Stress is something we all feel from time to time, but when its impact is overwhelming, our ability to cope with it gets challenged. Our experiences with work, family, friends, and meaningful life activities can be fine one day, then debilitated the next due to the onset of stress. As negative emotions rise, so too does our confusion and our feelings of uncertainty. For many, stress feels like riding a carousel: the up-and-down and back-and-forth movements are beyond their control and the cyclical recurrence seems unending. This process can lead to uneasiness and worry if we don’t take deliberate steps to address it. Luckily, we can combat the stress head-on by understanding its signs and practicing strategies to alleviate it.
Signs
A long time ago, stress was an important evolutionary advantage. Humans would experience it when they perceived danger and it encouraged them to find safety. Those same chemical reactions exist for us today, though our survival threats are fewer in number compared to our early ancestors. Now, we perceive threats, such as uncertainty about our career or a difficult conversation with a partner, and they incite the same discomfort once necessary for survival. Our neural-wiring responsible for stress seems incommensurate with the conditions of human existence, and our mental health often bears this burden. However, what we have now, and very well may not have had in the past, are conscious minds that can conceptualize mental health in the abstract.
When we recognize changes in our bodies and minds due to stress, we stand a much better chance at coping with its negative effects. Here are some common physical, emotional, and behavioral signs that could indicate we are overwhelmed:
Physical Signs:
- Increased heart rate and/or shallow breathing
- Increased body temperature
- Onset lethargy (e.g., feeling overly tired, difficulty getting up to work-out)
- Difficulty sleeping
Emotional Signs:
- Higher irritability
- Low conscientiousness
- Heightened nervousness and anxiety
- Frequent and/or drastic swings in mood
- Feeling purposeless
Behavioral Signs:
- Avoidance of stimulating activities previously enjoyed (e.g., reading, biking)
- Lower cognitive and physical activity
- Episodes of irregular behavior (e.g., bouts of anger)
- Lack of motivation
How to Cope
Just as stress results from the same neurochemical changes today as it did for humans thousands of years ago, our coping mechanisms to return to a state of normalcy can be similar. When a predator spelled trouble for us in the past, our natural responses prompted us to either fight or flight; we became hard-wired to exert energy to address our uneasiness. Stress today incites a similar call to action, even when we don’t face the same stakes. Coping with negative feelings requires deliberate steps to care for our physical and psychological health. Here are some effective ways you can shake up your habits and combat stress:
Physical
- Exercise – Stress encourages us to move. By channeling our negative feelings into physical exertion, we effectively convince our bodies that we’ve evaded our threats. Even small breaks in one’s day, like going for a walk, can help alleviate our anxieties.
- Take measures to promote sleep – A lack of sleep exacerbates stress. Some common behaviors, such as watching television before bed or drinking caffeine late in the day, can hinder our ability to fall and stay asleep. Check out these helpful tips for getting better sleep.
- Monitor food and substance consumption – “You are what you eat.” The cliché adage holds more truth than we often give it credit. Eating nutritious foods has benefits for our bodies and minds, and can be a driving catalyst for enhanced well-being. Similarly, monitoring our substance use can guide us to healthier living and clearer thinking, helping us deconstruct perceived threats and lower our neuroticism.
Psychological
- Connect with others – Humans are social creatures. Our ability to connect with others served as a useful tool to combat stress in the past, and the same holds true today. Talk with friends, family, and/or your mental health specialist to process what unsettles you.
- Reflect – We thrive when we pause. Today, humans face a completely novel existence where endless media compete for our attention. The bombardment of images can weigh upon our mental states, but intentional reflection (e.g., journaling, meditating) can redirect our psyche’s inward and help us overcome cognitive barriers.
- (Re)organize and Prioritize – We are creatures of habit, even when our habits induce uneasiness. Mental health professionals encourage their clients to change their routines and physical spaces to give their minds a new environment within which to exist. From organizing your bedroom to prioritizing the day’s most important tasks, acts that restructure your environment give your mind opportunities to break from their negative holding patterns.
The need for mental health services and treatments is currently greater than ever before. At Mindleap Health, we are committed to upgrading mental healthcare by providing access to mental health specialists and digital programs through our application.
