How can we help each other deal with stressful times?

Stress Awareness Week 2022

Stress is something most of us deal with daily, it’s a normal reaction we have to certain situations. Too much stress, however, can have a negative impact on our health, both mentally and physically. International Stress Awareness Week is held annually to raise awareness about stress management and combat the stigma around mental health issues. It began in 2018 and was established by the International Stress Management Association (ISMA). Running this year from November 7th to 11th, the theme of this year’s Stress Awareness Week is “Working Together to Build Resilience and Reduce Stress.” How can we do that exactly?

Why is stress unhealthy?

In order to understand how it can impact our health, we need to know what stress is. Stress is the term used to describe the feeling of being under a lot of pressure. It is a completely normal bodily response to stimulants, and sometimes it can even have a positive effect! Stress triggers the release of adrenaline which can heighten our reactions, increase energy, and boost cognitive function.

However, if the adrenaline isn’t used in a productive way, it can have a negative impact. Symptoms of stress can include (but are not limited to) headaches, body pain, such as in the neck, shoulders, and back, loss of appetite, a heavy chest, upset stomach and bowel problems, and problems with the skin.

Chronic stress, which lasts a long time, can have a grave impact on one’s health and even life expectancy. It’s linked to cardiovascular diseases and can lead to high blood pressure which may lead to a heart attack or stroke. Stress can affect the brain also, notably by shrinking one’s memory capacity, which can increase the risk of developing dementia or Alzheimer’s. Digestive disorders can also occur, which might seem strange but think about stressful situations, we often experience butterflies in our stomachs! The intestines are, after all, often called the second brain. The digestive system cannot function normally if there is too much stress. Irritable bowel syndrome is a common long-term illness that can develop as a result of being stressed.

Stress is something that we often overlook and accept as a normal part of modern-day life. Obviously, we can’t avoid stress but we need to be able to manage it in a way that isn’t going to have long-term impacts on our health.

Why are we collectively becoming more stressed?

There are many causes of stress and we are living in unprecedented times and experiencing a lot of uncertainty. One of the main causes of stress is financial problems. Inflation has risen by 8.8%, leaving people struggling to pay their bills. This has created a cost-of-living crisis, which is a big cause of stress for many households, especially during one of the most expensive times of the year as we enter the festive period.

Work is another leading reason many people feel stressed. Being able to work under pressure is often an admirable trait that employers look for, but shouldn’t it be ‘being able to deal with pressure in a positive way’ that is focused on instead? Working overtime, having a lot on our plates, and conflicts in the workplace all contribute to employees feeling overwhelmed and stressed. During a time of heightened economic pressure, a number of people feel under more pressure to perform well at work.

There are many, many other factors in our personal lives that can cause stress; family or relationship issues, grief, experiencing discrimination, or even organising a large event or holiday, to name a few. Everyone reacts to situations differently also, so what might be a walk in the park for someone, could cause a lot of stress for another. We should always be mindful of recognising what triggers cause stress, regardless of what other people think or feel.

How can we help each other deal with stressful times?

It’s important to remember that we aren’t always in control of things that cause stress. We can, however, choose how we react to the stressful situations we deal with. There is a wide variety of ways to manage stress and deal with it better.

The first step is recognising what our bodies interpret as being stressful. Understanding how stress affects your body is key. In a stressful situation, consider how you feel. Take note of this and if you notice these sensations and be mindful of them. Recognising your body is beginning to feel stressed can help to control your reaction to a situation.

How can we control our response though? There are several different ways to try and deal with stress, and it will take some trial and error before you find the way that is best for you. Here are some suggestions that you could try, in isolation or combination, to better control your response to stress:

• Set boundaries you’re comfortable with
• Avoid working overtime and losing time for yourself
• Practice mindfulness
• Exercise and move your body
• Eat a healthy, balanced diet
• Take breaks from social media and negative news stories
• Sleep, sleep, sleep!
• Speake to friends and family:
• Speaking to an expert, like a psychologist
• Avoid alcohol and other drugs

There are so many things you can do and there are many resources available to find out more. I would recommend “Doing What Matters in Times of Stress – An Illustrated Guide”, a 2020 publication from the World Health Organisation. 

How can we help others feel less stressed?

If someone close to you is feeling stressed, encourage them to speak about how they feel. They might not understand why they are feeling the way they are until they try to express themselves and put their thoughts into words. Sometimes something as simple as a hug or grabbing a coffee together can be enough to help someone feel listened to and more prepared to face the challenges in front of them. If someone is experiencing stress in your workplace, help there where you can to better manage their tasks and encourage other members of the team to support them. Always share your tips and tricks with those who might not be managing very well, maybe they haven’t tried yoga or journaling yet. If you think someone could benefit from speaking to a professional, perhaps you could suggest someone local they could visit. Like any other mental health issue, the more we talk openly about it, the less taboo there will be around it.