Stressful experiences are a part of life, and the physiological responses that occur in response to these challenges are natural tools humans developed as survival mechanisms. People learn and grow as they deal with positive stressful occurrences, such as when speaking in public or taking a test. But when stressors cannot be avoided or prove chronic, the body’s response to stress can take a toll on a person’s mental and physical well-being.
The COVID-19 pandemic, inflation, an uptick in strong storms and subsequent weather-related disasters, and global conflicts have proven stressful for people around the world. According to a report from the American Psychological Association titled “Stress in America 2023: A Nation Recovering from Collective Trauma,” the long-term stress sustained since early 2020 has had a significant impact on well-being, as evidenced by an increase in chronic illnesses. The report found people between the ages of 35 and 44 have been particularly affected.
Long-term stress poses many health risks, including wear and tear on the immune system and an increase in worry, anxiety and irritability. Some people turn to drugs or alcohol to combat stress, but there are healthy options. The following are better ways to cope with stress.
• Reduce the number of stressors. It is not possible to remove all of the stress of life, but people can try to reduce some forms of stress. Think about sharing some responsibilities or asking for help. If a person is causing you stress, then distance yourself from this person as much as possible. Work is a major source of stress for many people. Finding a new job or cutting back on tasks could help.
• Get quality sleep. Prioritize sleeping better and longer. Fatigue can exacerbate the ability to deal with even minor stressors, leaving you more irritable and edgy. Most adults require between seven and nine hours of sleep per night, so adjust your schedule to achieve this.
• Plan for daily exercise. The APA says brisk movement improves sleep and can combat stress. In one study titled “Relationships between Leisure Time Physical Activity and Perceived Stress,” first published in 1996, researchers found that working adults who engaged in moderate physical activity had half the perceived stress when compared to working adults who did not participate. A 30-minute session each day can work wonders.
• Engage in pleasurable activities. It’s easy to drop fun things from the schedule when stress is high. But the Cleveland Clinic advises making time for pleasurable things as a means to combatting stress. Laughter and humor can go a long way towards reducing stressful feelings, so a night out at a comedy show or watching a funny movie can help.
• Improve your diet.
Well-nourished bodies can handle stressors, illnesses and life in general much easier. Aim for a well-balanced diet that is low in processed foods and sugar. Avoid alcohol, caffeine and nicotine, as each can worsen stress in the long run, according to Sutter Health.
Stress is a natural part of life. When stress becomes too much to take, individuals can cope in various healthy ways.
