The World
Health Organization (2023) defines stress as a state of worry or mental tension
resulting from a difficult situation. Stress is not always a bad thing; it is a
natural response to help us address certain threats or challenges in our lives.
However, while stress can be a motivator to help us work through difficult
circumstances, long-term stress can be detrimental to our health. Headaches,
stomach disorders, depression, heart attacks, and strokes are all tied to long-term
exposure to stress. By triggering our fight-or-flight response, stress causes our
bodies to release chemicals and hormones specifically meant to target our
perceived threat (stressful situation). In normal situations, when the stressor
is removed, the body relaxes and returns to normal, but with prolonged exposure
to stress, our bodies are not able to relax and reset.Stress is categorized into three main types, acute, episodic acute, and chronic.
- Acute Stress is the most common and is usually brief. Acute stress is our everyday response to challenging situations. Acute stress can occur as a response to our normal thoughts or anxiety over upcoming events. (Severe acute stress is a subcategory and is a more serious situation possibly leading to PTSD or other mental health problems.)
- Episodic Acute Stress occurs in people experiencing frequent stressors, possibly living in chaotic or crisis situations. Episodic acute stress is common in certain professions such as emergency first responders.
- Chronic Stress is the most harmful type of stress. Chronic stress occurs when you are exposed to high stress levels for an extended period without a break. Untreated chronic stress can lead to deterioration of your mental and physical health. If you are living with chronic stress, please reach out for help.
Although stress is a natural response, knowing ways to reduce or manage stress can be a life saver, literally. When you are feeling stressed, take a moment to step back and evaluate the situation.
Everyday stress can be reduced by making small changes in your daily routine.
- Activity - Exercising for 20-30 minutes a day can help significantly reduce stress. Walking outdoors is one of the best ways to reduce feelings of stress and anxiety.
- Sleep – Make sure you are getting plenty of quality sleep. Our bodies need sleep to heal. Think of a good night’s sleep as a reset button for your body, mentally and physically.
- Nutrition – Eat right. Remember the saying, you are what you eat. If you are eating junk, your body is being fueled by junk. We do not run well on junk. Increase your consumption of fruits, vegetables, lean meats, and dairy to help your body get the nutrition it needs to adequately address stress.
- Relax – While this is often easier said than done, it is extremely important. Try meditation, writing in a journal, coloring, doing a puzzle, taking a yoga class, or even breathing exercises to help you relax. Find something you enjoy and make it a priority in your daily life.
- Talk to your doctor – We all need help every now and then when things seem too difficult to handle alone. If you have tried to help manage your stress but it still seems to be too much, talk to your doctor, they can help.
I encourage you to join me this month in identifying your stressors and working to reduce their impact on your health. Stress is universal, but it does not have to be universally detrimental.
Remember, walking is an excellent way to reduce stress and Rains AgriLife Extension is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk away your worries with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.
If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.
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