Stress in America

Every year the American Psychological Association (APA) releases it’s Stress in America (https://www.apa.org/news/press/releases/stress/index) survey findings which is aimed at examining the stressors Americans are facing and how it influences our overall health.  In 2019, Americans reported the Presidential election, healthcare, and mass shootings as the primary stressors.  I believe in 2020, we will be able to add COVID-19 to that list.  The current leading stressors are all events and situations we have very little control over in our daily life.  This can lead people to feel overwhelmed, irritable, and, of course, stressed.  If you are one of the people feeling stressed and anxious regarding current events, here are some strategies you can use to cope:

• Diaphragmatic breathing.  Taking slow, deep breaths in for about 4 seconds, hold for 4 seconds, exhale for 4 seconds and repeat.  The slower and deeper the breath, the better.  If you start to feel light-headed or dizzy, STOP!  It means you are breathing too quickly.  You can do diaphragmatic breathing while driving to and from work, before bed, or anytime during the day when you feel stressed or anxious.

• Keep a to-do list.  Add to your list as you think of things during the day.  If you have a hard time falling asleep because you remember things you need to do—keep the list by your bed, roll over and write it down.  Taking time earlier in the day to focus on problems or to-do lists can help you feel organized and less overwhelmed.

• Talk to people about how you are feeling!  Find a friend or family member with whom you feel comfortable talking about the things that you are experiencing as stressful.

• Keep perspective.  Various forms of media can sensationalize and exaggerate events.  Look for reputable news sources (e.g., Mayo Clinic for health-related concerns) when trying to find out more information on a topic.

• Focus on the present.  Mindfulness and meditation can be a great way to manage stress.  There are lots of smartphone apps you can use for mindfulness.  One of my favorites is the Headspace app.  They have a nice 10 session introduction to meditation and fun infographics.

• Exercise and eat well!  Any form of exercise, including yoga, can be a great way to relieve stress.  Eating nutritious, whole foods also can have an impact on stress and anxiety.  Sugar and caffeine can make you feel more jittery and on edge.

• Watch your thinking.  Be careful not to catastrophize or get into all-or-nothing thinking.  Ask yourself, “What would I say to my best friend if they had this thought?”, “Five years from now, will I focus on any different part of this experience? Will I look at this situation differently?”, or “Am I predicting the future in a way that makes my unhappy or upset? What is the likelihood it will really turn out the way I’m thinking or imagining?”

If you find these strategies aren’t enough to manage your stress or anxiety level, please reach out for help.  We are fortunate to have great options in the Fargo-Moorhead area for psychotherapy.  We would be more than happy to see you in our practice or get you connected to someone else who will be a good fit for you.

We would love to learn about strategies you are using to manage stress.  Leave a comment below!