Stress is an unavoidable part of life. From time to time, everyone experiences increased levels of stress. However, if left unaddressed, stress can continue to build and affect your health and ability to cope with life. This process can occur with chronic stress that builds gradually over time or with acute stress that suddenly overwhelms your ability to cope. That’s why social support and self-care are important. They can help you see your problems in perspective…and ease stressful feelings.
Sometimes, stress can be good. For instance, it can help you develop skills needed to manage potentially threatening situations in life. However, stress can be harmful when it is severe enough to make you feel anxious and out of control. Strong emotions like fear, sadness or other symptoms of depression are typical as long as they are temporary and don’t interfere with daily activities. If these emotions last too long or cause other problems, it’s a different story.
Symptoms of stress
Physical or emotional tension are often signs of stress. They can be reactions to a situation that causes you to feel threatened or anxious. Stress can be positive (such as planning your wedding) or negative (such as dealing with the effects of a natural disaster).
Common reactions to a stressful event include:
Disbelief and shock
Tension and irritability
Fear and anxiety about the future
Difficulty making decisions
Being numb to one’s feelings
Loss of interest in regular activities
Loss of appetite
Nightmares and recurring thoughts about the event
Anger
Increased use of alcohol and drugs
Sadness and other symptoms of depression
Feeling powerless
Crying
Sleep problems
Headaches, back pains and stomach problems
Trouble concentrating
Tips for self-care
The best way to manage stress in hard times is through self-care. Below are the recommendations from the Centers for Disease Control and Prevention (CDC) for managing stress in healthy ways:
Avoid drugs and alcohol. They may seem to be a temporary fix to feel better, but in the long run, they can create more problems and add to your stress–instead of taking it away.
Find support. Seek help from a partner, family member, friend, counselor, doctor or clergyperson. Having a sympathetic, listening ear and sharing about your problems and stress really can lighten the burden.
Connect socially. After a stressful event, it is easy to isolate yourself. Make sure that you are spending time with loved ones. Consider planning fun activities with your partner, children or friends.
Take care of yourself.
Eat a healthy, well-balanced diet
Exercise regularly
Get plenty of sleep
Give yourself a break if you feel stressed out–for example, treat yourself to a therapeutic massage
Maintain a regular routine
Stay active. You can take your mind off your problems by helping a neighbor, volunteering in the community or even taking the dog on a long walk. These can be positive ways to channel your feelings.