Understanding and Managing Stress

In today’s fast-paced world, stress has become a global epidemic, affecting millions. According to Gallup’s 2018 annual world poll¹, people report being more stressed than in any previous year since the poll’s inception. This trend has only worsened in recent years. The American Psychiatric Association’s 2024 annual mental health poll² 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.

This rising tide of stress and anxiety is not confined to any particular demographic – topping the list of concerns, are adults are anxieties about current events (70%), with the economy (77%), the 2024 U.S. election (73%), and gun violence (69%). The pervasive nature of this stress crisis calls for a deeper understanding of its causes, impacts, and, most importantly, effective management strategies.

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 component interacting with our internal environment
2. A cognitive “stressed out” response
3. Physical manifestations (e.g., hypertension, headaches, 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.

The Impact of Chronic Stress

The Gallup-Sharecare well-being metric, which measures the “good life” on a scale of 0 to 100, has shown alarming trends. In 2017, nearly half of the states in the U.S. saw their well-being scores decline, with no states showing noteworthy improvement for the first time since the metric’s inception.

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

• Physical Health: Stress can lead to serious health problems such as heart disease, high blood pressure, 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 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. This can manifest as persistent worry, difficulty concentrating, mood swings, and feelings of overwhelm.
• Sleep Disturbances: 40% of adults report that sleep significantly impacts their mental health, often disrupted by stress. Poor sleep can create a vicious cycle, as lack of rest can increase stress levels, which in turn makes it harder to sleep.
• Work Performance: Stress can significantly impact job performance, leading to decreased productivity, increased absenteeism, and strained workplace relationships. 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 U.S. economy. 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.

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:

• Find a quiet, comfortable place to sit
• Focus on your breath, noticing the sensation of air entering and leaving your body
• When your mind wanders, gently bring your attention back to your breath
• Start with 5-10 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. Try these techniques:

Counted Breathing:

• Place your tongue on the roof of your mouth behind your teeth
• Inhale silently for a count of 5
• Exhale audibly for a count of 8
• Repeat the cycle

4-7-8 Breathing:

• Inhale through your nose for a count of 4
• Hold your breath for a count of 7
• Exhale through your mouth for a count of 8
• 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 forms of exercise 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, reducing depression and promoting creative thinking:

• 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:

• 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.

Time Management and Prioritization

Poor time management can be a significant source of stress. Try these strategies:

• 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 non-essential commitments
• Set realistic goals and deadlines
• Use techniques like the Pomodoro method (25 minutes of focused work followed by a 5-minute break)

Professional Help

For those experiencing severe or persistent stress symptoms, seeking professional help is crucial. Treatment options include:

Psychotherapy

Cognitive-behavioral therapy (CBT) and other talk therapies can help you develop stress coping strategies and change negative thought patterns. These therapies can provide tools to manage stress more effectively in the long term.

Psychiatry

In some cases, 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.

Transcranial Magnetic Stimulation (TMS)

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.

Get Help Managing 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 management 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. Gallup 2024 Report, State of the Global Workplace: The Voice of the World’s Employees
2. American Psychiatric Association. (2023, May 1). Annual Poll: Adults Express Increasing Anxiousness. https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness