Dealing with Stress
Kathryn Lee, MHC
Amidst the Covid-19 pandemic, individuals have been experiencing higher levels of stress across the world. Awareness and knowledge is key to understanding our own self – by understanding the different types of stresses we face, we become better equipped to manage our own symptoms.
Types of Stress:
Eustress is “good” stress; it is the stress you feel when you are excited. When we experience eustress there is no perceived threat or fear and the feelings of stress quickly go away. You may experience eustress on your first day at a new job, when you are getting ready for a first date, or when you ride a rollercoaster.
Acute stress is the most commonly experienced stress. We experience acute stress when an immediate threat is perceived, whether that be physical, emotional, psychology, and/or spiritual. Acute stress is most frequently experienced in the short term and is typically triggered by a stressor. You may experience acute stress when you get feedback from your boss, during a fight with your partner, or when you are late to an event.
Chronic stress is a persistent and prolonged feeling of stress, where we find ourselves feeling overwhelmed. Causes may include a strained/dysfunctional marriage or family, a toxic work environment, financial strain, or basic human needs not being met e.g. homelessness, poverty.
Effects of Stress:
When we experience a stressful situation, it triggers the autonomic nervous system which increases our cortisol levels in our bodies in addition to other hormones. This creates the physiological symptoms we associate with stress such as increased heart rate or higher blood pressure. Acute stress is meant to be experienced short term and we can expect symptoms to subside once our bodies have processed the perceived threat. On the other hand, experiencing stress chronically can negatively impact an individual’s long-term health. Physical symptoms of chronic stress may include: a compromised immune system leading to illnesses or disease, aches and pains, decreased energy, and difficulty sleeping. Mental and emotional symptoms of chronic stress include: feelings of helplessness, a loss of control, disorganized thinking, addiction issues, brain fog, and mood disorders such as depression and anxiety.
What you can do:
If you are finding that your stress is not going away you may be experiencing chronic stress, which means that you may need a higher level of intervention and care than you may be accustomed to. Here are some ways that you can being managing your stress:
Get moving. Research has shown that exercising can positively impact your mood! Take a walk outside, dance, swim, anything to get your body moving.
Sleep. Sleep is integral to our brains and bodies; it allows us to reset and restore physically, mentally, and emotionally. Work on your sleep hygiene, you can start by creating boundaries and a routine around sleep.
Relaxation exercises. Try practicing meditation or mindfulness. Keep in mind that mindfulness is not just breathing, it can be anything from baking to painting. Find an activity that can ground your mind and body.
Connect with your support network. It is easy for us to get lost in our own minds especially while working from home. Self isolation will only drive yourself inwards.
Work with a mental-health professional. Help is always available, you are not alone.