Stress: An Epidemic of Our Times

To manage stress and its health impacts, don’t pretend it doesn’t exist but learn coping mechanisms

An epidemic of stress, worsened by the COVID-19 pandemic, is wreaking havoc on countless lives. The causes are many, from overuse of technology to complicated family lives, finances, work, relationships, and caring for ill or disabled loved ones. Many times, stress is self-imposed with an endless loop of incessant self-talk and negative thoughts. Whatever the source, stress that is constant and, without relief, can negatively impact mental and physical health, jeopardizing one’s overall well-being.

Stress is the body’s response to the demands of the world. There are four main types of stressors:

• External stressors are environmental conditions that impact a person. They are adverse physical, mental, emotional, or spiritual conditions, such as pressured working conditions, loud noise, or abusive circumstances.
• Internal stressors are ingrained beliefs, attitudes, and illnesses. These are adverse physical, mental, emotional, or spiritual conditions that reside in the mind as incessant thoughts.
• Acute stress is the “fight, flight, or freeze” response to a perceived immediate threat or danger. This can include sudden noise, extreme isolation, hunger, and infection.
• Chronic stress is when acute stressors continue for long periods of time without resolution. When this happens, the instinct to fight, flee or freeze becomes suppressed. If not resolved, illness can ensue.

While mild stress can act as a motivator, inspiring one to action to complete a task, it’s a problem when stress continues for long periods of time. When stress is persistent, it can endanger one’s health. Dealing effectively with stress management begins by identifying the sources of stress in one’s life, making it possible to develop coping strategies. Everyone deals with stress differently, so making a list of the situations, concerns, or challenges that trigger a stress response can help manage the reaction.

What Stresses You Out?

Money

Finances are considered the top cause of stress in the US, according to the American Psychological Association, who report that 72% of Americans say they are stressed about money at least some of the time and 77% say they feel considerable anxiety about money. This can lead to arguments with loved ones, worry about spending, fear about the future, and depression.

Work

Work is another major contributor to stress. Job insecurity, being overworked, dissatisfaction with career choices, conflicts with colleagues, and a general feeling of not being appreciated all can be stress inducing. The Centers for Disease Control and Prevention (CDC) found that Americans spend 8% more time at work compared to 20 years ago, while 13% work a second job. The CDC also reported that at least 40% say their jobs are stressful, and 26% say they have burnout at work.

Stress that is constant can negatively impact mental and physical health.

Technostress

Living in a hyperconnected society has led to what has come to be known as “technostress”—the negative impact of usage of electronics. According to the Pew Research Center, 68% of Americans own smartphones. Gone are the days when a call can be missed. Cell phones mean everyone is reachable all the time. While technology is meant to make social and work life easier, the constant connection and stimulation can cause tremendous stress. With email in-boxes full and text message alerts pinging, for many there is no break from electronic communication.

Relationships 

Relationships can be difficult and stressful. In a fast-paced world, couples may not get enough time together and communication issues may surface. Shared responsibilities may fall on one party, causing resentment. Most people know someone, a colleague or someone in their social circle, who upsets them, causing tension and frustration.

Parenting 

Parents are called upon to manage extremely busy schedules these days, which means juggling a job, household duties, and raising children. Many parents work long hours, may be single, have marital tension, make low income, or are jobless. A growing number of parents are raising children with a behavioral disorder or developmental disability. The CDC reported that in 2020 approximately 1 in 54 children in the US were diagnosed with autism spectrum disorder (ASD), putting additional strain on families.

Daily Busyness

Being overly busy is something of a modern plague. The stress of being a busy person can also take its toll. Running late, losing things, forgetting to bring important items to an event, running from place to place can all cause stress. These daily inconveniences can add up, creating a major source of anxiety. Some people may not have time in the day to do everything they need to do, but for others leading a busy life can also be driven by guilt, the need to people-please, or simply the inability to say “no.” A busy person may overlooking their own basic needs or performing out of expectation, causing resentment and depletion.

Major Life Changes

Even if a life change is positive, it can cause stress. Getting married, having a baby, receiving a promotion, or moving into a new house, although “happy” events, can be the most difficult times of life. Negative sources of stress include the death of a loved one or a divorce. For the past 50 years, clinicians have used the term “adjustment disorder” to describe those struggling to cope with a particularly stressful situation or ongoing circumstance that causes stress. Studies indicate that approximately 1% of the US population has an adjustment disorder.

