Nearly half of all American adults reported feelings of stress in a Gallup poll.1 Stress has been on the rise over the past 30 years, and it’s a daily part of the lives of many Americans. But managing stress is another matter entirely. More often, those living with stress feel as though their stress is controlling them. You might even feel stressed about how stressed you feel!
Know that you aren’t alone in your feelings of intense stress. The key to managing that stress, however, is understanding it. In this blog, we’ll break down the causes and chemistry of stress, as well as some strategies to help you manage it and even reduce stress.
The Science of Stress
Stress is, in essence, your body’s response to a threat or perceived threat. When presented with danger, your brain begins to produce cortisol — the stress hormone — to help activate your “flight or fight” response. This allows you to protect yourself from immediate danger in a way that your body might not be able to otherwise. In prehistoric times, that might be running from a vicious animal. But today’s stressors are very different.
Many of today’s stressors come down to psychological or emotional triggers. You may feel stress about a project at work, stress over a relationship, stress over finances. But the body still responds in the same way: through the production of cortisol and the activation of the flight or fight response. This leads to certain symptoms, including:
- Headaches
- Trouble sleeping
- Aches and pains
- Fatigue
- Anxiety
- Digestive issues
- Issues with focus and memory
- Changes in appetite
Some stress is natural. It’s impossible to avoid completely. The problem is when stress becomes a frequent or overpowering presence in your life.
The Problem With Chronic Stress
The body’s stress response is meant to help activate a survival instinct in the short term. Persistent stress is not something that humans have adapted to, and it’s become more and more common. With instant access to the news, you may become stressed about the state of the world — whether politically, environmentally, or in terms of social justice. Economic recessions often exacerbate chronic financial stress.
Additionally, mental health causes can create chronic stress. For instance, trauma can often lead to post-traumatic stress disorder (PTSD). For those who live with PTSD, that stress response may be triggered even when there is no actual danger. They may feel constantly on guard and constantly stressed.
This understandably has negative impacts on your emotional health — such as anxiety or depression. It can also have physical health impacts. Those who experience chronic stress are more at risk of heart disease or ulcers, high blood pressure, and even stroke.2
Stress Management and Rivia Mind: How We Can Help
Fortunately, the skilled and compassionate clinicians at Rivia Mind are experts when it comes to stress. We have a number of treatments and strategies that can help you take control of your life again despite your stressors. These include:
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Individual Therapy
We work with therapists who specialize in stress heavy conditions such as PTSD and anxiety. We also work with providers who specialize in reproductive mental health, including conditions such as postpartum depression or anxiety. These therapists can work with you to develop coping strategies to prepare yourself for stressful situations and manage your stress.
Couples Therapy
Relationships can become a source of stress when there is poor communication. But through couples therapy, you can work with a specialized therapist to improve your communication and troubleshoot the problem areas in your relationship. This can help you not just to have a healthier relationship with your partner, but healthier relationships of all kinds, thus reducing stress.
Trauma-Informed Care
Those who have experienced trauma often have a different relationship with stress, especially individuals with PTSD. Rivia Mind provides trauma-informed care that takes into account the cause of your stress — the trauma itself. By processing your trauma and healing from it, you can learn better ways to cope with your stress.
Medication Management
In addition to therapy, we also provide medication management to patients. Our psychiatrists and psychiatric nurse practitioners will consult with you to determine if antidepressants such as SSRIs or SNRIs could be helpful in managing your stress. These medications promote an increase in serotonin and norepinephrine in the brain, helping you feel calmer and happier. While often prescribed for depression and anxiety, they are also frequently prescribed for stress disorders.
Strategies To Manage Stress
Outside of Rivia Mind’s services, there are also steps you can take in your own life to help manage your stress. Here are a few of our recommendations:
Planning Ahead
You may not be able to plan for everything, but when something is within your control, preparation is key. If you know that you will be facing a stressful situation soon — such as an exam or a difficult project for work — create a plan to help you best manage that situation. You can also work ways to destress and practice self-care into your plan in order to lower stress levels.
Listen To Your Body
Take a moment to listen to your body. This could be through a body scan meditation or a simple pause throughout the day to ask yourself how you’re feeling. Where do you feel your stress? Are you overstimulated? Restless?
Get Plenty of Rest
Getting the proper amount of sleep is important for any emotional regulation, but especially stress management. When you’re sleep deprived, you’re less resilient and more easily overwhelmed and stressed. But if you get a full night’s rest, you will feel refreshed and focused, which can help to reduce your stress.
Eat a Healthy Diet and Get Active
Have you ever noticed that after eating fast food or binging on snacks, you feel gross and your brain is a little foggier? What you eat can contribute to your mental state. Seek out nutritious foods that will boost your energy and focus, and consider cutting back on caffeine if you struggle with stress. It also helps to exercise in some way, whether it’s a trip to the gym or a walk around the neighborhood.
If you’re struggling with stress, Rivia Mind is here to help. Contact us today to learn more about our services or schedule an appointment today so that you could manage and learn how to cope with your stress.
Resources:
- Americans Sleeping Less, More Stressed – Gallup
- Chronic Stress Puts Your Health at Risk – Mayo Clinic
