Emotional Stress
Understanding Emotional Stress and How to Manage It
Over the past two years, throughout the global pandemic, people report experiencing added stress. Individuals cite being under stress, over stressed, and even stressed out. Exactly what is stress? This article will focus on emotional stress and its negative impact on our bodies. Ten tips will be provided to better manage emotional stress and reduce the physical harm it can cause.
Types of Stress
The three types of stress people experience are; physical, chemical, and emotional. Each type of stress has the potential to harm our bodies. Physical stress may be a result of sustaining a physical injury, for example, a fractured bone. Chemical stress can, for example, be attributed to the air we breathe, extreme weather or the foods we eat. Emotional stress, however, results from our thinking patterns and feelings when we experience a real or imagined threat. Stress can be of short or acute duration or long and chronic. Chronic emotional stress is implicated in the development of disease.
Negative Effects of Emotional Stress
The body exhibits a neurobiological response to emotional stress that starts in the brain and leads to biological effects. This response involves a complex array of neurological events and hormones. This mechanism is complex and beyond the scope of this article.
However, negative effects on our bodies can result from this mechanism. For example, certain stress hormones are released that can directly negatively impact the immune system, lowering immunity to infection. Other negative health implications from chronic stress include but are not exclusive to high blood pressure, heart disease, obesity, diabetes, acne, eczema, gastric irregularities, headaches, depression, and anxiety to name a few
Ten Tips to Manage Stress
The following ten measures can be implemented to aid in managing stress and reducing the negative health effects.
- Cognitive Behavioral Therapy; assists to reframe negative thinking patterns, reduce tendencies to awfulize and generalize life and situations while developing productive thinking patterns and coping skills.
- Mindfulness Based Stress Reduction (MBSR) therapy; is effective meditation to cope with existing clinical problems.
- Avoiding Maladaptive coping strategies such as alcohol, drugs, or high-risk behaviors.
- Having a close group of friends or family as a support network during times of greater need.
- Obtaining adequate rest and sleep. Recommended 7-9 hours per night for adults.
- Ensuring a healthy and well-balanced diet. Limit refined sugar and carbohydrates.
- Learning to differentiate life events within our control and those that are not.
- Engage in productive stress outlets such as physical sports, hobbies or other pleasurable endeavors.
- Limit caffeine intake. Caffeine is a psychostimulant and can increase anxiety and reduce sleep quantity and quality.
- Seek professional help. Professional counseling is available through primary care, various online services, and employment assistance programs.
It is not possible to eliminate all stress. Some degree of stress is motivating and beneficial. The concern is excessive stress that compromises your health. It is vital to reduce the negative effects on health by identifying the cause of excess stress and implementing measures to reduce it.
