Let’s face it, we all experience stress at some point in life. A normal stress response is short-lived. For example, someone startles you from behind (stressor). Your brain and hormone system release a series of stress hormones (stress response), which enables you to think quickly and respond appropriately (fight-or-flight response). Once you realize you are not in danger, the stress hormones return to normal. Unfortunately, most stressors stem from day-to-day issues like bills, work, family disagreements, deadlines, and peer relationships. These constant stressors keep our bodies stuck in a state of stress response, which leads to multiple health and emotional consequences such as weight gain, decreased sex drive, impaired immune system, fatigue, chronic headaches, poor concentration, irritability, cardiovascular disease, anxiety, and depression.
While stress is unavoidable, there are ways to improve how you respond. First, consider how the stressor will impact you in the long-term. Will it even be an issue a year from now? Try altering the stressor by learning to say no to things that cause stress, or speaking up about your needs and wants. For example, you have let your adult son move in temporarily with his wife, while they save money for a new home. They are not contributing to the household and you are getting upset because your food, water, and electric bill have increased. Have you let them know your concerns? Have you asked for a set amount to be paid by them? Next, learn to adapt to the stressor by changing your view of the stressor from negative to positive. Take the above scenario, instead of allowing yourself to get frustrated, look at the situation as you are doing something good to help your son and his new wife to get ahead. Finally, accept the stressor by learning to let go of things you cannot control. In this case, you do have control over what happens in your home and if the situation becomes too stressful, you can ask them to contribute or find another place to stay. The control is now out of your hands as it is up to them to respect your requests or move out.
Meditation is one of the most helpful ways to relieve some of the negative symptoms associated with chronic stress. It just takes minutes out of your day to stop and meditate. Set your timer to five minutes. Close your eyes and relax your body by taking in deep breaths from your diaphragm. When you exhale, visualize the stress and tension leaving your body starting with your head and moving to your toes. Work to clear your mind by trying to keep your thoughts in the present moment. Once your five minutes are up, you should feel more relaxed and ready to get back to your day with a refreshed mind.
Understanding the negative impact chronic stress has on your well-being is essential. Having the tools to respond effectively will help you to minimize the harms created by ongoing stress. When you see that an issue is sticking around longer than it should, you need to question how the situation can be changed. If the situation cannot be changed, you need to find a way to alter, adapt, or accept the stressor. Your health and well-being are too important to live stressed-out.
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