By Ben Anderson, Licensed Clinical Social Worker and MCHC Director of Behavioral Health
Picture this: You’ve just gotten off work. You’re stopping by the store to grab a few things for dinner when you get a phone call from your son’s soccer coach. Your son twisted his ankle, can’t bear weight on it, and needs to be picked up right away. You abandon your shopping cart (since you’ll likely be spending the evening at the ER) and are rushing to pick up your son when you hit road construction.
Can you imagine what you’d be feeling? Racing pulse, tense muscles, irritability, every sense on alert? Those are all signs of stress.
Our physiological response to stress allows us to manage crises more effectively. Although our fight-or-flight response was developed when humans needed to escape predators and hunt for food, today, we see short-term stress triggered by things like giving a presentation for work or taking a test. Short-term stress dissipates as soon as the triggering event is over.
Chronic stress, on the other hand, is problematic. It is persistent, lingering day after day, caused by things like family conflict or ongoing job or money worries. According to the American Psychological Association, 76% of adults surveyed reported experiencing negative health impacts from stress in the previous month.
Fortunately, there are small steps we can take to recognize and cope with stress when it occurs. By identifying triggers and bolstering our ability to cope with stress, we can live happier, healthier lives.
Recognizing the signs of stress
Many of the physiological signs of stress are familiar, like a racing pulse, sweaty palms, and muscle tension. Less common symptoms include gastrointestinal issues (diarrhea, stomach pain), chronic pain, sleep disturbances, irritability, headaches, and persistent fatigue. It’s important to discuss these symptoms with your medical provider to determine whether stress or some other underlying issue is the cause.
When faced with chronic stress, many people resort to unhealthy coping mechanisms like overeating, excessive screentime, or substance use. Unfortunately, these attempts at mitigating stress often backfire, leaving us feeling worse than before.
Managing and reducing stress
The key to successfully managing stress is to learn to recognize it before it becomes overwhelming. Think of stress as air filling a balloon. With too much air (stress), the balloon (you!) will eventually burst. But when we learn to notice signs of stress – like tight shoulders, fatigue, or the beginnings of a headache – we can take steps to relieve some of the pressure.
To reduce stress, try these strategies:
Movement: Go for a short walk; stop what you are doing and take two slow, deep breaths; or stretch for a few minutes.
Write it down or talk it out: Write down what’s on your mind. If you’re worried about someone finding what you write, you can shred the pages afterward. The important part of journaling is using the process of writing to help you understand and express your feelings (deflating that balloon). If you have a trusted friend or professional mental health therapist, have a conversation with them. Even telling a pet or houseplant what you’re feeling can help reduce stress.
Breathing exercises: Try a simple exercise like box breathing: Inhale for four seconds, hold for four, breathe out for four, hold for four, and repeat several times. If it helps, you can picture a little ball moving around a box.
Targeted muscle relaxation: Focus on a tense part of your body, like your neck and shoulders. Intentionally tighten those muscles for five seconds, then relax. Repeat this several times until that feeling of tension lessens. The more relaxed your muscles are, the less stress you feel.
Break down overwhelming tasks into manageable steps. If you are worried about money, for instance, plan one small action to take, like calling your credit card company to check your balance. Remind yourself that that is all you have to do today and celebrate that step. The next day, take another small action to improve your financial situation.
When to seek professional support
Chronic stress can negatively impact relationships, health, and the ability to manage daily life. If stress is starting to feel overwhelming, know that you don’t have to manage it alone. Talk with your medical provider or contact a community health center like MCHC Health Centers, where no referral is needed to schedule an appointment with a therapist.
Ben Anderson, LCSW, is the director of Behavioral Health at MCHC Health Centers, a community-based and patient-directed organization that provides comprehensive primary healthcare services as well as supportive services such as education and translation that promote access to healthcare. MCHC includes Hillside Health Center and Dora Street Health Center in Ukiah, Little Lake Health Center in Willits, and Lakeview Health Center in Lakeport.
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