Stress … it’s one of the most overused words in our modern vocabulary. Money problems, demanding professions, overbooked schedules and troublesome relationships are only a few of the reasons we can feel the weight and drain of this all too often pressure. For this reason, Southshore PT wants to take a moment to recognize National Stress Awareness Month, observed every April since 1992 to call attention to the negative impacts this present-day epidemic has on all of us.

The American Psychological Association has classified this mental health concern into three distinct but sometimes overlapping categories: acute, episodic acute and chronic. Acute and episodic are usually linked to a specific trigger.  For example, a car accident could cause a singular occurrence of acute stress whereas annual dental visits could result in recurrences of episodic acute stress. Chronic stress is another issue entirely as it keeps you in a constant state of overdrive. Your health takes a major hit because “your cortisol and adrenaline levels are constantly coursing at higher levels, and your body and mind don’t get the opportunity to wind down.”

How can I manage my stress?

Learn to say “no.” Overscheduling yourself or (worse) committing yourself to obligations for which you have no interest often result in tension and resentment. Just be aware that being assertive is not to be confused with being aggressive. Advocating calmly but firmly for yourself will prevent a meltdown later that could result in conversations with family, friends, co-workers, etc. that you could regret.

Have realistic expectations. “God grant me the serenity to accept the things I cannot change.” Words to live by. There are certain stressors that are beyond our control. Life can sometimes be expensive, complicated, and busy. We will all experience these moments from time to time. The important thing to remember is that, while not usually overnight, the trying times will end and life will level out again.

Don’t hole up. It’s a natural reaction to want to retreat to your home or even your bed to be alone when things get tough. And taking a mental health day can be beneficial from time to time. But the longer you hide away, the harder it is to get back out again. Baby steps are fine. Taking a walk, getting out to grab a coffee, or connecting with a friend for even a short time can make a difference.

Breathe. Probably the easiest option on the list, breathing mindfully should be the go-to solution for sudden onsets of stress. Also known as square breathing, box breathing distracts the brain and calms the body by focusing only on a pattern of inhale – hold – exhale – hold, each for four seconds. To learn more about the benefits of box breathing and other similar techniques, click here.

Avoid alcohol and other drugs. These addictive coping mechanisms disrupt the brain’s chemical balance to provide only fleeting relief, ultimately creating greater mental and physical health issues. As tolerance builds resulting in a need for more of it, the user can develop symptoms like mood swings, heightened anxiety, disrupted sleep, compromised decision-making abilities, and long-term cognitive damage.

Seek help. Sometimes our problems are too overwhelming to handle independently. If your stress is impeding your daily life, it may be time to seek counseling. Thankfully, in today’s day and age, it’s never been easier. Most therapists now see patients both in person and virtually enabling you to widen your search circle. For help finding community services, dial 211 or click here.

In crisis and don’t know where to start? Text HOME to 741741 for free, confidential support from a trained crisis counselor … during National Stress Awareness Month and beyond.

Michele Robert Poche