No worries, no stress. I’m always at my best. For most of my life, that was my attitude. No big deal! I can manage. I was the epitome of Bobby Mcferrin’s Don’t Worry, Be Happy. In 2018, I left my permanent, decent-paying job in Texas to take a temporary job in a little rural town in Georgia. I moved away from my support system, aka my family, bought a house, furnished that house, and began a life of uncertainty. Or so it seemed to others.
Everything was fine as far as I was concerned because I had faith, and there was no need to worry. Fast forward two years later to the year 2020, and my rose-colored glasses were now tinted black. The world shut down in the wake of a pandemic, and I suddenly found myself stressed to the max. A woman interrupted. What was I going to do?
Although your situation might not mirror mine, I’m sure in some way or another, 2020 hit you like a bag of rocks. Yes, we keep revisiting 2020, and for a good reason, 2020 was a stressful year for many people. Since 2007, the American Psychological Association (APA) has conducted a survey about stress in the US. The survey asks Americans about specific stressors in their lives, and the APA reports the percentage of responses to each stressor.
Responses to the 2020 survey showed that many Americans were adversely affected by the pandemic. Money and discrimination were identified as top stressors, with 64% of adults reporting money as a significant stressor in general and 52% of adults reporting having experienced a negative financial impact during the pandemic. Police violence against minorities was an overall concern and a significant source of stress for 59% of adults.
Effects of Stress
Not only was 2020 a stressful year, but 60% of Americans report they experience stress daily (The Washington Post, AIS). Repeated exposure to stress is detrimental to your health and can leave a lasting impression on you. If you think you are experiencing bothersome stress, please keep reading-for your own sake and the sake of your loved ones who want to make sure you’re around for years to come!
Stress can literally kill you! Every year over a million people die from stress (loudcloudstress.com). I thought I’d start this paragraph with the most important thing. Yes, stress can kill you! Stress makes you tired, and it can affect your mood, damage your relationships, and affect your productivity.
Stress is linked to many illnesses such as high blood pressure, cardiovascular disease, strokes, ulcers, depression, backaches, anxiety, and indigestion. Chronic stress is also associated with maladaptive coping mechanisms like drinking, smoking, and overeating. Of course, engaging in these behaviors can then lead to other health problems. Repeated exposure to stress then is a vicious cycle! Some researchers even suggest a link between stress and cancer.
It is estimated that somewhere between 75 -90 percent of all people who consult a doctor are there for a stress-related illness. Stress weakens your immune system and can make you physically ill, make you think you’re sick although you’re not, or if you are already sick, stress can make your illness worse!
What can I do to Manage or Control Stress?
Stress is everywhere. There’s just no such thing as a stress-free environment. For example, I took a hike on a beautiful nature trail, taking pictures and enjoying the scenery. But as the sun started to set, I realized I wasn’t sure if I would make it back to my car before dark! Panic set in! During the most serene moment in my day, I experienced a brief moment of stress. Luckily I made it back to my car before the sun went down, or else I might not be sitting here writing this post! I even included a picture from one of the lovely trails!
Minimizing the effects of stress begins with managing stress. Stressful events are magnified in your mind. Think about the mind-body connection and how powerful it can be. The effects of stress are made worse or exacerbated when we don’t manage our thoughts. I encourage you to take control of your mind, and your body will follow!
5 Activities You can do to Help Manage the Effects of Stress:
1. Practice the art of meditation.
Meditation is the practice of intentional contemplation and quieting the mind. Stress can manifest as tension in your neck and shoulders and also back pain. Meditation is an excellent way to manage your mind by focusing on your breathing and bringing awareness to your body’s areas where you might be holding in tension.
2. Get enough sleep.
According to the Dalai Lama, sleep is the best meditation. Building a bedtime ritual can help. You can begin by establishing a consistent sleep-wake schedule. Also, monitor your intake of stimulants like coffee, tea, soft drinks, and chocolate before bedtime.
3. Exercise regularly. Aerobic exercise is a great way to reduce stress.
Aerobic exercise boosts your mood. It is recommended that adults do at least 150 – 300 minutes a week of moderate-intensity aerobic exercise to reap maximum health benefits. Check out the Office of Disease Prevention and Health Promotion’s Move Your Way Campaign to become actively involved in implementing an exercise routine in your community.
4. Take a time out.
Pick a time throughout your day to take a short walk and just enjoy all that nature has in store for you. Self-care should be at the top of your list of stress managing activities.
Take a moment to jot down some things in your daily meditation journal. If you haven’t started one yet, what are you waiting for? Start one today!
Call a friend you haven’t talked to in a while, or better yet, set up a Zoom or FaceTime call and talk about something pleasant or do something fun together!
Sing a song out loud. In private or in public! When I take my daily walks, I sing songs from my workout playlist! I find that it makes people smile when I pass them. Unless they think I’m crazy, then I get another reaction.
Sketch or doodle. This helps me to calm down and focus on something other than what’s bothering me. I’m currently taking yoga classes, and I’ve started sketching yoga poses. I love it! It not only calms me but it helps me to focus on the little nuances of each pose.
5. Spirituality.
If you are a person of faith or you believe in a higher power, incorporate the practices of your beliefs into your daily routine. The helpful effects of religiosity and spirituality have been linked to lower rates of heart disease, a decrease in chronic pain, and improved psychological health.
Spirituality also helps by giving you a positive outlook on life. Not to mention the added benefit of having the support of those in your faith-based or spiritual focused community.
There is Hope
The effects of stress are serious, but they are not inevitable. There are ways to outsmart stress and rise above the adverse outcomes. The good news is that even the smallest changes in behavior and attitude can begin to reverse the body’s changes brought on by stress.
Keep in mind that not all stress is bad stress. Certain life events are stressful, but they are good life events! For example, pending nuptials, pregnancy, celebrating a graduation, starting a new job, or getting a promotion are typically sources of positive stress.
Consider this as you aim to manage the effects of stress, “It’s not stress that kills us. It’s our reaction to it. ” ~Hans Selye, the father of Stress Theory
Take time out to breathe when you feel things are getting out of control Your body will thank you!
Talk to me!
What are some things you do to relieve or manage stress? I would love to hear from you!
