Stress and mental health disorders have increased dramatically in recent years — and the rates are expected to continue rising.
WellTuned spoke with Dr. Kelly Askins, a medical director with BlueCross BlueShield of Tennessee, to learn how stress impacts our health and how we can stay healthier over the long run.
How stress impacts your health
Dr. Askins: There are two kinds of stress: short-term and long-term. Short-term stress is acute stress. It occurs when you narrowly avoid a car wreck, have an argument with your spouse or sprain your ankle when you’re playing soccer. This type of stress doesn’t typically have to have long-term consequences.
Long-term stress is a different story. It’s ongoing. Examples include being in an unhealthy relationship, having chronic financial difficulties or living in an unsafe situation. Long-term stress can cause your body to produce stress hormones like cortisol. This can disrupt your body’s normal processes, taking a toll on your physical and mental health.
In fact, long-term stress is associated with these health conditions:
- Anxiety
- Depression
- Weight gain
- Weight loss
- Headaches
- Heart disease and stroke
- Diabetes
- Sleep problems
- Muscle and joint pain
- Upset stomach
- Change in sex drive
Over the long term, stress can also take a toll on your immune system, making it harder for you to fight off illnesses.
How to manage stress
Dr. Askins: You may hear a lot of people talking about the value of resilience in managing stress. According to the American Psychological Association, resilience involves “successfully adapting to difficult or challenging life experiences.” Essentially, people develop coping skills that get them through stressful times.
Consider these strategies to help you manage your stress:
Identify your specific stressors. Once you know what’s driving your stress, you can develop strategies to address the issue.
Exercise. Participate in exercise classes, go for a jog or walk your dog. Do anything that gets you up and moving on a regular basis after consulting with your doctor.
Turn off. If the news is stressing you out but you want to stay informed, limit your exposure. Try setting a certain amount of time to read the news, then give yourself a break.
Learn some relaxation techniques. For some people, deep breathing exercises are the key to calming down. For others, a guided imagery meditation might be more helpful. You could head outside for a nature walk or practice a few basic yoga poses. .
Listen to music. Quiet music can help soothe you, but a more upbeat song might energize you or even help you feel more alert. Figure out what kind music works for you and give yourself some time to enjoy.
Get enough rest. Adults need seven to nine hours of sleep per night. If you’re not getting enough sleep, it may be time to overhaul your routine. You may need to go to bed earlier, or you may need to make your bedroom more sleep-friendly. You could even write out your to-do list or a list of worries before you go to bed, to get them out of your mind.
Prioritize activities that make you feel happy. The APA recommends you embrace the activities that bring you joy or pleasure. If you’re strapped for time, you may be tempted to let these go, but that can be a mistake. You’ll benefit from spending even short amounts of time doing the things that you love.
Don’t feel pressured to adopt every strategy — no one can do it all. Find one or two actions and add those to your tool kit.
Reach out
Dr. Askins: Don’t be afraid to ask for help if you’re struggling with stress. Your first instinct may be to try to shoulder the load alone, but that can be counterproductive. Connect with loved ones when you need them, even if it’s just to find someone with a sympathetic listening ear.
You can also contact your primary care provider for help. They can help you find a mental health professional. A trained professional may be able to help you with other strategies, such as cognitive behavioral therapy.
More from Dr. Askins on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.