How much do you know and understand about stress? Stress is the body’s reaction to pressure, demands, and challenges and as we prepare to act, stress may present a mental, physical, and/or emotional response. A 2022 survey by the American Psychological Association found 76% of respondents experienced at least one symptom of stress in the previous month.
Stress does not always stem from negative experiences. Positive life changes, such as starting a new job, planning a wedding, spending time with family over the holidays, or welcoming a new baby, can also be stressful. At other times, stress comes from more difficult situations like illness, heavy workloads, financial woes, or family conflict. Regardless of where your stress comes from it is not something to be overlooked.
There are three main kinds of stress: acute, episodic acute and chronic.
- Acute stress. Acute stress is short-term stress that comes and goes quickly. It can be positive or negative. It is the feeling you get when you are riding on a rollercoaster or having a fight with your loved one. Everyone experiences acute stress from time to time.
- Episodic acute stress. Episodic acute stress is when you experience acute stress on a regular basis. With this kind of stress, you never get the time you need to return to a calm, relaxed state. Episodic stress frequently affects people working in certain professions, like healthcare providers.
- Chronic stress. Chronic stress is long-term stress, going on for weeks or months. You may experience chronic stress due to marriage troubles, issues at work or financial problems. It is important to find ways to manage chronic stress because it can lead to health issues.
When you are experiencing stress, your body releases cortisol and other stress hormones. While this response can be helpful in short bursts, ongoing or chronic stress can take a toll on both mental and physical health. Long term exposure to stress may increase your risk for digestive issues and weight gain, anxiety and depression, headaches, sleep difficulties, memory and concentration problems, high blood pressure, heart disease, and stroke.
Stress is something we all experience from time to time but if you are experiencing stress over an extended period, you might need to evaluate and make a few changes to help eliminate some of your stressors. Stress-reducing habits can be incorporated into your daily routine and small changes can make a big difference.
Stress may be reduced with even simple actions. Try taking a quick social break and send a message to a friend, even a simple “hello” can lift your mood. If it turns into a longer conversation, roll with it. Strong social connections are essential for emotional well-being.
Physical activity is always good for your mental and physical well-being, benefiting both your heart and your mind. Dance to your favorite song, go for a brisk walk, try hula-hooping, or sign up for that exercise class you have been curious about.
Getting enough rest can help you feel calmer, more focused, and more creative. Aim to power down earlier by turning off screens and winding down with a book or another relaxing activity. Most adults need about seven to nine hours of sleep each night.
Although breathing is automatic, mindful breathing can help activate your body’s relaxation response. Get comfortable and take a normal breath. Slowly inhale through your nose, filling your chest and belly. Let your stomach expand. Gently exhale through your mouth or nose. Repeat several times.
Managing stress does not have to be complicated. With small, enjoyable steps, you can support your health and find moments of calm throughout your day.
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.
