Virginia – like the rest of the US – is under stress.
A lot of it.
With increasing costs of living, financial concerns, pressure at work, and beyond, more and more people report higher stress year after year. And it’s taking a toll on our mental health.
Not all stress is bad stress. In moderation, it helps us stay focused and motivated to get things done. But when does stress become ‘too much’? How does chronic stress affect our health, and what can we do to protect our emotional well-being when stress gets overwhelming?
Find coping strategies, healthy ways to manage stress, and more in this blog.
Good stress vs bad stress
Believe it or not, there is such a thing as good stress. But when we’re stressed for a long period of time, it can start to wreak havoc on our physical and mental health. Here’s the difference:
Good stress
We all experience stress from time to time, whether it’s about a tight deadline at work or trying to balance the checkbook at the end of the month. Stress like this is a normal part of life – it’s manageable, it’s short-lived, and it can help us focus, solve problems, and get things done. It might be a little uncomfortable, but it doesn’t take over the whole show.
Bad stress (or chronic stress)
Take that deadline stress or financial worry, and experience it all day, 7 days a week, and you’re in bad stress territory. Unlike regular stress, it sticks around, interfering with your physical and mental health, and making it difficult to concentrate, make decisions, and tackle everyday tasks.
If that sounds like you, you’re not alone, and there are steps you can take to regain a sense of control in your life again, and reclaim the calm you deserve..
How does excessive stress affect your life?
No matter where you live, what type of job you have, or what your financial situation looks like, chances are, you’ll run into stress at some stage. But over time, too much stress can impact your day-to-day life. Here’s how:
Physical symptoms
Stress affects everyone differently, but some common physical effects include:
- Muscle tension
- Stress headaches
- Migraines
- Racing heartbeat
- Tightness in the chest or shortness of breath
- Feeling nauseous
- Fatigue
- Increased or decreased appetite
Emotional and behavioral effects
Some common emotional and behavioral stress responses can include:
- Difficulty concentrating
- Feeling anxious or irritable
- Panic attacks
- Mood swings
- Difficulty sleeping
- Memory issues or forgetfulness
- Poor impulse control
- Developing unhealthy coping mechanisms, e.g., smoking or drinking alcohol
This isn’t an exhaustive list, and symptoms will vary depending on the type of stress you’re under and your mental health history. But if you’re experiencing any of the above, stress may be the culprit.
Tools for stress management
Stress can be difficult to deal with, but with the right tools and resources like the ones we share below, you can learn to manage it. Remember, the goal is to reduce stress so it doesn’t come between you and a well-balanced life – not eliminate it entirely!
Get to know your triggers
Whether you’re dealing with one major stressor, or a lot of little things building up throughout the day or week, when you notice your stress levels peaking, make a note of it. Write down how you’re feeling and why. Is there a particular task that’s adding extra pressure to your workday? A credit card bill you’re struggling to pay down? Does your stomach hurt every time a certain coworker calls you into a meeting?
Tuning into your feelings is the first step toward understanding where your stress is coming from and what steps you can take to manage it.
Consider your lifestyle
Usually, we assume it’s something external that’s stressing us out – and sometimes it is! But sometimes, it’s our own choices that have the biggest impact on our stress levels.
For example, let’s say you work 5 days a week, and come Friday, you like to blow off steam by going out and partying all weekend. By Sunday, you realize you’ve neglected your chores, spent more money than you meant to, and the dread of the oncoming work week is already setting in. You might blame the job, but your weekend habits could actually be the root cause of your stress.
We can’t control every source of stress, but our day-to-day choices and unhealthy habits are great places to start making adjustments to regain your peace.
Establish a routine
Life can get hectic and scattered sometimes – leaving you rushing to get ready to beat traffic on your morning commute, or struggling to get important things done throughout the week. Establishing a routine you like (and one you can stick to) will help you regain a sense of control over your life.
Try sticking to a regular sleep schedule – going to bed early enough to get some quality sleep, and waking early enough to take your time getting ready for the day. Set aside time for important tasks at work, and block out time outside of work – not just for chores and errands, but for the things that bring you joy.
Bonus tip: A lot of us scroll ourselves to sleep these days, but limiting your social media use, especially before bed, can lower your stress levels and help you get better-quality rest.
Exercise regularly
Speaking of creating healthier habits, adding a regular dose of physical activity into your weekly routine can help. Not only is it great for your physical health, but exercising regularly is a natural form of stress relief, burning off excess stress hormones like cortisol (the stress hormone) and giving you an endorphin boost.
Practice mindfulness
When you feel overwhelmed and under pressure, it can feel like you’re stuck in go-mode, making it hard to find a quiet moment to slow down and sit with your thoughts. But practicing mindfulness, meditation, or even just deep breathing exercises can help you calm your mind – and your nervous system. If you’ve never tried mindfulness before, apps like Calm and Headspace are great tools for guided meditation.
Be compassionate
Whether your stress is acute or chronic, work-related or lifestyle-based, it can be difficult – and exhausting – to manage. What’s important is that you’re doing your best. You’re tuning into your feelings, investigating root causes, and making changes to help yourself cope. You may not feel the difference right away, but be kind to yourself. Every step you take in the right direction will help in the long run.
Finding professional help
Sometimes, intense work-related or financial stress can be too much to carry on your own. With support from a financial advisor or mental health professional can help you better understand your triggers and find effective coping strategies to manage short-term and long-term stress.
Getting help with Western Tidewater
You don’t have to deal with this alone. Sometimes seeking help is one of the most important things you can do to deal with stress and protect your mental health.
If you’d like the support of a professional therapist, The Western Tidewater Community Services Board (WTCSB) team is ready to help. We offer comprehensive mental health support services for anyone struggling with stress.
Reach out to the team to make an appointment with a counselor and get the support you deserve today.
