Coping with Chronic Stress
Our bodies and minds are best equipped to respond to short term threats.
Our physiological responses are designed to be protective, enabling us to fight or flee from danger.
The autonomic nervous system responds to perceived threats by flooding our bodies with adrenaline and cortisol.
These hormones enable us to take action.
On a daily basis, we experience a variety of threats which are not usually life threatening. You may have a heavy workload, financial strain, the ongoing stress of the pandemic, and relational difficulties. Our minds interpret these things as threats.
Depression and anxiety are common responses to chronic stress.
Depression involves low mood, diminished energy, withdrawal from activities, and appetite and sleep disturbances. In response to chronic stressors, we may develop learned helplessness where we become less responsive to repeated aversive stimuli that we cannot control. Feelings of hopelessness and helplessness are common when it seems like one thing after another is going wrong and there is nothing we can do about it.
Anxiety is another consequence of chronic stress, and it may take many forms. Typically, a person feels tense and keyed up and may experience a variety of physical symptoms.
More intense forms of anxiety may interfere with sleep, concentration, and the ability to function. Chronic stress can lead to increased anxiety when our coping resources are overwhelmed.
If you are feeling stuck, implement the following 4 steps to manage chronic stress:
Observe your reactions.
Pay attention to what is contributing to your stress response and how you are responding. When do you feel stressed? What do you experience? How do you respond? Do you tend to escape or avoid stressful situations? The choices we make can directly contribute to our experience of stress. Identify one thing to change at a time and see if it makes a difference.
2. Realize the limits of your control and do what you can.
We desperately want to control things, yet there are so many things we cannot control. Make a list of the things that you can control and the things you cannot control. Focus on the things that you are able to do.
3. Engage in active coping strategies.
Plan for healthy choices. Take a 5 minute mental break. Go outside. Take a walk. Eat nutritious foods.
4. Alter how you respond to stressors.
Our thoughts and behaviors directly affect how we feel. Long standing habits are difficult to change, but it is possible to form new ones!
Cognitive behavior therapy is a form of psychotherapy that addresses the role of thoughts and behaviors in coping with stress. If you would like to learn new strategies for managing your stress response, contact Dr Combs-Lane for more information.
* The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional. *
