If you’re feeling stressed, you’re not the only one. To shine a light on common stressors and their impact, the International Stress Management Association hosts a week-long campaign to raise awareness and share support.
International Stress Awareness Week is from Nov. 4-8, 2024, and focuses on stress management and reducing the stigma associated with stress and the mental health challenges it can cause.
The highlight of the week is Stress Awareness Day on Nov. 6, when the association hosts its fifth Global Online Stress & Wellbeing Summit. The Summit features five sessions with expert speakers and the announcement of the inaugural Stress Management Awards. For more information on the summit, visit the event page here.
Stress seems like an inevitable part of life. But the International Stress Management Association makes an important distinction between stress and pressure that pushes back on common narratives about stress and its motivating effect.
Their website says, “Perhaps the first thing to say is that, unlike pressure, stress is never good for you and never a positive thing. Stress creates unhealthy biological reactions in the body, and prolonged stress can lead to both physical and mental ill health. … no stress is good for you … not even a little bit!”
When people believe they can handle their situation, that’s pressure. It pushes them to move faster or dig deeper without overwhelming them. When the pressure starts to overwhelm people to the point they feel like they can’t handle the situation anymore, that’s when it turns into stress and activates the body’s fight-or-flight responses. Put simply, pressure is motivating; stress is not.
We all know what that bodily response feels like – it could be your heart pounding after a near-miss during rush hour, or sweaty palms before you walk into a work meeting. It could just be a heightened awareness where you feel on high alert. It can last a few seconds or stretch across years.
These physical responses are rooted in ancient fight-or-flight instincts that helped our ancestors survive. Our bodies and our brains respond to an imminent physical threat – being attacked by a saber-toothed tiger, for instance – in much the same way as a more psychological threat, like being demoted at work or going through a breakup.
The problem is that if we remain in this stressed-out state chronically, those hormones and chemical reactions can start to actually harm our physical and mental health. Chronic stress can weaken our immune system and make us more susceptible to colds, infections, and viruses. It can wreak havoc on our digestion, lead to weight loss or weight gain and cause or exacerbate depression and anxiety.
Other serious illnesses and medical conditions that can be induced by stress include:
- Heart disease
- Skin disorders
- High blood pressure
- Stroke
- Depression
- Insomnia
- Headaches/Migraines
- Irritable Bowel Syndrome
- Colitis
- Indigestion/stomach ulcers
- Back, neck and shoulder pain
- Menstrual problems
- Impotence
- Allergies
- Asthma
- Overactive thyroid
If you can, try to reduce the root causes of stress in your life – such as leaving a toxic relationship or work environment. But we understand that some things are outside of our control. So how can we reduce our stress, or at least the feelings of stress in our lives? Here are some ideas:
- Get enough rest. We know it’s hard to get those 7-8 hours when you’re working long days and trying to keep up with all the responsibilities of life. But sleep is essential for your brain and body. Long-term sleep deprivation can impair cognitive function, memory, digestion – not to mention your mood. If you find yourself regularly struggling with insomnia, talk to your doctor about safe ways to help you fall asleep.
- Exercise. Physical activity releases endorphins that reduce stress hormones and boost your mood. It doesn’t have to be an hour-long high-intensity session – a 15-minute walk or stretching session can help. The most important thing to remember is to pick something you enjoy – if you hate running, then it won’t reduce your stress (or improve your mood).
- Socialize. Maintaining strong friendships is a key part of stress reduction and overall mental health. Humans are social animals, and isolation/loneliness can itself be a cause of stress. Ask a coworker to grab lunch, or see if your neighbor has time for a quick walk around the block. Call or text a friend you haven’t seen in a while.
- Get help. Sometimes we need a little extra help. If you need to, reach out to a licensed professional counselor to get the support you need.
As we enter the holiday season and long winter months, it can be a stressful time for many. If you are interested in therapy, we are here to help. Give us a call at 605-580-7358.