By Jennifer Mann, LCSW, True North Solutions
Every day, people are experiencing some type of stress. When people think of stress, they often think of distress, which is associated with a negative reaction to an event in their life. Events that cause distress may include anything from divorce, financial problems, being fired, illness, death, fighting, limited privacy, a messy house, or doing business with unpleasant people. Distress is known to cause anxiety, and it certainly feels unpleasant. This is the stress that decreases performance in work or school and can lead to mental and physical health problems. People rarely think about eustress. Eustress is that “good” stress, that motivates people, helps focus their energy, feels exciting, and improves performance. Events that cause eustress may include a potential promotion, your wedding, retirement, a new baby, or moving into a new house.
Research shows that both distress and eustress can affect your body in several ways, some of which may be surprising. According to Mayo Clinic Staff, stress can affect your body, your mood, and your behavior in the following ways:
- Effects on the body: When experiencing stress, some people experience headaches, muscle tension (particularly in the shoulders and lower back), chest pain, diarrhea, vomiting, fatigue, changes in sex drive, stomach upset, and sleep problems. People with high stress levels are also known to have higher blood pressure, increased risk of heart disease, and even infertility.
- Effects on mood: People with high levels of stress tend to experience anxiety, depression, lack of motivation and focus, irritability, and/or anger. Stress can amplify other negative feelings being experienced, and can contribute to conflicts at home, work, and play.
- Effects on behavior: Stressed individuals are more likely to overeat or under eat, have angry outbursts, abuse substances, smoke cigarettes, and isolate socially.
No matter what is thrown at you, the goal is to cope as well as you can in any situation. Here are some effective coping skills to manage the stress in your life, which will, in turn, improve your overall health:
- Deep, abdominal breathing: Place your right hand on your stomach/abdomen and your left hand on your chest and take a few deep breaths (don’t worry, you won’t be patting your head or rubbing your stomach). Which hand is raising more on the inhale? The key in abdominal breathing is shifting your breathing so your right hand (stomach) is raising more on the inhale. This type of breathing is an effective strategy for reducing stress. Try breathing this way for at least 10 breaths. Rate your stress before and after to see if it worked!
- Progressive muscle relaxation (PMR): Progressive muscle relaxation helps you to feel the difference between tension and relaxation. Being able to recognize the difference can help you recognize an early sign of stress (muscle tightness), and with practice, relaxing will become an automatic response. Start with your feet and tense and relax your muscle groups slowly, one at a time, until you reach your forehead. There are sample guided PMR recordings at www.truenorthsolutions.org, and also on YouTube.
- Imagery: We’ve all heard it: “Picture you are on a beach….” This technique of using your imagination to put your mind in a less stressful place is a proven technique for decreasing stress. Doctors often suggest doing this prior to getting blood pressure checked because it can actually lower your blood pressure right there on the spot! Take some time to yourself, close your eyes, and imagine being somewhere peaceful and calm.
- Challenge stressful thoughts: More often than not, our stress is caused by our own distorted thinking. If you are having a thought that is stressful, become a “thought detective.” For example, if you have a thought, “I am no good. I am always making stupid decisions,” put on your detective cap. Find evidence for and against that thought that you are no good, and are always making stupid decisions. Chances are, you will find that most evidence points away from stressful thoughts, and we are just notoriously hard on ourselves. Another way to challenge your thought is to think to yourself, “what would I tell a friend in the same situation?”
If you are struggling with managing your stress or are in need of counseling, you can call True North Solutions at 309-589-1011 or visit www.truenorthsolutions.org.
Jennifer Mann is a licensed clinical social worker at True North Solutions. She specializes in adults and teens with family issues, substance use problems, and other types of stress.
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