Understanding and Managing Stress: From At-Home Techniques to Professional Support

In today’s fast-paced world, stress has become a global epidemic, affecting millions. According to Gallup’s 2024 annual US poll, 49% of adults say they experience frequent stress, which is the highest level recorded in the past 20 years.¹ Further underscoring this concerning trend, the American Psychiatric Association’s (APA) 2024 annual mental health poll reveals a troubling progression: 43% of U.S. adults report feeling more anxious than the previous year, up from 37% in 2023 and 32% in 2022.²

This rising tide of stress and anxiety is not confined to any particular demographic. Topping the list of reasons why adults are anxious are worries about current events (70%), the economy (77%), the 2024 US election (73%), and gun violence (69%).² The pervasive nature of this stress crisis calls for a deeper understanding of its causes, impacts, and most importantly, effective management strategies.

Here’s a look at what causes stress, its physical manifestations, and management strategies that support mental well-being.

What Is Stress?

Stress is a complex physiological and psychological response to external pressures or demands. While there’s no universally agreed-upon definition, stress generally involves:

1. An external stressor triggering an internal emotional response, such as graphic content.
2. A cognitive “stressed out” response.
3. Physical manifestations — hypertension, headaches, and gastrointestinal issues.
4. Activation of the sympathetic nervous system’s “fight or flight” response.

It’s important to note that not all stress is negative. Positive stress, or “eustress,” can result from exciting life events like marriages, promotions, or new opportunities. This type of stress can be motivating and even beneficial in small doses. However, when people say they’re “stressed,” they typically refer to negative stress or distress, which stems from challenges like financial problems, work difficulties, or relationship issues.

Our brains operate on four different brain waves, from high to low: beta, alpha, theta, and delta. The beta level, where we typically operate day-to-day, is associated with stress. Understanding these brain wave patterns can help us develop more effective stress management techniques.

Finding Relief: Psychiatry, Psychotherapy, and TMS Therapy for Stress

The Impact of Chronic Stress

A recent metric for measuring American well-being called the CORE Score was introduced two years ago by the American Academy of Arts and Sciences, evaluating factors such as economic security and health. In 2023, it published a national score of just 5.54 out of 10, with noticeably low scores in political efficacy (4.17) and household financial resilience (4.18).³ Rising stress levels are more than just unpleasant — they can have a very real impact on physical and mental health.

Chronic stress, when left untreated, can have far-reaching effects on our overall well-being, including:

• Physical health: Stress can lead to serious health problems such as heart disease, high blood pressure, chronic pain, and diabetes. It also weakens the immune system, making us more susceptible to illnesses. Over time, chronic stress can exacerbate existing medical conditions and contribute to the development of new ones.
• Mental health: Prolonged anxiety and stress often results in mental health disorders like depression and anxiety. The APA’s 2024 poll shows that 53% of adults say stress has the biggest impact on their mental health.² This can manifest as persistent worry, difficulty concentrating, mood swings, and feelings of overwhelm.
• Sleep disturbances: 40% of adults report that sleep has the most significant impact on their mental health — stress and sleep often interconnected.² Poor sleep can create a vicious cycle, as lack of rest increases stress levels, which in turn makes it harder to sleep, highlighting the importance of proper sleep hygiene.
• Work performance: Stress can significantly impact job performance, leading to decreased productivity, increased absenteeism, strained workplace relationships, and even workplace depression. This can result in a negative feedback loop where work stress leads to poor performance, which creates more stress.
• Personal relationships: High-stress levels can put a strain on personal relationships, affecting our social connections and support systems. This can lead to isolation, further exacerbating stress and mental health issues.
• Economic impact: 65% of adults believe untreated mental illness negatively impacts the US economy.² This includes costs related to healthcare, lost productivity, and disability benefits.
• Long-term health consequences: Chronic stress has been linked to accelerated aging, increased risk of neurodegenerative diseases, and even changes in gene expression that can be passed on to future generations.⁴

Related: Stress and Parenting Children With Autism

Stress Management Strategies

While stress may seem overwhelming, there are numerous effective strategies to manage and reduce its impact. It’s important to remember that what works for one person may not work for another, so it’s worth experimenting with different techniques to find what suits you best.

Mindfulness and meditation

Practicing mindfulness meditation can help reduce anxiety and promote a sense of calm. Here’s a simple mindfulness exercise:

1. Find a quiet, comfortable place to sit.
2. Focus on your breath, noticing the sensation of air entering and leaving your body
3. When your mind wanders, acknowledge it without judgment — like noticing a friend entering and exiting the room — then gently return your attention back to your breath.
4. Start with 5 to 10 minutes daily and gradually increase the duration.

Regular mindfulness meditation practice has been shown to reduce stress, improve emotional regulation, and even change the structure of the brain in areas associated with attention and emotional processing.

Breathing exercises

Deep breathing exercises can activate the body’s relaxation response and increase alpha brain wave activity, promoting relaxation and creative thinking. Here are some easy breathing techniques you can try to alleviate stress.

Counted breathing

This simple method helps slow your heart rate and calm your nervous system by focusing your attention on a steady rhythm of breath. Here’s how to do it:

1. Place your tongue on the roof of your mouth behind your teeth.
2. Inhale silently for a count of 5.
3. Exhale audibly for a count of 8.
4. Repeat the cycle.

