Stress
Stress is a normal reaction that affects everyone. It is a natural response to a challenge, demand, or pressure that requires our attention. Stress leaves us with a feeling of physical, psychological, and/or emotional strain and tension. There are different types of stress. The most common is routine stress, which is experienced in response to daily responsibilities related to things like school and work. Another form of stress is that which is caused by a sudden negative change, such as illness. Traumatic stress is experienced during or after a major event such as a large accident, war, assault, or natural disaster in which people are in serious danger.
Managing Stress
Chronic stress can negatively affect your health, including your immune, digestive, and cardiovascular systems, so it is crucial to find healthy ways to prevent, cope with, and recover from stress.
1. Change Your Relationship With Stress
A study of 30,000 people discovered that people who experienced a lot of stress had a 43% increased risk of dying. However, this was only true for the people who also believed that stress was harmful for your health. People who believed that stress was not harmful had the lowest risk of dying of any of the participants in the study. They even had a lower risk than those who experienced little stress!
Instead of viewing stress as bad, see the stress response as a helpful reaction. Stress is helping prepare you to rise to a challenge. With this viewpoint, you can actually change your physical response to stress in a positive way. To learn more, view the TED Talk to the right.
2. Get support and connect with friends, family, and/or health professionals
Oxytocin is a hormone that protects your cardiovascular system from the effects of stress. You can enhance the effects of oxytocin through social support and contact! Whether it’s seeking support or supporting someone, science has proven you can recover more quickly from stress.
3. Exercise
When you are physically active, your brain releases endorphins, which reduces stress. Aim to regularly exercise for 60 minutes everyday, but even taking a short walk or choosing to take the stairs can help.
4. Meditate & Practice breathing exercises
Research shows that meditation can boost your mood and promote emotional well-being. Take deep breaths. Try box breathing by clicking here. (Box breathing is breathing in for four seconds, holding your breath for four, breathing out for four, and holding out for four).
5. Manage your time
Poor time management skills can lead to stress. Use a planner! Write a to-do list and prioritize. Be aware of how you are spending your time, and set time limits for your unproductive mobile apps. If you have an Apple product, go to Settings, then Screen Time, then App Limits.
6. Make time for hobbies
Be sure to set time aside to do the things you enjoy. Even if it’s just 15 or 20 minutes, spend time reading, painting, biking, playing an instrument, dancing, or doing whatever it is that makes you happy.
Managing Stress — Tiktoks
The Hawaii Department of Health, with the help of Tumua Tuinei, Hawaii’s own comic, put together a series of informative and fun Tiktoks to help you manage your stress in healthy ways! Check them out below.
BREATHE
Focus on slowing your breathing to slow your heart rate during times of stress.
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Repeat until anxiety subsides.
CONNECT
Take some time to build relationships with others.
Reach out to a friend, family member, or neighbor to talk when you need to.
It’s okay to be vulnerable and ask for support.
MOVE
Do some movement you enjoy to let your body help calm your mind.
Gardening, swimming, walking, dancing, and playing with your child or pet are activities that can help reduce stress levels.
RELEASE
Focus on releasing muscle tension to reduce feeling of anxiety.
Contract one muscle group at a time, starting with your head and ending at your toes.
Hold each for ten seconds, then release.
VISUALIZE
Let your mind take a mini vacation to help quiet your racing thoughts.
Close your eyes and envision your favorite calming place.
Think about the sights, sounds, smells, tastes and feelings you are experiencing.
Coping with Stress Tips
Source: American Heart Association, Inc.
Teen Survey on Stress during COVID-19 in Hawai’i
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