Stress Effects & Management Techniques for 2022
According to the American Psychological Association (APA), our nation is facing a severe mental health crisis that could be very consequential to our future. Stress can be considered the feeling of being overwhelmed or unable to cope with pressure, resulting in mental and physical consequences.
Three Main Types of Stress:
Acute stress: a relatively brief moment of heightened emotion
Acute episodic stress: frequent acute events extended into episodes
Chronic stress: persistent events causing accumulated emotional distress for long periods
What Does Stress Do to the Body?
The human body reacts to stress as a threat. The hormone adrenaline is released to trigger the body’s defense mechanisms including muscle tension, fastened breathing and heightened alertness. If the stress does not pass, the body releases the hormone cortisol, which distracts the body from its regular systems to focus on stress response. These hormones don’t return to proper levels until the stress has been removed from the body, which is why persistent stress can pose a serious risk to health.
Physical and Psychological Indicators of Stress:
Fatigue
Digestive issues
Weight gain or loss
Anxiety
Poor eating habits
Poor sleep habits
Mood changes
Lowered immune system
Self-isolating
Muscle tension
Memory retention issues
Heightened emotions
Depression
Headaches
Stress in the Workplace
Research has exposed that work is one of the leading stressors in American adults. Job burnout is a form of stress that stems from exhaustion, resulting in fatigue and depression. This is common when one’s career path seems unclear or there’s an imbalance between work and personal life.
As we well know by now, the COVID-19 pandemic severely disrupted the American lifestyle. The pandemic also severely influenced mental health because of an increase in stressors including fear, isolation, routine changes, workplace challenges, financial insecurity, and political conflicts to name a few.
The APA reported:
67% say the pandemic has increased their stress levels
77% say the future of our nation is a significant source of stress
significantly higher than the 66% reported in 2019
56% say that job stability is a source of stress
significantly higher than 50% reported in 2019
64% say that money stability is a significant source of stress in their life
52% say they have experienced negative financial impacts due to the pandemic
As of 2021, job burnout and stress in first responders, human services and education has heightened. Those exposed to chronically stressful environments are the most likely to experience job burnout. Without a way to manage or reduce the stress on workers, these fields will lack their necessary efficacy.
How Employers Can Support Workers
Provide flexibility
Providing flexibility allows employees to do their jobs while managing the other aspects of their lives as well. Knowing that their job is understanding and flexible will help them handle any new stressors and responsibilities.
Provide support
Ensuring support is available to employees helps them better manage their stressors and gives them something to rely on. Even by simply talking about mental health with employees, they’ll be more likely to communicate if issues arise.
Communicate
Remember, employers experience stress to. Communication between employers and employees about mental health can avoid workplace tension.
Discrimination Rises as Source of Stress
The contributions of the pandemic on the mental health crisis in America exposed other stressors including discrimination and racism.
33% said discrimination is a significant source of stress in their lives
59% of adults said that police violence towards minorities is a source of stress in their lives
2.5 million youth in the U.S. have severe depression
multiracial youth are at greatest risk
10.6% of youth in the U.S. have severe major depression
14.5% among youth who identified as more than one race
How to Build Resilience
Building resilience to discrimination is no easy task but it is important when reducing stressors in one’s life.
Get support
Stay calm and positive
Acknowledge the issues
Distance yourself emotionally
Have a strong sense of identity
Participate in culturally affirming activities
Limit media exposure, especially in times of high intensity
Stress in Students
Stress doesn’t discriminate. Adults, youth and children can all be affected by stress. Some statistics even suggest that youth are more likely to experience stress because their emotions are heightened, and brains are still developing.
While schooling was meant to prepare youth for adulthood, it can contribute to the mental health concerns in America’s young people. Adults often underestimate the severity of student stressors when they have the same mental and physical impacts as their own.
Students and children growing up during the COVID-19 pandemic have experienced a unique set of challenges that they’ve learned to cope with in many ways. Research has shown that experiencing this level of stress as a young adult amplified their concerns of an uncertain future.
Student Stressors Can Include:
Mental and physical development
Schoolwork and responsibilities
School environment and ecosystem
Difficulties at home
Expectations of parents/guardians
Peer pressure
Bullying, cyberbullying and/or social media
Tuition, student loans and other financial concerns
Statistics
7 out of 10 teenagers (ages 13-17) named anxiety or depression a major issue in their peers and community
Of American middle schoolers, 61% said they feel a lot of pressure to get good grades
29% feel pressured to look good
28% feel pressured to fit in socially
21% feel pressured to be good at sports or extracurricular activities
75% of high schoolers often feel stressed by homework
50% of middle schoolers often feel stressed by homework
Of American college students, 36.5% said stress is the biggest reason why their academic performance suffers
29.5 % listed anxiety
How to Support Youth
Resources
Students need to talk to someone that will listen, care and can offer them help when needed. School counselors are trained to identify behavioral health concerns and can help students understand how to manage their stress in healthy ways.
Communication
Talking with children about mental health can help them understand and explain the way they feel. It’s common for teenagers to suppress emotions, which can become dangerous. A teenager needs to feel safe reaching out to an adult if they ever need help. By creating a comforting environment where they feel safe expressing their emotions, adults can know what that child is experiencing.
Encouragement
Young people are still learning and developing; they need reassurance. Encourage students to do their best while respecting their boundaries. Know when to let young adults be unique individuals and support their passions.
Managing Stress
Stress results in a physical and mental burden on human health, especially as one ages. The aging process slows down the immune system, making the body less efficient at managing stress. It was also revealed that stress accelerates the biological clock making people age faster. Having healthy stress management techniques is important across all ages.
Determine and manage stressors
Begin by identifying the sources of stress in your life. Once stressors are identified you can determine how they can be managed. Stressors that can be avoided should be removed from day-to-day life to avoid episodic and chronic stress.
Seek help and support
Talk to bosses, spouses, parents, friends or counselors if you’re experiencing high levels of stress for support and management techniques.
Pursue healthy lifestyle choices
Eating a normal diet, getting the recommended amount of sleep, exercising, practicing relaxation techniques, taking time for yourself, spending time outdoors, spending time with pets, spending time with friends and family, and limiting excess screen time are all ways to make healthy lifestyle choices.
Find a balance
Create a schedule that prioritizes your health needs. Make time to practice your hobbies and interests outside of work. Be willing to compromise the aspects of your life that negatively influence your mental health.
Reframe problems
Try adjusting your attitude towards certain issues you’re facing and remember the many things you have to be thankful for. Compartmentalize your stress by leaving work stressors at work and enjoying your time at home. The same technique can apply to other aspects of life as well.
There are many factors in mental health that should be assessed before determining a solution. If you experience severe chronic stress, depression or thoughts of suicide you may consider speaking to a doctor.
Mental health hack:
Do something for your body, mind and soul every day.
Resources:
Research.com 50 Current Student Stress Statistics: 2021/2022 Data, Analysis & Predictions
Harvard T. H. Chan Stress and Health
American Psychological Association Burnout and stress are everywhere