Understanding Stress and How to Cope

By: Jessica Heuston, LCSW

April is stress awareness month, and let’s face it, stress can drive us crazy. When it has not been acknowledged or addressed, it can wreak havoc on the mind and body. At times it can feel difficult to control. For some people, it seems like there is no solution other than wishing there were more hands and more time to tackle what life has given them. When under stress, it can be difficult to think clearly and this in turn can leave one feeling stuck. This is why it is crucial to gain an understanding of what the stress response system’s purpose is as well as how to manage stress.

Stress Can Be Good

Just so you know, stress is completely normal and is experienced by every human being on this Earth. It fuels the fire one may need to complete work that has a deadline. It helps one to nail that job interview. Healthy stress can push us to many finish lines. Not all stress is bad stress. In fact, healthy stress is known as eustress. The stress response system that is in every one of our bodies is responsible for helping us to get excited. That fight or flight experience can not only drive you to complete your goals, but it also supports you in staying alert and responding appropriately when you truly are in danger. The stress response system, otherwise known as the “fight or flight” response, is designed to keep you safe in emergencies. Our ancestors thrived off this system as they were hunters and gatherers. As the human race evolved, the stress response system remained and still continues to serve an important role in the body.

So, how do we know when stress is not good for us? Well, when we feel our bodies ramp up with physical symptoms that are indicators of stress in situations that would not typically create that type of response is a start. If this seems to be happening most days, almost all day long, then it becomes a problem. Prolonged stress comes with consequences. It negatively impacts all systems of the body in some shape or form. From migraines to high blood pressure, to chronic pain and fatigue. Most health conditions are either created by stress or exacerbated by stress.

Connecting The Mind to The Body

When we are under stress, it can be easy and come naturally for us to keep it movin’ and just push through. Some of us might fall into avoidance, doing whatever we can to not think about or face the stressor. Others may shut down completely. Basically, stress can cause us to fight, flight, or freeze. Our bodies simply take over, identifying whatever the stressor may be as a severe threat to our lives. But is the stressor at hand a true threat to our well-being?

Connecting our minds to our bodies is an important step when beginning to look at improving stress management. What are those automatic thoughts that have occurred for you in the given situation that have your heart pounding? Do they seem appropriate for the situation? Do you have evidence that support these thoughts being true? It can be easy to blow things out of proportion, jump to conclusions, and focus on the negatives when under stress. These types of thoughts will produce uncomfortable feelings that can potentially put strain on your body. By taking a step back to review automatic thoughts and then challenging the ones that are distorted, we can prevent and even alleviate unpleasant feelings.

Take Care of Yourself

Unmet needs are a huge vulnerability factor to experiencing a highly reactive response to a stressor. At that point feeling depleted is common, as well as the belief that there is nothing left to give. We simply can’t pour from an empty cup no matter how hard we try. When faced with a major stressor, it is important to review our self-care and prioritize these practices.

Our sleep, eating, and exercise habits need to be considered and altered if necessary to meet new demands. Ensuring we are remaining connected to positive social supports as well as understanding and setting limits within our relationships is crucial. Learn to get comfortable with saying “no” to things that will interfere with your ability to take care of yourself. Say “yes” to things that will support you during a stressful time. Think of those things that bring meaning to your life and fit those in to the best of your abilities. Taking care of yourself is holistic and not just physical. Consider your social, emotional, and spiritual needs.

Just Relax

It is possible to control and regulate our stress response system. There are quite a few practices that allow for this process to occur.

All forms of exercise assist in balancing cortisol, the stress hormone, while stimulating the release of endorphins known to boost mood.

Deep-breathing has the same effect, increasing oxygen to the brain which stimulates the parasympathetic nervous system. It helps calm the body.

Meditation practices help connect the mind to the body, bringing your awareness from worrying about the future to the present moment. Simply grounding yourself in the moment by utilizing your five senses in some shape or form can benefit your stress response.

For those that desire a more interactive and engaging form of meditation, there is a technique called Emotional Freedom Technique which involves tapping acupuncture points on your body using your fingertips. This technique helps connect your mind to your body while focusing in on the issue at hand.

No matter what form of relaxation you prefer, find the one that works best for you and do your best to schedule time to engage in it daily.

Final Thoughts

The stress response system helps to motivate as well as protect us. When our bodies are in a constant state of stress for a prolonged period of time, this can create problems. The more we are able to understand our response to stress, the better we can work to control it.

Taking care of oneself is key. If you find you are struggling to get stress under control, reach out to a medical professional and consider talking to a mental health professional. Reaching out to professional supports for help with stress is an excellent self-care step, and a first step towards improving your stress management.