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What to do about stress from a terrifying American climate
If you’re scared and concerned about scary moments like the Capitol riots and the 2020 presidential election, you’re not alone.
Staff Video, USA TODAY
Think of them as warning signs. Something is wrong.
Maybe you don’t sleep well or you get more headaches than usual. You also have no appetite and suffer from nausea.
Stress is not just a state of mind. It is something that can cause chaos in your body. Experts say poor physical health is often a sign of poor mental health.
“Often times, our bodies try to communicate with us when we’re not in a good place,” said Vaile Wright, senior director of health care innovation at the American Psychological Association.
The American Psychological Association’s 2020 Stress in America survey found that Americans have been severely affected by the COVID-19 pandemic, while also dealing with other intractable stressors – such as political polarization and racial discrimination.
The survey found that 80% of American adults say the coronavirus pandemic is a major source of stress in their lives and 60% said the number of problems America faces is overwhelming.
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“We’d be automatons if we didn’t have an emotional or physical response to stress,” said Vanessa Kennedy, director of psychology at Driftwood, an addiction and mental health rehabilitation center in Texas. “But we can certainly mitigate the response … by making sure we check in with ourselves every day and make a conscious effort to really pay attention to our bodies.”
Inflammation, brain changes: what stress does to a body
When someone experiences an increased level of stress, the body releases stress hormones – cortisol and adrenaline are among the best known. This prepares the body for fight or flight, our evolutionary response to a threat.
The problem, Kennedy said, is when stress becomes chronic. Long-term release of stress hormones increases the overall level of inflammation in the body and can lead to longer-term health effects.
Research shows that stress affects the nervous system and can even cause structural changes in the brain that can alter our thinking and memory. Stress can weaken our immune system, making us more susceptible to illness. Long-term stress can also exacerbate pre-existing health problems, such as cardiovascular disease or respiratory problems.
According to an October report from the APA, nearly 1 in 5 Americans say their mental health is now worse than this time last year.
“Maintaining a level of hyperarousal isn’t really sustainable,” said Wright. ‘It is too much. It just exhausts you. ‘
How to Scan Your Body for Stress
Kennedy said it is sometimes easier for someone to focus on physical symptoms than it is to identify what they are feeling emotionally. That is why she advises her patients to perform a body scan daily.
“We’re not going to be aware from day to day because we’re just trying to put one foot in front of the other about how we’re feeling or how we’re starting to get a little bit more muscle tone,” Kennedy said.
To check in, you must slow down. For 15 minutes, she said, be still, present and watch all your five senses.
“Look at each muscle group, from your feet to your head,” she said. “You may notice things like, ‘Oh, I feel a lump in my throat, or’ I have a mild headache, come on, ‘or’ I may have some fatigue. ‘ ‘
You may also ask yourself:
- Am I sleeping badly?
- Am I eating well?
- Do I crave unhealthy foods?
- Am I grinding my teeth?
- Am I feeling physical pain?
If you answer yes to these questions, “your body is trying to signal to you that something needs to change in the environment, or that you need to change your response to what is happening in the environment,” Kennedy said.
Kennedy said that while stress may not feel right, our body’s responses to it are productive and ultimately probably a good thing if we can use those signals to change what we have under control. She also notes that one of the things that can be most healing for a body is the connection with another person.
“There are neurochemicals that are actually released into our brains when we connect with other people in a meaningful way,” she said. “Relationships and connection with others is key.”
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