Internal Strife

Stress is not always about what happens to a person—stress response can often be self-induced. Feelings and thoughts that seem to come out of nowhere can cause extreme unrest. Fear of failure, uncertainty about the future, and lack of control in a situation can cause internal torment. Attitudes, opinions, and expectations can create an undue amount of stress. The negative self-talk many live with can exacerbate stress.

The Physical and Mental Effects of Stress

Although a completely stress-free life is not possible, chronic stress interferes with quality of life and negatively impacts health.

The Stress Hormone

The body’s stress response is controlled by cortisol, a naturally occurring steroid hormone. Also known as "the stress hormone," cortisol is secreted by the adrenal glands and is involved in the regulation of blood pressure, metabolism of glucose, immune function, inflammatory response, and insulin release. When experiencing fear or stress, the adrenal glands release cortisol as part of the body’s fight or flight response. The body rapidly prepares to stay and deal with the problem, to freeze, or to escape. The part of the brain known as the amygdala alerts the hypothalamus, which signals a cascade of responses that release hormones such as adrenaline and cortisol.

Many effects of high cortisol levels caused by stress are life threatening.

Although cortisol is important for bodily functions, having prolonged levels of it in the bloodstream can have negative effects, including high blood pressure, impaired cognitive performance, suppressed thyroid function, dizziness, anxiety, inflammation, insomnia, low libido, and fatigue.

Many effects of high cortisol levels caused by stress are life threatening. For instance, increased belly fat puts people at risk for heart attacks, strokes, metabolic syndrome, high levels of “bad” cholesterol (LDL), and lower levels of “good” cholesterol (HDL). Chronically high levels of cortisol can also lead to Cushing Syndrome, which causes high levels of blood sugar, osteoporosis, depression, and frequent infections. Over the past decade, the relationship between stress and inflammation has been studied extensively. There is strong evidence to indicate that 75–90% of human disease is related to stress and inflammation, including cardiovascular and metabolic diseases as well as neurodegenerative disorders.

Living in a state of constant worry and fear can cause anxiety disorders such as panic attacks, post-traumatic stress disorder, and obsessive-compulsive disorder. It’s estimated that each year, 40 million American adults are affected by an anxiety disorder, the most common mental illness. Researchers have discovered that chronic psychological stress can cause depression, autoimmune diseases, upper respiratory infections, and slowed wound healing.

Tools to Manage Stress

To manage stress, don't pretend it doesn't exist but implement healthy coping mechanisms. After decades of living in stress and worry, it can take patience and compassion for oneself to learn new ways to deal with the stressors that can consume our lives. Understanding the health risks of chronic stress and knowing the triggers is a huge step forward. There are a multitude of ways to change one’s perspective about life, identify the warning signs of stress, and react to a situation differently. By using a relaxation response, the opposite of the stress response, one can remain calm and focused during many situations. This is not to say that stress will not exist, but the constant, unending pattern of chronic stress can be subdued.

Meditation and Mindfulness

One of the most effective ways to alleviate stress is through meditation and mindfulness. These practices involve being still, clearing one’s mind, and attaining a state of being consciously aware. Scientific studies over the past two decades, have found that mind-body practices have the ability to lessen stress, alleviate depression, downregulate central inflammatory pathways, and boost the immune system. Mindfulness and meditation have been found to be beneficial for chronic inflammatory conditions such as rheumatoid arthritis, inflammatory bowel disease, and asthma.

Aerobic and Resistance Training Exercise

Exercise releases endorphins that reduce stress levels. Sedentary behaviors have been proven to increase cardiovascular and mortality risks while movement enhances mental and emotional well-being. The American Heart Association recommends aerobic activity and muscle strengthening for cardiorespiratory fitness in adults. Exercise can be customized to align with personal goals and abilities to reduce inflammation and stress levels. Aerobic exercises such as dancing, walking, and running increase oxygen uptake to improve bodily function on all levels.

There are a multitude of ways to change one’s perspective about life and react to a situation differently.

