Coping with stress effectively and establishing a healthy manner to deal with such situations can go a long way to living a positive and healthy life.
Ukrainian couple in Memphis translate medical records for refugees
Yuri and Dr. Lana Yanishevski, a Ukrainian native couple who resides in Memphis, help translate medical records of Ukrainian child refugees.
Ray Padilla, Memphis Commercial Appeal
Through decades of working in the publishing industry, I lived (and continue to live) a life constantly on deadline. For most of my career, not only was I responsible for making my own deadlines but also for ensuring that other writers met their deadlines as well. It is a stressful life, as any journalist knows.
Making matters worse was working with a bully. I mostly had to deal with deadlines, occasional staff conflicts and rude public relations reps. Then for two years I had the additional strain of a person who truly took delight in trying to make my work life miserable.
I fought back and held my ground, but it still was stressful.
Stress is a common part of our lives, impacting our work, home and social environments.
Challenges due to the pandemic have elevated stress for some, but so have violence and crime, worries about money and work. Some even are concerned about the social or political climates. In addition, people are returning to the office after two years of working from home, and the associated anxiety adds emotional strain.
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Where does stress begin?
Everyone experiences some level of stress, but in different ways and with different responses. That’s why stress is not an easy term or condition to define. The American Institute of Stress says the most common explanation of stress is a “physical, mental or emotional strain or tension.”
Lauren Madlock, Psy.D., a clinical psychologist and psychotherapist in Memphis, says stress is a basic human reaction that alerts us to possible changes in our physiology, environment or lifestyle. We react to stressors, and all stress isn’t bad.
There might be stress associated with something big and exciting in one’s life, such as getting married, starting a new job or purchasing a home. Short term stress can even be motivating.
But it’s the long-lasting, chronic stress that rightfully has a bad reputation and impacts us negatively. Madlock says stress looks different for each of us due to our unique personalities, life experiences and capacity for coping with stressors. “Some of us are inherently more prone to experiencing stress,” says Madlock, “and others amongst us might have plentiful safeguards for dealing with or avoiding stress.”
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Signs of stress may be physical or emotional
Mental symptoms include changes in sleep patterns, nightmares, depression, increased irritability, inability to concentrate or accomplish routine tasks, indecision or decision fatigue, disconnecting from usual activities, and changes in desires and interests.
Among physical signs of stress are gastrointestinal distress, skin rashes, and changes in appetite, physical health and energy level. Some people struggle to recognize stress and may end up in what Madlock calls “total burnout, also known as hitting a brick wall.”
Prolonged stress can lead to higher levels of the body’s naturally occurring hormone cortisol. Effects of persistent, heightened levels of cortisol lead to health issues we should avoid – weight gain, high blood sugar, and high blood pressure.
Persistent stress also results in susceptibility to mental illnesses such as anxiety, depression and panic attacks; lower immunity; and deteriorating coping ability (isolation, increase in substance use. Having a drink after work turns into several drinks daily and extends to weekends.) Prolonged stress also leads to abandonment of coping skills and healthy lifestyle habits. Emotional eating may be among the negative results.
Dealing with stress can zap your energy when you are already feeling tired. Yet, to combat stress you must pull yourself together and exercise. Don’t hesitate, just dive in because exercise is a great way to relieve stress, says Madlock. “It can help burn off tension in our bodies,” she says, “briefly elevating our mood and reducing irritability.”
Finding solutions to stress
Another stress remedy is acting with intention. Establish a routine, set an agenda, and devise a plan. By doing so, you may feel that you are not being pulled in multiple directions. Planning also helps with one’s ability to complete tasks and may improve your sense of accomplishment. (I enjoy great pleasure when crossing out items on my to-do list.)
In addition, commit to getting sufficient rest. More sleep is always good, but rest and relaxation are helpful also. Try creative rest – creating art, listening to music, and dancing (a great exercise also). Spend quality time with yourself but also with others who are important in your life. Unwind and do things you enjoy.
It is also important to take a rest from electronics and their bright lights and screens, which can overstimulate and stress our bodies. This helps achieve another means of destressing: taking a break from the news, which at times can be very upsetting.
While physical rest is a good remedy, we also must value mental rest. One way to achieve that is to take frequent breaks through the day. Create brief interruptions in your cycle or productivity. In fact, short breaks enhance productivity.
At times, the stress wreaking havoc in our lives is caused by circumstances for which we have no control. Instead of letting anxiety get the best of you, take control of your reactions and emotions and direct your attention to things that make your feel calm and relaxed.
Coping with stress effectively and establishing a healthy manner to deal with such situations can go a long way to living a positive and healthy life.
Lynn Norment is a Memphis journalist who previously was an editor and senior writer for Ebony magazine. She can be reached at normentmedia@gmail.com.
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