Coping Strategies for Stress Awareness Month 2021

It’s time to talk about the “S” word, y’all. That’s right—STRESS!

To be stressed is to be American. According to the American Psychological Association, in January 2021, more than 80 percent of US citizens were experiencing at least one negative emotion related to prolonged stress.

If that isn’t enough to shock you, then get this—3 out of 4 doctor visits are for stress-related ailments. These illnesses account for $300 billion each year in medical bills and lost productivity.

We could certainly blame the statistics on last year’s chaos, but who are we kidding? Stress existed looooong before the pandemic and let’s face it, toxic work environments, social media pressures, and #grindculture are nothing new. Stress has taken the driver’s seat of our lives for too long.

Stress doesn’t discriminate either. It doesn’t care whether you’re rich or poor. Whether you’re a professional, student, CEO, or blue-collar worker. The negative effects of stress affect us all.

It’s time to reclaim your quality of life. But first, let’s explore exactly how stress works so we can brainstorm some actionable solutions.

 

 

THE CAUSES OF STRESS

Understanding what’s causing your stress is critical for effective management. Without identifying the cause, chaos ensues and your stress is allowed to reign freely. Not okay!

Albrecht’s Four Types of Stress breaks causes of stress into the following four categories: 

Time Stress → Ah yes, the age-old complaint that there are “never enough hours in the day.” We hear you on this one. The real villain isn’t time itself, though. It’s those poor time management skills, inability to delegate tasks, and unrealistic expectations!

Situational Stress → Emergencies happen and preparation will only get you so far. Rather than flying into panic mode, slow things down. Rash, split-second decisions can have detrimental consequences. Take a breather, seek out knowledgeable advice, and don’t be afraid to walk away from stress triggers.

Anticipatory Stress → Do you worry about the future? Rather than dwelling on what could potentially go wrong, exercise peace of mind over your present. Focus on what you can control. Prepare, be decisive, and identify areas to ask for help or seek tools for improvement. 

Encounter Stress → Social encounters can be anxiety-inducing. From group presentations in front of your peers to meeting new people, it can be taxing on your mind, body, and spirit. Combat this by growing your emotional intelligence, not taking things personally, and indulging in some “me time”. 

The Executive Connection has a great guide on how to identify causes of stress in addition to comprehensive strategies to relieve stress quickly. Click here to check it out!

What does this look like for you in your daily life? Potential causes of stress include: 

 

  • Financial obligations
  • Divorce or separation
  • Major illness, injury, or emotional issues
  • Work-related problems like losing your job
  • Relationships (romantic, familial, work, friendship)
  • Traumatic events (death of a loved one, natural disaster, sexual assault, domestic violence)

 

These are only a few reasons you may be experiencing elevated levels of stress.

 

 

HOW STRESS AFFECTS YOUR HEALTH

Stress manifests in a variety of ways that impact our physical, mental, emotional, and behavioral health. Without proper management, the long-term effects of stress can be fatal. Just look at what high cortisone levels (aka stress hormones) can lead to: cardiovascular diseases, weight gain, insomnia, and even cancer. Look out for the following symptoms to stay on top of your self-care.

Physical Health

One of the healthiest things we can do for our bodies is to create an even work-play. By managing our stress in this way, we allow our system time to recharge to full capacity.

Mental Health

Stress is no friend to the brain! In fact, it can distort your perception of reality and cause you to feel alienated from your loved ones.

Emotional Health

You may notice that you are no longer the positive, easygoing person you once were due to your time-demanding responsibilities. It’s easy to put our emotional health on the back burner for more pressing obligations. Don’t wait until your health is in the gutter to finally get a handle on it.

Behavioral Health

Perhaps the worst effect of stress is that it changes who we are. There’s nothing more discouraging than feeling like you don’t recognize the person staring back in the mirror. When our physical, mental and emotional health are unstable, we feel like imposters or strangers in our own skin. Like we can no longer be our true selves. We skip the activities we normally enjoy and our relationships suffer.

Looking for signs that stress is overtaking your physical, mental, emotional, and behavioral health? Download our free guide to How Stress Affects Your Health here!

 

 

COPING STRATEGIES FOR STRESS

Stress doesn’t need to be the end-all-be-all dictator of your life. YOU have the power to create solutions. You just need the right solutions to get you there. Here are some healthy coping strategies below. 

Assess Your Inner Circle → Put yourself parallel to those who have similar values, goals and a strong work ethic. Build your network with peers AND those who are far ahead. Colleagues a few years your senior can recommend  next steps. Often, they share their failures or tips relevant to your stage in the journey. Be intentional about surrounding yourself with motivated people who share your mindset and are striving.

Reach Out to Your Inner Circle → According to the American Bar Association, strong support systems can lead to better coping skills, healthier life and well-being, as well as reduced stress, anxiety, and depression. When we’re struggling mentally, that’s when we need help the most. It takes a village to succeed. Be intentional and lean on yours when you’re feeling low. 

Exercise → Exercise enhances productivity and energy-boosting endorphins that elevate your mental, physical, and emotional well-being. That’s why the American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of high-intensity activity. Wear workout gear that has you feeling like your baddest self and work up a sweat, sis!

Journal → Writing down how you’re feeling is highly underrated. It’s a form of meditation that allows your brain to decompress your emotions. You can express fears, doubts, and worries all in one place! while identifying positive and negative events from the day. Read up on  the health benefits of journaling on mental health here.  

Seek Professional Help → Talk therapy is a great opportunity to address roadblocks related to your career, relationships, and mental health. With Telehealth services offering convenient access, it might be time to prioritize time with a therapist. A licensed therapist is a third-party resource that can pinpoint stressors and help you create an effective coping system. 

 

Want even more tips? Check out Verywell Mind’s 17 Highly Effective Stress Relievers for Your Life.

 

BE KIND TO YOURSELF… AND OTHERS

No one is immune to stress. It’s a struggle that affects us all. The next time your stress feels overwhelming, use this resource as your reference guide for restoring your balance. 

We’re all juggling a million obligations: families, careers, personal care—and that doesn’t even begin to scratch the surface. Just because someone seems to have it all together, doesn’t mean that’s always true. No one is perfect and everyone has a struggle you’re unaware of. 

A little kindness goes a long way. It’s the Golden Rule for a reason! The pressures of society are very real and we’re all human. Take your stress in stride. Don’t allow your pride to prevent you from admitting when you’re struggling or need help. It’s okay to not be okay—just ask our recent blog post.

Self-care isn’t all face masks and bubble baths. Most of the time, it involves getting down and dirty with some serious self-work. A lot of it is being a good parent to yourself, too. Your well-being is the #1 priority. You are your primary caregiver. Act accordingly by monitoring your health, mood, and schedule with your best interests at heart. Set boundaries and stay disciplined. And as any good parent would, do all of these things out of love.