Stress is Real: How to Recognize it & Take Back Control

A woman is sitting at her computer showing signs of stress.

April is National Stress Awareness Month and stress is no joke.

Stress is a natural reaction to situations where an individual feels anxious or threatened. There are two types of stress: eustress, which is good stress, and distress, which is bad stress. An example of eustress would be receiving a job promotion, while distress could be the loss of a pet.

Life is full of stress, so it is important to recognize it and develop healthy coping mechanisms.

Common reactions to stress, whether good or bad, include:
• Disbelief, shock, or numbness
• Feeling sad, frustrated, or helpless
• Difficulty concentrating or making decisions
• Physical symptoms such as headaches, back pain, and stomach issues
• Increased use of smoking, alcohol, or drugs

A certain amount of stress is expected because life happens. However, excessive stress can become overwhelming and lead to unhealthy coping habits, as well as worsen chronic health conditions.

Long term stress affects more than just mental health. It can contribute to headaches, digestive issues, depression, and even serious conditions such as stroke and heart disease.

When you experience stress, hormones are released into your bloodstream, increasing your heart rate, blood pressure, and glucose levels. While this response is helpful in emergencies, prolonged activation can be harmful to your health.

Managing Stress

The first step in managing stress is identifying its source. Once identified, you can work toward reducing or eliminating it. However, some stressors are beyond our control. In those situations, consider the following:

• Accept what you cannot control and let it go
• Avoid becoming overwhelmed by situations you cannot change
• Focus on controlling your reactions and calming your mind
• Set realistic goals for healthy living, wellness, and personal growth

Healthy coping strategies include exercise, meditation, faith based practices, and social interaction. If these methods are not enough, consider seeking support from a counselor or mental health professional.

Take care of yourself because you are the only you there is.

Healthy Ways to Cope with Stress

• Take care of your body by eating well, exercising regularly, and getting enough sleep
• Talk about your feelings with a trusted friend, family member, doctor, pastor, or counselor
• Avoid drugs and alcohol, which can worsen stress
• Recognize when you need additional support from a mental health professional
• Learn how to communicate your stress and support others who may be struggling

Additional Resources

Mental Health America offers tools such as a Stress Screener to help assess and manage stress. You can also visit the Centers for Disease Control and Prevention website for additional stress management strategies.

Content adapted with support from the American Institute of Stress and the National Institutes of Health.