Let's Talk About Stress

By Ashley Call, LCSW

Stress is an inherent part of the human experience, often acting as a double-edged sword. On one side, it can serve as a motivating force, pushing us to achieve our goals and overcome challenges. On the flip side, too much stress can be debilitating, affecting our mental health, emotional well-being, and even our physical health. In this blog post, we will delve into the complexities of stress, explore how it manifests in our lives, and discuss effective strategies for managing and coping with stress.

Understanding Stress

Stress can be defined as the body's response to perceived threats or challenges, often referred to as stressors. These stressors can be both external, such as work deadlines or relationship issues, and internal, including our thoughts and feelings. It’s important to recognize that stress is not always visible and can manifest in various ways, including anxiety, depression, irritability, and physical ailments.

A significant challenge in managing stress is the difficulty many of us have in recognizing when we are stressed. We can become so accustomed to living with stress that we often overlook its signs and symptoms. This lack of awareness can exacerbate stress levels and lead to a cycle of chronic stress.

The Nature of Stress

Stress is our body's natural response to perceived threats or challenges. It can come from numerous sources, including work, relationships, financial issues, and even daily hassles. While a certain amount of stress can be beneficial, motivating us to meet deadlines or push through challenges, excessive or chronic stress can lead to a host of health problems, including anxiety, depression, heart disease, and digestive issues.

The first step in managing stress is recognizing when we are stressed. This awareness is often lacking as we become accustomed to living with stress, which can make it difficult to address. Stress can manifest in different ways—physically, emotionally, and behaviorally—and understanding these signs can help us better manage our reactions.

Recognizing the Signs of Stress

Physical Signs

Many of us are familiar with the physical symptoms of stress, which can include headaches, muscle tension, digestive issues, and fatigue. Other common signs are:

• Sweating: Increased perspiration, especially in stressful situations.

• Sleep Disturbances: Difficulty falling asleep or staying asleep can be a significant indicator of stress.

• Changes in Appetite: Stress can lead to overeating or loss of appetite.

• Trembling or Shaking: A physical response to heightened anxiety.

• Dry Mouth: Often an overlooked symptom, it can be a sign that your body is in a state of stress.

  
  

Cognitive Signs

Stress can significantly affect our cognitive functions. You may experience:

• Difficulty Concentrating: Finding it hard to focus on tasks or conversations.

• Forgetfulness: Forgetting appointments, deadlines, or even names can be a common cognitive sign of stress.

• Ineffective Work Performance: Struggling to complete tasks efficiently can be frustrating and stressful.

  
  

Emotional Signs

Emotional responses to stress can be quite pronounced. Signs may include:

• Irritability: Feeling easily annoyed or upset.

• Feelings of Anxiety: A constant sense of worry or dread.

• Sadness or Tearfulness

  
  

Understanding the signs of stress can empower us to take action before stress interferes with our ability to manage daily responsibilities, relationships and personal care.

The Role of Mindfulness

Meditation in Nature

Mindfulness plays a crucial role in increasing awareness of our feelings, thoughts, and behaviors. By slowing down and paying attention to our present moment experiences, we can better understand our stress responses. Practicing mindfulness can be as simple as taking a moment to pause and reflect on what is happening within and around us.

Here are some quick mindfulness exercises you can try:

1. Pause and Breathe: Stop what you’re doing and take a few deep breaths. Focus on your inhalation and exhalation.

2. Observe Your Environment: Look around you. What do you see? What are the colors, shapes, and textures in your surroundings?

3. Tune Into Your Body: Pay attention to how your body feels. Are there areas of tension? How does your body respond to your thoughts?

4. Acknowledge Your Thoughts: Notice any thoughts that arise without judgment. Allow them to come and go, returning your focus to your breath and body.

By engaging in these mindfulness practices, we can shift our awareness away from overwhelming thoughts and into our physical experiences, helping us to better recognize stress as it arises.

If you need assistance with understanding and managing your stress, we are available to support you.  Our therapists can assist you in improving stress management through

therapy, helping you lead a more relaxed, adaptable, and purposeful life.