Simple Tips for Easing Chronic Stress Connect

Believe it or not, stress can sometimes be good for us. The National Institute of Mental Health describes stress as “your body’s physical and emotional response to new or challenging situations.” A moderate level of stress can provide motivation, keep us focused, and help us accomplish our goals.

Stress can be a normal part of life, but when our stress level creeps up and we find ourselves experiencing physical or emotional strain, it’s important to take a step back and evaluate how to deal with it.

C. Dexter Hayes, MD, family medicine physician for Dignity Health Yavapai Regional Medical Group, describes some of the early warning signs and explains why it’s important to recognize unhealthy levels of stress.

“Stress originates as an emotional or mental experience, but it can definitely lead to physical symptoms,” explains Dr. Hayes. “Everyone experiences excessive stress in different ways. Some people may develop headaches while others have difficulty sleeping, have stomach issues, or experience anxiety or depression. Left unchecked, stress can also contribute to an increased risk of stroke, heart disease or other illnesses.”

That’s why it’s important to recognize and deal with stress as soon as possible.

Chronic Stress

Chronic stress is the type of stress that’s experienced long-term and may have the most serious effect on your health. According to the U.S. Centers for Disease Control and Prevention, some of the signs you may be experiencing chronic stress are:

• Feelings of fear, anger, sadness, worry, numbness, or frustration.
• Changes in appetite, energy, desires, and interests.
• Trouble concentrating and making decisions.
• Nightmares or problems sleeping.
• Physical reactions, such as headaches, body pains, stomach problems, or skin rashes.
• Worsening of chronic health problems and mental health conditions.
• Increased use of alcohol, drugs, and other substances.

Healthy Ways to Cope with Chronic Stress

Dr. Hayes suggests that her patients take small steps, incorporating one or two coping strategies at a time. She explains that identifying the most effective approaches for what you, personally, are experiencing is key. Dr. Hayes also reminds her patients to take care of the mind as well as the body. Here are a few suggestions.

For your mind

• Take regular breaks from social media and news. Avoid “doom scrolling.”
• Take breaks throughout the day to breathe deeply, stretch, or meditate.
• Write down your thoughts. Be sure to include the things in your life that you’re grateful for.
• Pursue an activity that you enjoy, such as taking walks in nature, or making music or art.
• Find opportunities to laugh more. Launch into a comedy series, share some jokes with a friend, or read a funny book. It can help lighten the load.
• Connect with others. This could be a simple get-together to share coffee or a meal, an hour or two for a heart-to-heart to share how you’re feeling, or a connection with your community-based or faith-based organization.

For your body

• If you’re able, work your way up to 20 to 30 minutes a day of some sort of physical activity. Weather permitting, try to enjoy your activity outdoors.
• Eat more fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit unhealthy fats, salt, and added sugars.
• Get seven or more hours of sleep per night.
• Limit or eliminate alcohol consumption.
• Avoid using illegal drugs.
• Avoid smoking and other tobacco products.
• Make sure you see your health care provider regularly and stay up to date on medical tests, screenings, and vaccinations.

When You Need More Help

If you continue to have symptoms, it’s important to see your health care provider. They might want to check for other potential causes. In addition, seeing a counselor or therapist can give you a fresh perspective on where your stress is coming from, as well as giving you additional coping tools.

If you are concerned about harming yourself, call 911 or 988 (Suicide and Crisis Hotline).

Taking Care of Yourself

Dr. Hayes reminds her patients that during stressful times, it’s important to make yourself a priority.

“You need to make sure that you’re taking good care of yourself and that your needs are met. Sometimes that means saying ’no’,” says Dr. Hayes. “Remember that there’s a limit to what you can commit to, especially when you’re dealing with stress. Healthy boundaries are always important.”

For more information about Dignity Health Yavapai Regional Medical Center and its wide array of services, visit yrmc.org.