Become Best Friends With Nature
The more time you spend outside, the more you can take advantage of all the natural beauty on Earth. Relish in the overwhelming wonders of Gaia, and thank Mother Earth for providing so generously for you. The sunlight offers warmth and sustains your life every day, the trees give off oxygen so you can breathe, and bees pollinate the plants so they can grow into foods for us to eat.
Spend an afternoon just sitting outside and watching life unfold before you do this consistently, and you will no doubt feel the planets healing energy permeate your soul.
Spend Time With Your Pet
Having a pet may help reduce stress and improve your mood.
When you cuddle or touch your pet, your body releases oxytocin a hormone thats linked to positive mood .
Plus, studies show that pet owners especially those who have dogs tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods .
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.
Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.
Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
Appetite Changes And Weight Gain
Changes in appetite are common during times of stress.
When you feel stressed out, you may find yourself with no appetite at all or overeating without noticing.
One small 2006 study of 272 female college students found that 81 percent reported that they experienced changes in appetite when they were stressed out, with 62 percent stating they had an increase in appetite .
Changes in appetite may also cause fluctuations in weight during stressful periods. For example, a study involving 1,355 people in the United States found that stress was associated with weight gain in adults already living with extra weight .
A third study from 2017 found that individuals with higher cortisol and insulin levels and higher levels of chronic stress were more likely to gain weight in the future . However, the study was limited in the scope of research in that participants were predominantly white females.
While these studies show an association between stress and changes in appetite or weight, more studies are needed to understand other possible factors are involved and how stress impacts different people.
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Warning Signs And Risk Factors For Emotional Distress
It is common to feel stress symptoms before or after a crisis. Natural and human-caused disasters can have a devastating impact on peoples lives because they sometimes cause physical injury, damage to property, or the loss of a home or place of employment. Anyone who sees or experiences this can be affected in some way. Most stress symptoms are temporary and will resolve on their own in a fairly short amount of time. However, for some people, particularly children and teens, these symptoms may last for weeks or even months and may influence their relationships with families and friends. Common warning signs of emotional distress include:
- Eating or sleeping too much or too little
- Pulling away from people and things
- Having low or no energy
- Having unexplained aches and pains, such as constant stomachaches or headaches
- Feeling helpless or hopeless
- Excessive smoking, drinking, or using drugs, including prescription medications
- Worrying a lot of the time feeling guilty but not sure why
- Thinking of hurting or killing yourself or someone else
- Having difficulty readjusting to home or work life
How Can I Better Cope With Emotional Stress
There are many techniques that can be tried to help you better manage your emotional stress. Try one or more of the following:
Take some time to relax: Take some time to care for yourself. Even if you can devote only five to 15 minutes a few times a day to relax, take a break from reality. What activity helps you relax? Some ideas include:
- Read a book.
- Take a walk. Practice yoga.
- Listen to music, sing along to a song or dance to music.
- Enjoy a soothing bath.
- Sit in silence with your eyes closed.
- Light a scented candle.
Practice mindfulness: Mindfulness is learning how to focus your attention and become more aware. You can learn to feel the physical changes in your body that happen in response to your changing emotions. Understanding this mind-body connection is the first step in learning how to better manage your stress and how emotions affect your body. Mindfulness can also help you focus your mind on the immediate what can I do to bring my mind and body to a place of calmness. If you can figure out what helps you feel more calm and relaxed in that moment, you know youve figured out one of your stress triggers and what works to manage it.
Distract your mind and focus on something else: Focus your mind on something other than whats causing your stress. Do something fun. Watch a funny movie, play a game, engage in a favorite hobby . Volunteer for an activity to help others. Do something with people you enjoy.
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How Is Chronic Stress Treated
Chronic stress can be treated regardless of its severity.
For less severe conditions, you can use stress management techniques to reduce or prevent chronic stress, such as:
- Physical activity
- Integrative therapy
Additionally, your doctor may prescribe medications to help treat or manage your symptoms of chronic stress.
Keep in mind that you dont need to wait until your chronic stress reaches a certain level of severity to consult a healthcare professional.
If you feel like chronic stress has a negative impact on your life, even if it seems small, dont hesitate to ask for help.
