Stress Effects & Management Techniques for 2022

According to the American Psychological Association (APA), our nation is facing a severe mental health crisis that could be very consequential to our future. Stress can be considered the feeling of being overwhelmed or unable to cope with pressure, resulting in mental and physical consequences.  

Three Main Types of Stress:

            Acute stress: a relatively brief moment of heightened emotion

            Acute episodic stress: frequent acute events extended into episodes

            Chronic stress: persistent events causing accumulated emotional distress for long periods

What Does Stress Do to the Body?

The human body reacts to stress as a threat. The hormone adrenaline is released to trigger the body’s defense mechanisms including muscle tension, fastened breathing and heightened alertness. If the stress does not pass, the body releases the hormone cortisol, which distracts the body from its regular systems to focus on stress response. These hormones don’t return to proper levels until the stress has been removed from the body, which is why persistent stress can pose a serious risk to health.

Physical and Psychological Indicators of Stress:

  • Fatigue

  • Digestive issues

  • Weight gain or loss

  • Anxiety

  • Poor eating habits

  • Poor sleep habits

  • Mood changes

  • Lowered immune system

  • Self-isolating

  • Muscle tension

  • Memory retention issues

  • Heightened emotions

  • Depression

  • Headaches

Stress in the Workplace

Research has exposed that work is one of the leading stressors in American adults. Job burnout is a form of stress that stems from exhaustion, resulting in fatigue and depression. This is common when one’s career path seems unclear or there’s an imbalance between work and personal life.

As we well know by now, the COVID-19 pandemic severely disrupted the American lifestyle. The pandemic also severely influenced mental health because of an increase in stressors including fear, isolation, routine changes, workplace challenges, financial insecurity, and political conflicts to name a few.

The APA reported:

  • 67% say the pandemic has increased their stress levels

  • 77% say the future of our nation is a significant source of stress

    • significantly higher than the 66% reported in 2019

  • 56% say that job stability is a source of stress

    • significantly higher than 50% reported in 2019

  • 64% say that money stability is a significant source of stress in their life

  • 52% say they have experienced negative financial impacts due to the pandemic

As of 2021, job burnout and stress in first responders, human services and education has heightened. Those exposed to chronically stressful environments are the most likely to experience job burnout. Without a way to manage or reduce the stress on workers, these fields will lack their necessary efficacy.

How Employers Can Support Workers

Provide flexibility

Providing flexibility allows employees to do their jobs while managing the other aspects of their lives as well. Knowing that their job is understanding and flexible will help them handle any new stressors and responsibilities.

Provide support

Ensuring support is available to employees helps them better manage their stressors and gives them something to rely on. Even by simply talking about mental health with employees, they’ll be more likely to communicate if issues arise.

Communicate

Remember, employers experience stress to. Communication between employers and employees about mental health can avoid workplace tension.

 

Discrimination Rises as Source of Stress

The contributions of the pandemic on the mental health crisis in America exposed other stressors including discrimination and racism.

  • 33% said discrimination is a significant source of stress in their lives

  • 59% of adults said that police violence towards minorities is a source of stress in their lives

  • 2.5 million youth in the U.S. have severe depression

    • multiracial youth are at greatest risk

  • 10.6% of youth in the U.S. have severe major depression

    • 14.5% among youth who identified as more than one race

 

How to Build Resilience

Building resilience to discrimination is no easy task but it is important when reducing stressors in one’s life.

  • Get support

  • Stay calm and positive

  • Acknowledge the issues

  • Distance yourself emotionally

  • Have a strong sense of identity

  • Participate in culturally affirming activities

  • Limit media exposure, especially in times of high intensity

Stress in Students

Stress doesn’t discriminate. Adults, youth and children can all be affected by stress. Some statistics even suggest that youth are more likely to experience stress because their emotions are heightened, and brains are still developing.

While schooling was meant to prepare youth for adulthood, it can contribute to the mental health concerns in America’s young people. Adults often underestimate the severity of student stressors when they have the same mental and physical impacts as their own.

Students and children growing up during the COVID-19 pandemic have experienced a unique set of challenges that they’ve learned to cope with in many ways. Research has shown that experiencing this level of stress as a young adult amplified their concerns of an uncertain future.

Student Stressors Can Include:

  • Mental and physical development

  • Schoolwork and responsibilities

  • School environment and ecosystem

  • Difficulties at home

  • Expectations of parents/guardians

  • Peer pressure

  • Bullying, cyberbullying and/or social media

  • Tuition, student loans and other financial concerns

Statistics

  • 7 out of 10 teenagers (ages 13-17) named anxiety or depression a major issue in their peers and community

  • Of American middle schoolers, 61% said they feel a lot of pressure to get good grades

    • 29% feel pressured to look good

    • 28% feel pressured to fit in socially

    • 21% feel pressured to be good at sports or extracurricular activities

  • 75% of high schoolers often feel stressed by homework

  • 50% of middle schoolers often feel stressed by homework

  • Of American college students, 36.5% said stress is the biggest reason why their academic performance suffers

    • 29.5 % listed anxiety

How to Support Youth

  • Resources

Students need to talk to someone that will listen, care and can offer them help when needed. School counselors are trained to identify behavioral health concerns and can help students understand how to manage their stress in healthy ways.

  • Communication

Talking with children about mental health can help them understand and explain the way they feel. It’s common for teenagers to suppress emotions, which can become dangerous. A teenager needs to feel safe reaching out to an adult if they ever need help. By creating a comforting environment where they feel safe expressing their emotions, adults can know what that child is experiencing.

  • Encouragement

Young people are still learning and developing; they need reassurance. Encourage students to do their best while respecting their boundaries. Know when to let young adults be unique individuals and support their passions.

 

Managing Stress

Stress results in a physical and mental burden on human health, especially as one ages. The aging process slows down the immune system, making the body less efficient at managing stress. It was also revealed that stress accelerates the biological clock making people age faster. Having healthy stress management techniques is important across all ages.

Determine and manage stressors

Begin by identifying the sources of stress in your life. Once stressors are identified you can determine how they can be managed. Stressors that can be avoided should be removed from day-to-day life to avoid episodic and chronic stress.

Seek help and support

Talk to bosses, spouses, parents, friends or counselors if you’re experiencing high levels of stress for support and management techniques.

Pursue healthy lifestyle choices

Eating a normal diet, getting the recommended amount of sleep, exercising, practicing relaxation techniques, taking time for yourself, spending time outdoors, spending time with pets, spending time with friends and family, and limiting excess screen time are all ways to make healthy lifestyle choices.

Find a balance

Create a schedule that prioritizes your health needs. Make time to practice your hobbies and interests outside of work. Be willing to compromise the aspects of your life that negatively influence your mental health.

Reframe problems

Try adjusting your attitude towards certain issues you’re facing and remember the many things you have to be thankful for. Compartmentalize your stress by leaving work stressors at work and enjoying your time at home. The same technique can apply to other aspects of life as well.

 

There are many factors in mental health that should be assessed before determining a solution. If you experience severe chronic stress, depression or thoughts of suicide you may consider speaking to a doctor.   

Mental health hack:

Do something for your body, mind and soul every day.

Resources:

Research.com 50 Current Student Stress Statistics: 2021/2022 Data, Analysis & Predictions

Harvard T. H. Chan Stress and Health

American Psychological Association Burnout and stress are everywhere

American Psychological Association Stress in America™ 2020