Simple Ways to Relieve Stress
National Stress Awareness Month
4/13/2023
Catherine Cattanach, Aspirus Behavioral Health Physician Assistant
According to the
American Psychological Association (APA), around a third of adults report that
stress is completely overwhelming most days. Worries about work, money, health
issues, family responsibilities — as well as broader issues like discrimination
and climate change — can pile on the stress.
“Stress is a normal
part of the human experience, but too much of it can keep us from feeling and
performing our best. If it’s overwhelming or prolonged, it can have lasting
effects on our physical, mental and emotional well-being,” says Catherine
Cattanach, Aspirus Behavioral Health Physician Assistant.
When we experience
stress, it sets off a chain of physiological events. The body releases
adrenaline, a hormone that temporarily causes our breathing and heart rate to
speed up and our blood pressure to rise. These reactions prepare us to deal
with the situation — the “fight or flight” response.
Long-term activation
of the body’s stress response system, along with prolonged exposure to cortisol
and other stress hormones, may put us at risk for health troubles such as
digestive problems, anxiety, headaches, depression, sleep problems, weight gain,
memory and concentration issues, reduced fertility, high blood pressure, heart
disease and stroke.
“Learning to cope with
stress and finding healthy ways to deal with stressful situations can go a long
way towards living a healthy and positive life,” says Cattanach. “If your
current go-to is to turn to unhealthy behaviors such as smoking, overeating or
physical inactivity, that’s probably a good place to start.”
Next time you’re
feeling overwhelmed, try these stress busters from the National Institute of
Mental Health (NIMH) and American Heart Association (AHA):
- Exercise and eat healthy
- Get regular sleep
- Avoid excess caffeine
- Keep a journal
- Download an app with relaxation exercises
- Spend extra time with your pets
- Take a walk in nature
- Identify and challenge your negative thoughts
- Explore mindfulness meditation
- Reach out to your friends or family
If you are struggling
to cope, or the symptoms of your stress begin to interfere with your everyday
life, it may be time to talk to a health care professional. Find an Aspirus
provider at aspirus.org
/ find-a-provider.
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