Healthy Ways To Cope With Stress
Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:
- Take breaks from watching, reading, or listening to news stories, including those on social media. Its good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
- Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
- Take care of your body.
- Take deep breaths, stretch, or meditate.
- Avoid excessive alcohol, tobacco, and substance use.
- Continue with routine preventive measures as recommended by your healthcare provider.
- Get vaccinated against COVID-19 as soon as possible get a booster shot if you are age 18 or older.
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Accept Your Current Emotions
Have you ever heard the saying What you resist persists? Well, that powerful phrase definitely applies here. If you constantly fight your feelings, you will only see those same situations and emotions repeating themselves over and over again until you learn to embrace them. However, you must realize that on some conscious level, you created those highly stressful situations, so you must deal with what you manifested accordingly.
After you have accepted that you played a part in creating the stress, you can consciously work on establishing more desirable outcomes.
What Causes Emotional Exhaustion
Experiencing some daily stress and anxiety is normal, but over time, chronic stress can take a toll on the body. Emotional exhaustion is caused by a long period of constant life stress, whether from personal stress at home or stress related to work.
What triggers emotional exhaustion differs from person to person. What might be stressful for one person can be completely manageable for another person.
Some more common triggers of emotional exhaustion include:
- high-pressure jobs, such as nurses, doctors, police officers, and teachers
- intense schooling, such as medical school
- working long hours or working at a job you hate
- having a baby
You can make certain lifestyle changes to help alleviate symptoms of emotional exhaustion. These techniques wont be easy to carry out at first, but theyll get easier as you begin to form healthier habits.
Making small changes in your daily habits can help manage your symptoms and prevent emotional burnout.
Once you recognize the signs of emotional exhaustion, try the following:
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Behavioral Interventions In Chronic Disease
Patients dealing with chronic, life-threatening diseases must often confront daily stressors that can threaten to undermine even the most resilient coping strategies and overwhelm the most abundant interpersonal resources. Psychosocial interventions, such as cognitive-behavioral stress management , have a positive effect on the quality of life of patients with chronic disease . Such interventions decrease perceived stress and negative mood , improve perceived social support, facilitate problem-focused coping, and change cognitive appraisals, as well as decrease SNS arousal and the release of cortisol from the adrenal cortex. Psychosocial interventions also appear to help chronic pain patients reduce their distress and perceived pain as well as increase their physical activity and ability to return to work . These psychosocial interventions can also decrease patients overuse of medications and utilization of the health care system. There is also some evidence that psychosocial interventions may have a favorable influence on disease progression .
Identifying Symptoms Of Emotional Stress
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Emotional Exhaustion: How To Treat Mental & Emotional Fatigue
Lately, Ive been getting a lot of emails and messages on social media from readers who have HAD IT. Theyre sick of this year sick of the bs from family members, friends, their partner, their ex, dating, social media, the news, themselveseverything. Many are convinced that they are the problem, while others just want to get away. I dont ever want to talk to my brother again!Maybe my friends really are better off without me.Cant they just SHUT UP already?!Whats the use of even trying for anything/anyone anymore?How could he/she do this to me at a time like this? And the list goes on. This is what emotional exhaustion looks like.
There have been times in my life where I knew that I wasnt physically exhausted but I ended up sleeping for fourteen hours straight. How? Emotional exhaustion. I think that I am still behind the eight-ball in regard to people, circumstances, situations, and events that emotionally exhausted me in my childhood.
Emotional exhaustion is something that I believe builds up over time. Its interesting because when I am physically exhausted and havent slept for days, I have no issue AT ALL explaining to anyone that I cant do whatever they want/need me to do until I catch up on sleep. I would never drive a car if I hadnt slept for three days straight. It would be totally irresponsible and dangerous. I would not only be putting my own life at risk, but Id also be putting the lives of others at risk as well.
Impacts Of Emotional Stress Symptoms
There are many different types of emotional stress symptoms, and they can have a major impact on your life. Here are some of the most common ones:
1. Anxiety: This is one of the most common emotional stress symptoms. It includes feelings of fear, worry, and tension. Anxiety can significantly impact your day-to-day life, causing you to feel stressed out and stressed out about everything.
