Managing Stress Before It Manages You

A HEALTHY YOU

Managing Stress Before It Manages You

April is National Stress Awareness Month, a time dedicated to raising awareness about the negative impacts of stress on both our bodies and minds.

While our bodies are built to handle stress in short bursts, chronic or long-term stress can take a serious toll on our health – affecting nearly every system in the body, including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.

When we experience ongoing stress, our muscles tend to remain in a constant state of guardedness. Prolonged muscle tension can lead to additional physical problems and may contribute to stress-related disorders. For individuals with pre-existing respiratory conditions like asthma, COPD, emphysema, or chronic bronchitis, psychological stress can intensify breathing issues. It can also negatively affect heart health, contributing to increased heart rate, elevated blood pressure, and excess stress hormone levels – raising the risk for hypertension, heart attack, or stroke. The constant triggering of the autonomic nervous system under stress causes cumulative wear-and-tear on the body.

Recognizing and addressing stress early can help prevent it from escalating into more serious health issues. Common physical symptoms of stress include difficulty breathing, panic attacks, sleep disturbances, fatigue, muscle aches, headaches, chest pain, high blood pressure, and digestive issues. On the psychological side, stress often presents as irritability, impatience, feeling overwhelmed, anxiety, dread, loneliness, or depression. Stress can also worsen existing mental health conditions.

Fortunately, there are effective strategies for managing stress and supporting your mental and physical well-being. Here are a few to consider:

Guided Meditation

Meditation can help calm the mind and reduce daily stress. Numerous guided meditation resources are available online, and research shows it can significantly lower stress levels.

Deep Breathing

Deep breathing activates your parasympathetic nervous system – the body's natural "rest and digest" response – which helps counteract stress. Try this technique: breathe in for five seconds, hold for two, and exhale slowly for five seconds.

Exercise and Nutrition

Regular physical activity is a powerful stress reliever and supports overall health. Additionally, chronic stress can deplete vital nutrients like vitamins A, B complex, C, and E – making a balanced, nutrient-rich diet even more important.

Social Connection

Human connection plays a crucial role in managing stress. Sharing activities or simply spending time with loved ones can foster emotional support and provide a sense of belonging.

Prioritize Sleep

Stress often disrupts sleep, which in turn makes stress harder to manage.

By becoming more aware of stress and adopting proactive techniques, you can better protect your health and enhance your overall quality of life.

Other Resources

Meditation: A simple, fast way to reduce stress

Meditation can wipe away the day’s stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most. Article by the Mayo Clinic.

Why Social Support May Be the Best Way to Help Reduce Stress

Social support is critical for mental well-being. We are social creatures, and having people to care for, support us, and share our lives is a source of joy and connection. Article by Verywell Mind.

Sleep Strategies in Times of Stress

Waking up in the middle of the night or having trouble falling asleep are common when we are feeling overwhelmed and anxious. Article by Cynthia Conigliaro.

About the Author

Cynthia Conigliaro is the Sales and Marketing Director for Organizational Wellness and Learning Systems (OWLS), a consulting firm focused on employee emotional wellbeing and organizational culture analysis. For almost five years she has worked alongside the owner of OWLS to design and implement mental health related employee wellness trainings and workshops for organizations across the United States.

For almost 15 years she has had her own health and wellness coaching business. Cynthia works with individuals and groups and runs virtual and in person workshops for employees on a variety of health and wellness topics relating to both physical and mental health. She is an Infinite Possibilities Certified Trainer and a Resilience and Life Coach. She has been a volunteer with the Worksite Wellness Council of Massachusetts (WWCMA) for the past 4 years where she sits on both the Programs Committee and the Marketing Committee. Cynthia has her Master of Social Work and her Master of Business Administration from Boston College and a Bachelor of Arts in Psychology with a Minor in Spanish from College of the Holy Cross.

A HEALTHY YOU