4-7-8 breathing technique

Developed by Dr. Andrew Weil, this technique promotes relaxation by regulating oxygen flow and activating the body’s parasympathetic “rest and digest” response. To perform the 4-7-8 breathing technique:

1. Exhale with an audible “whoosh.”
2. Inhale through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale through your mouth for a count of 8.
5. Repeat 4 times, twice daily.

These breathing techniques can be particularly helpful in acute stress situations, providing a quick way to calm your nervous system.

Regular physical exercise

Incorporating regular exercise into your routine can significantly reduce stress levels. Aim for at least 150 minutes of moderate-intensity exercise per week. Exercise releases endorphins, which are natural mood boosters, and can help improve sleep quality.

Some effective mood-boosting workouts for stress relief include:

• Yoga.
• Jogging or running.
• Swimming.
• Dancing.
• Cycling.

Remember, the best exercise is the one you enjoy and will stick with consistently.

Aromatherapy

Essential oils have been used for thousands of years for their therapeutic properties. Some oils particularly effective for stress relief include:

• Lavender: Reduces anxious feelings and promotes peacefulness.
• Vetiver: Has a calming and grounding effect on emotions.
• Ylang Ylang: Lessens tension and promotes a positive outlook.
• Rosemary: Reduces nervous tension.
• Eucalyptus: Helps clear the mind and promotes relaxation.

You can use these oils in a diffuser, add them to a bath, or apply them topically when diluted with a carrier oil.

Visualization techniques

Visualization can help increase alpha brain wave activity, helping you overcome depression and promoting creative thinking. To begin:

• Imagine your stomach as a balloon, expanding as you inhale and deflating as you exhale.
• Visualize stress gathering in your chest as you inhale, then being expelled as you exhale.
• Picture a peaceful, calming scene in detail, engaging all your senses.

Regular visualization practice can help train your mind to focus and relax, making it easier to manage stress in daily life.

Social connections

Maintaining strong social connections is crucial for mental health. Make time for friends and family, and don’t hesitate to reach out for support when needed. Social support can provide several benefits, including:

• A sense of belonging and self-worth.
• Opportunities to share positive experiences.
• Emotional support during difficult times.
• A buffer against the negative effects of stress.

In the digital age, it’s important to prioritize face-to-face connections, when possible, as these tend to be more beneficial for stress relief than online interactions or AI companions.

Time management and prioritization

Poor time management can be a significant source of stress. Try these strategies to break the cycle of procrastination:

• Use a planner or digital app to keep track of tasks and deadlines.
• Break large projects into smaller, manageable steps.
• Learn to say no to nonessential commitments.
• Set realistic goals and deadlines.
• Use techniques like the Pomodoro method — 25 minutes of focused work followed by a 5-minute break.

Related: Navigating Parental Anxiety and Stress

Professional Help for Managing Stress

For those experiencing severe or persistent stress symptoms, seeking prompt support from a mental health professional is crucial. Here’s a look at available treatment options to put you on the path toward emotional resilience sooner.

Psychotherapy

Cognitive behavioral therapy (CBT) and other forms of talk therapy can help you develop effective stress-coping strategies and reframe negative thought patterns. These therapies can provide tools to manage stress more effectively in the long term, and having a trained professional provide an unbiased perceptive can be profoundly beneficial for those who feel stuck in their thoughts or want to be held accountable as they work toward a mental-health goals.

Psychiatry

In some cases, certain types of medications prescribed by a psychiatrist may be beneficial in managing stress-related symptoms. This is particularly helpful when stress has led to conditions like anxiety disorders or depression, and through medication management, a professional will adjust your dosage or prescription type to find the best one for you.

Transcranial magnetic stimulation (TMS) therapy

For stress-induced depression that doesn’t respond to other treatments, TMS therapy might be an option worth exploring. This non-invasive treatment uses magnetic fields to stimulate areas of the brain known to be associated with mood regulation.

Related: TMS for Anxiety

How Neuro Wellness Spa Can Help You Manage Stress

The increasing prevalence of stress in our global society is a call to action. The APA’s 2024 poll shows that 71% of adults feel children and teens have more mental health problems than they did 10 years ago, highlighting the urgency of addressing this issue across all age groups.

The mental health professionals at Neuro Wellness Spa will help you understand the nature of stress, recognize its impacts, and implement effective stress treatment strategies, so you can take back control of your mental health and well-being. Whether it’s medications to help with depressive and anxiety symptoms associated with stress, psychotherapy to learn effective coping strategies, or TMS therapy for a non-systemic treatment alternative, our care team will point you towards the best treatment option for you. Contact us today to schedule a consultation.

References

1. Fioroni, S., & Foy, D. (2024, April 15). Americans sleeping less, more stressed. Gallup.com. https://news.gallup.com/poll/642704/americans-sleeping-less-stressed.aspx

2. American Adults Express Increasing Anxiousness in Annual Poll;  Stress and Sleep are Key Factors Imp. (n.d.). https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness

3. Wellbeing for USA in 2023 | American Political Economy Exchange (APEX). (n.d.). https://corescore.us/wellbeing-2023-usa/core_score/2023/00?demographic=geography-overall

4. Yegorov, Y. E., Poznyak, A. V., Nikiforov, N. G., Sobenin, I. A., & Orekhov, A. N. (2020). The Link between Chronic Stress and Accelerated Aging. Biomedicines, 8(7), 198. https://doi.org/10.3390/biomedicines8070198