Stressing out?

I have started, erased, and restarted this blog three times now. When I was asked to write a blog about stress, I couldn’t help but think of all of the major events our community has been through this year, and every time I began to type the list, I found myself thinking, “This is just too much.” Yet in the face of it all, our community has thrived.

And while it is true that we are stronger because of what we have experienced, many individuals in our community, city, and state are experiencing elevated levels of stress. Results of a survey released by WalletHub in April 2017 found Louisiana to be the second most stressed state with a score only marginally lower than the most stressed state in the nation, Alabama. The American Psychological Association’s Stress in America 2017 Snapshot reported the first statistically significant increase in stress since the survey was first administered in 2007. Anecdotally, I have had multiple conversations with people discussing the more elevated than usual baseline stress level that some are experiencing and the tendency to be more sensitive and reactive to what they might have considered minor stressors in the past.

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6 Tips for dealing with stress

As we approach this busy time of year, we often find ourselves feeling overwhelmed. Here are some suggestions for dealing with stress in a healthy way:
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• Understand your stress. Every person has different stressors and experiences stress differently. Often times, we avoid thinking about what is stressing us to minimize the negative emotional impact. However, avoidance only offers temporary relief and might actually increase stress when there is diminished opportunity to utilize problem-solving skills and coping strategies. We can better understand our stress by exploring triggers for stress and the way we experience stress. For example, do you find yourself stressed by deadlines? Do you tend to experience your stress physically (rapid heartbeat or breath, reduced energy, difficulty sleeping)? Psychologically (racing thoughts, difficulty concentrating, trouble relaxing)? We can better cope with and manage stress if we can anticipate stressors and utilize our coping skills repertoire.
• Build your toolkit. Just as everyone experiences stress differently, everyone also copes with stress differently. When we have a few readily accessible strategies for dealing with stress, we are able to prevent and deal with stress more effectively. Some suggestions include deep breathing or meditation, a favorite hobby, or taking time to organize your to-do list and create a plan for completing it.
• Discover gratitude. Focus on gratitude, or “the appreciation of what is valuable and meaningful to oneself,” (1) it has been proven to improve one’s overall sense of well-being. When we find ourselves overwhelmed with the day-to-day hassles of life, we can shift our focus to gratitude by making a mental note of something we are thankful for or taking an opportunity to express thanks to someone. Then, take note of the impact on your mental and emotional state.

"Often we get so caught up in taking care of everyone around us, we forget to check in with ourselves. Check in with yourself regularly, and listen to what your mind and body are telling you you need."

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• Enjoy the little things. In a recent interview about her new book, Option B:  Facing Adversity, Building Resilience and Finding Joy, Sheryl Sandberg described her practice of writing down three moments of joy before going to bed. She explained that we are often waiting for the big things in our lives to bring us happiness but pointed out that “happiness is actually the little things, the little moments that make up our day … My coffee tasted good this morning … My daughter gave me a hug, an extra hug without being asked … because I’m going to write them down at the end of the day, I notice them, and I savor them.” (2) Taking time to recognize the the small moments everyday that enrich our lives can shift our mindset and approach to each day.
• Practice self-care. “You can’t pour from an empty cup.” This is a popular saying amongst mental health professionals to emphasize the importance of self-care as a necessity to providing quality care to those we serve. Often we get so caught up in taking care of everyone around us, we forget to check in with ourselves. Check in with yourself regularly, and listen to what your mind and body are telling you you need. Establish balanced eating, exercising, and sleep routines. Take an afternoon to read a book. Spend time in prayer and devotion. It is not selfish to do something for yourself. It is necessary to function at an optimal level and engage in healthy relationships.
• Take care of your tribe. In her research, psychologist Susan Pinker found that close relationships and social integration were greater predictors of an individual’s longevity than smoking, drinking, exercising, and heart disease with the most significant effects in those who prioritized face-to-face interactions with their friends and loved ones. This can also be a social network to provide support when you are feeling stressed. 

These are just a few suggestions for coping with end-of-the year stress. I challenge you to try one or more of these over the next few weeks and see if they work in your life.  

1 Sansone RA, et al. "Gratitude and Well Being: The Benefits of Appreciation," Psychiatry (Nov. 2010): Vol. 7, No. 11, pp. 18–22

2 NPR (2017, April 25) “Just Show Up:  Sheryl Sandberg on How to Help Someone Who’s Grieving.” Retrieved from http://www.npr.org/templates/transcript/transcript.php?storyId=525453115

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Jodi Manton

Jodi is a Nationally Certified Counselor (NCC) and is currently serving as the Upper School Counselor at Episcopal School of Baton Rouge. She has a Master’s of Education with a concentration in Mental Health and a Certificate of Education Specialist with a concentration in School Counseling from Louisiana State University. Prior to working as a school counselor, she worked in various clinical settings, including a community-based family clinic, a university mental health clinic, and a substance abuse detox facility. Jodi’s areas of focus and experience include school counseling, adolescent and family counseling, individual and group counseling, identity development, girls’ and women’s wellness, military personnel and veterans, academic and career counseling, and substance abuse treatment.