Managing Stress to Maintain Overall Health

Our daily lives are filled with varying degrees of stress. The constant juggle of work, family life and other activities can sometimes be overwhelming.

With April being National Stress Awareness month, it’s important to know that there are ways to cope with the daily pressures, says Rajiv Misquitta, MD, the medical director for the department of Lifestyle Medicine for Kaiser Permanente in South Sacramento and Elk Grove

“Overtime, stress can affect our physical health and our mental health and it's vital to manage it appropriately,” Misquitta said. “Stress comes from a number of sources and can cause new issues in our health or make existing conditions worse.”

Although feeling stressed at times is normal, if it’s prolonged, stress can lead to more serious health issues.

Here are some of the ways stress can affect a person’s health, and tips for how to manage it.

How does stress affect the body?

• Constant stress can make a person sick more often and can exacerbate a chronic condition.
• Studies show chronic stress can lead to changes in the brain causing modification of neural networks.
• Stress is linked to heart disease, high blood pressure and blood clots.
• Stress may make rheumatoid arthritis worse. It can also cause neck, shoulder, and low back pain.
• Stress can lead to further stomach pain for those suffering with gastroesophageal reflux disease (GERD), peptic ulcer disease, or irritable bowel syndrome.
• Stress can be a factor in fertility, erectile dysfunction, and painful menstrual periods.
• Stress can worsen asthma and chronic obstructive pulmonary disease
• Acne and psoriasis are made worse by stress

How can you relieve stress?

• Regular exercise can help manage stress. Taking a walk is a great start.
• Connect with nature. Walk in the garden or on a treelined path.
• Keep a journal. Write about the things that are bothering you.
• Share your emotions with someone you trust. Talk, laugh, cry, and express anger when you need to.
• Find ways to relax. Breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or specific exercises like tai chi and qi gong may help.
• Try a hobby or do volunteer work.
• Practicing mindfulness, Meditation, imagery exercises, or self-hypnosis may help you focus on the present. Listen to relaxing music. Find something that makes you laugh.

How can you avoid stress?

• Manage your time
• Find healthy ways to cope with stressors
• Get plenty of sleep
• Eat balanced and healthy meals, choosing more plant-based foods and fewer processed foods
• Quit smoking (if you smoke)
• Moderate how much alcohol you drink

For more mental health and wellness resources visit: www.kp.org/mentalhealth