2. Depression: Depression is a serious mental health condition that can significantly impact your ability to function at work or school, as well as your relationships. People with depression often experience feelings of sadness, hopelessness, and loss of interest in life.
3. Stress headaches: In some cases, emotional stress can lead to headaches. This is especially common in people who suffer from chronic stress or anxiety. Headaches can be very painful and debilitating, and they can be a sign that something is wrong with your emotional health.
4. Sleep problems: Poor sleep is another common symptom of emotional stress. It can cause you to feel tired all the time, as well as irritable and stressed out during the day. Poor sleep can also lead to weight gain, mood swings, and other health problems.
5. Relationship problems: Emotionally stressed People often have difficulty maintaining healthy relationships. This is because they tend to be tense and reactive, which can lead to arguments and tension in the relationship.
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Stress And Your Health
Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.
Stress is your body’s reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. But when stress lasts for a long time, it may harm your health.
How To Prevent Emotional Stress Symptoms
If youre feeling overwhelmed or stressed out, there are ways to deal with the situation. Here are some tips to get started:
1. Recognize and acknowledge your emotions. When youre feeling overwhelmed, it can be difficult to identify whats going on. When you start to feel stressed, try to take a few minutes each day to focus on your emotions. How are you feeling? What do you notice about your body? What is your mood like? Once you have a better understanding of whats happening, it will be easier to address the problem.
2. Talk about your emotions with someone else. It can be helpful to talk about your emotional stressors with someone else. This can be a friend, family member, or therapist. Talking about the issue can help you feel more in control and also lets others provide support.
3. Exercise regularly. Exercise has been shown to reduce stress and improve mental health. Working out releases endorphins, which are chemicals that promote happiness and reduce inflammation. aerobic exercise is particularly effective in reducing stress however, even walking or doing basic cardio can help relieve anxiety and tension. In addition, taking breaks every 30 minutes during long workouts can help avoid feeling overwhelmed.
4. Take a break. If you find yourself feeling overwhelmed, take a break. Let your mind and body rest for 30 minutes or so. This can help you to return to the situation with a fresh perspective.
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The Potential Impact Of Stress On Your Physical Health
The stress you feel affects more than your moods and emotions it also takes a toll on your body. Stress causes your adrenal glands to release the stress hormone cortisol. Without an opportunity to release, cortisol levels build up. Elevated cortisol levels create all kinds of potential health problems including decreased bone density, weight gain, high blood pressure, and elevated cholesterol levels.
As the effects of chronic stress take their toll on your health, you may be aware of several physical symptoms.
Some of the physical symptoms of emotional stress include:
- Heart palpitations or chest pain
- Frequent jaw clenching
- Significant changes in eating habits, with weight gain or weight loss
- Sleeping more or less than usual for you
- Tension headaches or migraines
- Gastrointestinal disturbances
Effects On The Entire Body
Chronic stress can also wreak havoc on the digestive system. For instance, it can cause colitis or worsen inflammatory bowel disease. This is because chronic stress disturbs the microbiome in the gut.
In addition to the above effects, chronic stress can also have an impact on the entire body, including your nervous system, muscles, immune system, and hormones.
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Emotional Symptoms Of Stress
When you let your emotions lead to stress, it can also lead to many other symptoms as well.
Fear is a common emotional symptom of stress. When you start to worry about a situation that you don’t know the solution to, it’s easy to start to give in to fear. As your emotions and your thoughts start to get out of control, they can turn to everything that could go wrong in a situation. This will cause your mind to start to worry about all the negative things that could happen.
Fear and worry can hold you back from accomplishing the things that you need to do in your daily life as well as going after your goals.
Fear and worry can lead to anxiety, which can then turn to depression. Depression can make it hard to see a way out of the situation. Instead of looking for action that can be taken, depression turns people inward, causing them to withdraw from the loved ones in their life. It can make situations feel hopeless and take away the energy and strength that people need to make the changes that they’re looking for.
Worry can also cause you to become irritable. As your mind is constantly trying to figure out your situation, and it focuses on the negative things that you’re experiencing, it can cause you to have a short temper. This kind of activity and response can impact the relationships in your life as you don’t have the patience with people that you should.
Other Symptoms Of Stress