Stress Less:
Managing Stress in a World of Stressors

Stress: We all experience it. Not all stress is bad, of course. Training for a marathon, preparing to defend your dissertation or working toward any other big goal can be a form of healthy stress. However, unmanaged, day-to-day aggravations and major life upheavals can eventually take a toll on your health.

What Is Stress?

Stress is your body’s way of preparing for a threat—real or imagined. When you’re stressed, your body physically prepares for danger. Your heart rate increases, your pupils dilate, your blood is diverted to your muscles. It’s the classic “fight or flight” mode. When the immediate danger passes, your physiological functions return to normal.

People who struggle with chronic stress, however, are stuck in “fight or flight.” Over time, chronic stress can cause headaches, sleep problems, sadness and anger, as well as serious health problems, including heart disease, high blood pressure, diabetes and depression.

Adults are not the only ones who experience stress. Family challenges (divorce or moving, for example), too many scheduled activities and struggles with peers can stress children, causing them to wet the bed, act out, have trouble sleeping or complain of headaches and stomachaches.

Today, many of us are facing a new kind of stress: technostress. Are you tethered to your electronic devices? Do you constantly check texts, emails or the latest social media post? According to the American Psychological Association, about 43 percent of Americans are self-described “constant checkers,” and one out of five of us identify technology as a somewhat or very significant source of stress, especially when outside of work.

Managing Stress

You CAN manage your stress—in small ways and big ways. Here are a few tips for managing your stress.

Breathe. Yes, just the simple act of taking a few slow, mindful breaths throughout the day can significantly reduce your stress.

Unplug. Periodically unplugging (taking a digital detox) is good for your—and your children’s—mental health. Designate certain times, such as dinner hour, as electronic-free times. Turn off notifications. Those little dings that announce a new message produce bursts of feel-good hormones in your brain.

No wonder we’re all addicted to our devices! Turn off your devices in the evening to give your mind time to unwind before bedtime.

Connect socially—IRL (in real life). Keeping up with friends and family on social media is great, but don’t let it replace spending quality time with people you care about—especially your children. One of the best ways to help your children manage stress is to make time for them. Use time together to encourage them to talk about what causes them stress and model good stress-management behavior.

Take care of yourself. Eat right, exercise, limit your alcohol consumption, get enough sleep and spend time on enjoyable activities.

Do You Have Signs of Chronic Stress?

• Headaches
• Sleep problems or difficulty relaxing
• Sadness
• Anger
• Irritability
• Memory loss
  Diminished concentration

Are you a “constant checker?”
About 43% of Americans say they constantly check email, texts and social media accounts, although at least one in five admits technology is a somewhat or very significant source of stress. Take periodic breaks from technology. It’s a great way to relieve stress.

Getting Help
One of the most important ways you can help a loved one is by connecting them to professionals that can help with their treatment and recovery.

Lake Haven Behavioral Health Center at Henry County Medical Center offers individualized care in a warm, caring atmosphere. To make a referral or learn more about the psychiatric services and programs, call 731 644-8420 or 1-800-489-1203.

Always remember:

• Call 911 if the situation is potentially life-threatening.
• Reach out using a toll-free, confidential hotline with trained resources available 24/7, 365 days a year to help with behavioral health issues:
  • National Suicide Prevention Lifeline (1-800-273-TALK) provides 24/7, free and confidential support for people in distress for you or your loved one.
  • The Substance Abuse and Mental Health Services Administration (1-800-662-HELP) is a free referral service that can help you find the resources you need for recovery.

 

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An Outside Perspective:
How to Find a Good Family Counselor

An outside perspective can be invaluable for family problems that just aren’t getting resolved. But how do you know when it’s time to book an appointment with a professional counselor?

Experts say that when you see a persistent or significant shift in one or more family members, and none of the usual tricks like talking about it amongst the family seems to work, it’s time to make the call to reach out to a counselor for help.

Watching for changes in family members and assessing those changes is key. It’s important for people to watch for frequency, intensity and duration when it comes to problems that might necessitate an appointment with a counselor. Just like a wellness visit with a healthcare provider, a visit to a family counselor can help identify a family’s strengths and help them figure things out before the situation gets really bad, or prevent it from getting worse.

Finding Help

The first place to ask about family counseling is your primary care physician, and you may also reach out to friends for names of counselors. In the past, seeing a counselor often had a hush-hush stigma about it. But the truth is,  we all have problems and we’d be better off if we talked about that openly with family, friends and people in the community.

Look for licensed and certified counselors trained specifically for your issues, like marriage counseling or depression or trauma. State counseling boards can be good resources, as can insurance companies.

Signs That it’s Time for Professional Help

• Violence or threats of violence between family members
• Drug and/or alcohol abuse
• Withdrawal from family life
• Persistent behavioral problems at school or home
• Recent trauma, such as death or divorce

Always Remember:

• Call 911 if the situation is potentially life-threatening.
• Reach out using a toll-free, confidential hotline with trained resources available 24/7, 365 days a year to help with behavioral health issues:
  • National Suicide Prevention Lifeline (1-800-273-TALK) provides 24/7, free and confidential support for people in distress for you or your loved one.
  • The Substance Abuse and Mental Health Services Administration (1-800-662-HELP) is a free referral service that can help you find the resources you need for recovery.

To learn about the psychiatric services and programs at Lake Haven Behavioral Health Center at Henry County Medical Center, call 731 644-8420 or 1-800-489-1203.