Everyone experiences stress at some time or another, but too much stress can harm your health. Finding healthy ways to manage stress can make a big difference.
This probably won’t surprise you, but people in the United States are stressed — and that stress only grew during the COVID-19 pandemic. All that stress led to an increase in both mental health conditions, such as anxiety and depression, and chronic conditions affecting physical health, such as heart disease.
Since stress is a fact of life, what can you do to protect your health? A lot, actually. Take a few minutes during National Stress Awareness Month this month to learn how stress affects your mental and physical health and the steps you can take to manage it.
The Facts About Stress
Stress is how your body reacts to a perceived or real danger. We’re all stressed sometimes, and it’s not always a bad thing. When you have a big project to do at work, for example, you’re probably feeling emotional and physical tension. That stress prompts you to get your work done and to do it well.
If you’re stressed all the time, though, even when there’s no specific challenge or demand to meet, stress can take a toll on your mind and body.
Chronic stress keeps your body on edge all the time. That can cause many different physical and emotional symptoms, including headaches, a lack of energy, difficulty concentrating, and digestive issues. It also increases your risk of developing many different health issues, such as:
- Anxiety
- Depression
- Frequent infections
- Heart disease
- High blood pressure
- Infertility
- Irritable bowel syndrome
- Menstrual cycle problems
- Obesity
- Type 2 diabetes
Feeling stressed can also impact your health in other ways. When you’re stressed, you may turn to unhealthy coping mechanisms, such as fast food, alcohol, or drugs.
What You Can Do to Protect Your Health
It’s pretty much impossible to get rid of stress entirely, so the key is to find ways to manage it. Not sure where to even begin? Start here:
Move your body regularly. Experts recommend getting at least 150 minutes of moderate physical activity each week. That’s just more than 20 minutes per day of an activity such as brisk walking. If that still sounds like too much, do what you can, when you can.
Carve out time to rest. Think of activities that calm your body and mind, such as meditating, journaling, reading, or spending time outdoors. Regularly make time and space for those activities, even if it’s just a few minutes of your day.
Get enough sleep. Most adults need between seven and nine hours of sleep each night for optimal health. Prioritize getting enough quality sleep by creating a bedtime routine, going to bed and waking up near the same time each day, and turning off your electronic devices an hour or so before bedtime.
Fuel your body (and mind) in a healthy way. Fill most of your plate with fruits and vegetables, which are packed with antioxidants. Round out your plate with whole grains and lean protein, such as turkey, chicken, or beans. Do your heart and your mind a favor by limiting foods that contain saturated fat, added sugar, and excess sodium.
Spend time with others. When you’re feeling stressed, being around other people might sound like a nightmare, but spending time with the right people can help you manage stress. Build a community of friends and family members who give you life rather than zapping your energy.
Tune out. It’s important to stay in the know about what’s going on in the world, but it’s also important to protect your mental health. If you know that the news, certain TV programs, or even a friend’s Facebook feed cause you stress, filter them out for a while. Regularly taking breaks from the constant flow of negativity can help you keep your stress at a manageable level.
Keep tabs on your health. Though this to-do is at the bottom of the list, it’s perhaps the most important tip we can share! Underlying health issues can cause stress and other symptoms affecting your mental health. Stay up to date with medical appointments, routine screenings, and recommended vaccines.
At Cempa Community Care, we’re committed to providing high-quality care for those in our community. As part of that commitment, we offer many different services to help you keep an eye on your health, including primary care and behavioral health services. Call 423.265.2273 to learn more.
