Stress is an inescapable part of life. It’s normal to feel stressed sometimes—and it isn’t necessarily bad either. The pressure of an upcoming deadline might be the motivation you need to get a project done, for example. But if you’re experiencing a prolonged amount of high stress, that’s when it can start negatively impacting your mental and physical health.
Psychiatrists often work with people to help them manage their stress. They help patients find effective ways to manage stress as well as point out any lifestyle behaviors or habits that make stress worse. There’s one habit in particular that psychiatrists say is common but makes stress worse, not better. Keep reading to find out what it is and what to do instead.
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Board-certified psychiatrist Dr. Jasmine Sawhne, MD, says that the absolute worst habit for stress is rumination. “By definition, rumination is the repetitive and unproductive overthinking about problems, past mistakes or worst-case scenarios,” she says. Dr. Sawhne explains that ruminating keeps the brain stuck in a stress loop, increases depression and anxiety and drains mental energy without solving anything.
For example, say your boss put a meeting on your calendar for later in the week, but she doesn’t say why. Immediately, you become stressed that your job is in jeopardy. You spend the rest of the day calculating how long the money in your bank account will last. In the evening, you're brainstorming worst-case scenarios with your spouse. After dinner, you stay up reading news articles about a looming recession. You lie awake thinking of every mistake you’ve ever made at your job, while ignoring your accomplishments. This is what rumination looks like.
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What’s the solution? “Instead, someone can challenge negative thoughts, distract themselves with an activity, practice mindfulness or take small problem-solving steps,” Dr. Sawhne says. For example, instead of thinking of worst-case scenarios, you could listen to music and take a walk or watch a TV show you like. Or, you could create an action plan that will help reduce the stress that’s currently on your plate.
If stress is disrupting your day-to-day functioning, that’s when Dr. Sawhne says it’s important to seek professional help. Working with a therapist can help you find healthier and more effective ways of coping with stress than ruminating.
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The Worst Way To Cope With Stress
Besides avoiding rumination, there’s a common coping mechanism to avoid when you’re stressed: using alcohol or other substances to feel better. Dr. Gail Saltz, MD, an Associate Professor of Psychiatry at the NY Presbyterian Hospital Weill-Cornell School of Medicine and the author of The Power of Different: The Link Between Disorder and Genius, recommends avoiding taking substances (including alcohol, drugs or medications not meant for anxiety or stress management, such as opioids) as a way to relax when you’re stressed. “These addictive substances do not reduce your stress in any ongoing way and they can actually cause a person to develop tolerance to the unhealthy substance requiring more and more for the same effect. This can lead to withdrawal if they try to stop, which basically creates a new abuse problem,” she says.
Alcohol or other substances may make you feel less stressed in the moment, but scientific research shows they ultimately exacerbate stress, making you feel worse. Alcohol also gets in the way of getting good quality sleep—and everyone knows that not getting enough sleep makes everything worse.
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Instead of pouring yourself a drink after a stressful day, Dr. Saltz recommends aerobic exercise as a way to manage stress. She also recommends finding other ways to relax, such as reading or calling a friend who always puts you in a good mood.
It bears repeating that if stress is interrupting your daily functioning, it’s wise to seek professional help. Similarly, if you are finding it hard to cope with stress without using alcohol or drugs, this is another time to seek help.
Considering that some level of stress is unavoidable, it’s important to know healthy ways to deal with it. Avoid ruminating or numbing yourself with alcohol or other substances and replace these habits with ones that are scientifically proven to help reduce stress, like exercise or spending time doing a hobby you love. It won’t just be healthier, it will work to reduce your stress levels. It’s a win-win!
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Sources
Dr. Jasmine Sawhne, MD, board-certified psychiatristDr. Gail Saltz, MD, Associate Professor of Psychiatry at the NY Presbyterian Hospital Weill-Cornell School of Medicine and author of The Power of Different: The Link Between Disorder and Genius Read More Details
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