Pilates, Tai Chi, and Yoga

Exercises that encourage focusing on breath and being centered in the moment while increasing flexibility, strength, and balance are extremely effective in stress reduction and overall health. Many techniques encourage an inner balance that can last throughout the day. Pilates uses a system of movements that create strength and toning by focusing on the core and increasing flexibility. It has been proven to be an effective intervention for the improvement of vascular function and blood pressure in hypertensive patients. Yoga uses stretches, movements, and breath to gain strength and promote a sense of inner peace. The ancient Chinese tradition of Tai Chi is practiced as a graceful form of exercise involving a series of movements performed in a slow, focused manner, accompanied by deep breathing. The practice has been found to help improve balance and stability, reduce back pain, and improve quality of life in people with chronic stress, heart disease, and cancer.  

Diet

Maintaining a healthy diet rich in nutritious foods including fruits, vegetables, whole grains, lean protein, and healthful fats is essential. Avoiding chemicals like caffeine, alcohol, and nicotine helps bring balance. Eating is a common response to stress, and is caused by physiological and psychological factors. A study released by the Johns Hopkins Department of Psychiatry and Behavioral Sciences found that afternoon and evening is a high-risk period for overeating—and if paired with exposure to stress and release of cortisol, storage of fat and weight gain are possible.

Energy Healing

Living beings are surrounded by biofields, or magnetic fields. Energy healing modalities balance the biofield by changing the vibrations of energy to promote healing, enhance relaxation, and reduce stress. Energy healing such as Reiki and equine therapy has been found to be highly effective. Scientific research confirms that working with the biofield can heal inflammation and other afflictions caused by stress. Studies have also revealed that horses are able to sense the biofield of other organisms and balance it. Equine therapy is being used to treat those with anxiety, post-traumatic stress disorder, and other mental health issues.

Relaxation Techniques

At the moment of a stress response, it may be difficult to draw upon relaxation techniques, but with practice, a relaxation response can replace the stress response. This can release tension and counteract the ill effects often experienced. With a combination of breathing and focused attention on pleasing images and positive thoughts, it is possible to maintain clarity. Deep breathing, guided imagery, and taking a moment to step back from the situation can help. Progressive muscle relaxation is also a very successful method. Tensing each muscle group for several seconds, then releasing the tension can reduce the stress response.

Acts of Kindness and Gratitude

Taking one’s focus off a difficult situation and avoiding the downward spiral of negative thoughts can help mitigate an unhealthy stress response. In her book The Upside of Stress, Kelly McGonigal argues that caring creates resilience and recommends developing support networks and nurturing others. McGonigal says it’s important to redirect energy away from worry or anxiety and towards the task at hand. Making a gratitude list can redirect focus from fears and worries to what is going well in your life.

With practice, a relaxation response can replace the stress response.

Implementing Stress Prevention into Daily Life

There are numerous ways to prevent stressful situations from occurring by adjusting daily routine.

• Get enough sleep. Without rest, mood is affected, along with mental alertness, energy level, and physical health.
• Avoid procrastination. Waiting until the last minute to complete tasks is a common stressor that can be avoided.
• Nurture yourself. Taking time for a massage, walk, nap, to listen to music, or to savor a delicious meal can make a huge difference in your life.  
• Ask for help. Allowing others to help relieves the burden and often makes the other person feel good.
• Have a support network. Being surrounded by trusted people with like-minded views of the world reduces loneliness and stress.
• Learn to say no. Saying no is not as easy as it sounds, but if you don’t have time to do something, don’t do it.
• Practice mindful eating. Waiting a few minutes before eating and truly enjoying each bite promotes relaxation and joy.

If Necessary, Seek Professional Help

If your stress is too overwhelming, there are many therapists, counsellors, and mental health clinicians who can help.

Ready to Take on the World

Armed with knowledge and understanding of stress and how to cope with it, it is possible to live a life of inner peace, joy, and profound enthusiasm. Changing one’s outlook on life does not mean avoiding reality or ignoring stress, but it does give greater control over one’s reaction to stressors so focus can be maintained and resolution can follow. New strategies and methods can take time to master as old habits are embedded deep within, but starting with self-love and self-compassion will ensure success.