Who’s stressed?
Given the current state of the word, at times stress levels may seem overwhelming.
But here’s the thing – stress is necessary. Yes, you read that right, stress is not always bad: we need some in our lives. Stress creates problems when left unchecked, not managed, or lasts for a long time.
April is Stress Awareness Month and a perfect time to talk about the facts. Read on to understand why stress is important, how it can impact your health, and tips to recognize and manage stress naturally and drug-free.
Stress Affects Everyone, Everywhere
Say the word ‘stress’ and everyone can relate. According to the Centre for Addiction and Mental Health (CAMH), stress is a normal response to situational pressures or demands, and a part of daily life.
So what’s the problem?
Canadian mental health research provides statistics that tell a different story. Stress comes from a variety of sources such as caregiver responsibilities, financial strain, work, and even social media. Canadians are stressed and it’s impacting every aspect of their lives from their physical and mental health to workplace productivity to how satisfied they are with their overall quality of life.
Good vs. Bad Stress
Stress is a normal coping response when faced with a challenge or perceived threat. Every day each of us face situations that test our ability to adapt and respond. How we react depends on our perceptions and beliefs as it relates to the duration (how long it lasts), intensity, and level of control we think we have in a particular situation.
Positive stress or ‘eustress’ is when we feel equipped and ready to tackle a challenge head on. It’s productive and motivating.
Negative stress or ‘distress’ is when we feel unprepared and unable to manage the situation or challenge we face. It feels scary and overwhelming.
When it comes to stress, the familiar phrase ‘everything in moderation’ definitely applies. Let’s take a look at what actually happens within our bodies when we are faced with stress.
The Broad Symptoms of Stress
Time is an important consideration when talking about stress because when stress lasts, it can negatively affect our body both physically and emotionally. This is often referred to as chronic stress.
Think of a potentially stressful situation such as worry about being late for an important meeting or exam – short term, you may experience:
- Increased heart rate
- Muscle tension
- Irritability
- Anxiousness
- Interrupted sleep
Now think of a situation where stress levels may be high for a longer period of time such as worrying about a potential lay-off, caring for an elderly relative, or navigating tense family relationships. Ongoing stress can become chronic stress, and your body may react with:
- Elevated blood pressure
- Weakened immune system
- Headaches
- Fatigue
- Anxiety
- Depression
Research links chronic stress to a variety of problems including burnout, mental health disorders, and workplace issues such as increased absenteeism and reduced productivity.
The good news is that you can offset chronic stress by knowing what to look for and adopting healthy lifestyle habits. You have more control than you think.
Managing Stress before it Manages You
There are several ways to ensure stress stays motivating and manageable. These include:
- Understanding warning signs and symptoms
- Managing time (hint: set boundaries and establish priorities)
- Carving out time for fun and social connection
- Maintaining healthy relationships and networks
- Developing positive coping strategies
Prioritize taking care of yourself and practise self-care.
If you start feeling overwhelmed, irritable, or experiencing symptoms that are not normal for you, figure out what stress management strategies work best for you and prioritize adding them to your schedule. Here are examples of common stress management techniques:
- Yoga
- Journalling
- Chatting with a friend
- Going for a walk
- Dancing (party of one works too!)
Tip: The Heart and Stroke Foundation of Canada summarizes different ways to effectively manage stress, including a quick test to gauge your stress levels. Find it here.
The Many Benefits of Physical Activity
There is plenty of research confirming that physical activity offers numerous health benefits such as:
- Supporting cognitive function
- Improving balance, coordination, and mobility
- Promoting sleep quality
- Supporting healthy weight management
- Improving cardiovascular and respiratory health
- Strengthening muscles and bones
- Boosting energy levels
- Reducing the risk of chronic disease
And the benefits of movement go well beyond physical health, positively impacting our mental and social well-being too. More on that below.
Tip: Movement is essential for overall health and well-being. To learn more including age specific guidelines for physical activity, sleep, and sedentary time, refer to Participaction Canada’s 24 hour movement guidelines.
Physical Activity to Defend Against and Manage Stress
Physical activity offers social, physiological, and mental health benefits. You don’t have to exercise at maximum intensity every time – stretch breaks between meetings, a lunch time walk, or playing outside with the kids, all offer a range of benefits.
Examples of how physical activity can benefit you:
- Keeps cortisol (our ‘stress hormone’) in check
- Releases endorphins (our body’s ‘natural pain-killers’ or ‘feel good’ hormones)
- Improves mood
- Builds resilience
- Promotes cognitive function
How We Help
Physical activity is essential to your overall health and an effective way to manage and defend against stress. Use stress to motivate and challenge you and prevent it from becoming chronic.
If pain or injury are preventing you from maintaining an active lifestyle, contact us. As experts in musculoskeletal health (bones, muscles, joints, tendons, and ligaments), we identify root causes of problem areas, and provide individualized treatment plans and recommendations that fit your lifestyle and goals. We’ll work with you to help you look (bad posture isn’t a good look), feel, and move your best.
For questions about this blog or any other health and wellness concern, get in touch. We have an extensive network of health care providers to answer your questions or refer you to.
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Information for this blog was sourced from: the Alliance blog library, Mental Health Research Canada, Government of Canada, Heart and Stroke Foundation of Canada, and Participaction.