are mainly three types of stress: acute stress, episodic acute stress, and chronic stress.
Acute stress is short-lived and can be either positive or negative. It is caused by everyday life experiences like arguing with family, participating in a competitive game, or having a deadline at work. Acute stress can help us become more vigilant and aware of our situation, motivating us to react and respond when needed. For example, feeling stressed due to an upcoming presentation at work helps us prepare better and therefore do better.
Episodic acute stress is when we experience acute stress frequently without having time to recover and destress. For example, those in high-pressure jobs like healthcare might constantly operate in stress mode, dealing with one emergency after the next. Over time, this takes a toll on the body and mind. Remember, when we experience stress, it's vital that we allow our bodies to return to a calm state.
Chronic stress occurs when we experience stress for an extended period, such as weeks or months, due to a significant problem, like marital, financial, or health problems. Long-term exposure to stress wears down the body, increases the risk of disease, and can profoundly impact physical and psychological health. That’s why it is important that we recognize both episodic and chronic stress and learn how to reduce its negative impacts.
Symptoms of Stress
Long-term stress affects us physically, mentally, and behaviorally. Physical symptoms may include fatigue, weakened immunity, digestive issues, difficulty breathing, and heart problems. Mental and emotional symptoms can show up as poor memory, difficulty concentrating, anxiety, sadness, irritability, and even panic attacks or depression. Behavioral symptoms are often unhealthy coping mechanisms, such as smoking, drinking, gambling, or even eating disorders, that we develop while trying to cope with stress. These poor habits might feel like relief in the moment, but they only worsen our stress and health over time.
Ways to Relieve Stress
Thankfully, there are simple and practical ways to help manage stress. Although they don't eliminate stressors, but they can help us relieve stress and reduce its negative impacts.
Practice Mindfulness and Breathing
Being more mindful and present is an effective way to calm our nervous system and reduce stress. Breathing exercises are great for bringing our focus back into our bodies and the present moment, releasing cortisol levels, and calming down the nervous system. Try deep belly breathing: inhale for 4 counts, hold for 4, and exhale for 6. Practicing this for 3–5 minutes can help when feeling stressed and overwhelmed. Turn it into a daily morning practice and notice the difference.
Move Your Body
Exercise reduces cortisol levels (the stress hormone) while increasing the production of endorphins, which improves mood. Exercise doesn't have to be intense; even a 20-minute walk helps. If you feel stressed, go on a walk, focus on taking deep breaths, and notice how you feel.
Create Better Sleep Habits
Stress and poor sleep go hand in hand. Prioritize sleep by going to bed at a consistent time, avoid screens an hour before bed, and try journaling to clear your mind for a more restful sleep. Quality rest is essential for recovery and resilience.
Nourish Your Body
Chronic stress can deplete key nutrients like magnesium, vitamin C, and omega-3s. Eat a balanced diet rich in leafy greens, nuts, berries, and fish to support brain and mood health. Don't underestimate the power of healthy eating. Food really is fuel for our mind and body.
Practice Journaling
Writing down your thoughts activates the prefrontal cortex, helping us process emotions. Dr. Daniel Siegel, a clinical psychologist and researcher, notes that journaling helps us better regulate our emotions. When feeling overwhelmed, write down your thoughts and feelings. The more you do it, the better you feel. Give it a try.
Prioritize Connection
Positive social interactions release oxytocin, which lowers stress and builds trust and connection—something all humans need to be balanced and healthy. Spend time with people who make you feel safe and supported. Prioritize time with your loved ones, family, and friends; these strong connections are necessary for your mental health.
Final Thoughts
Remember, we see a real difference when we make small but consistent changes. Pick and choose a few techniques, try them out, and add to them slowly as you build your new routine. If at any point you feel that nothing is working and you are overwhelmed with stress, it's essential that you seek professional help.
We are not always able to change our circumstances, especially during times such as these. However, when we can recognize signs of stress and take steps to manage it, we become more capable of navigating these difficult times.
Sincerely,
Rasha Afifi-Talleh
Executive Coach
CPCC, ACC, ORSC
