Managing Your Stress

For most adults, a certain degree of everyday stress is unavoidable. In small doses, these everyday stressors, such as work deadlines or outstanding errands are beneficial, as they have the potential to motivate us when we’re feeling overwhelmed. But, when routine stress becomes chronic, the effects can take a serious toll on our bodies and minds.

When a person is stressed, the body reacts as if it’s in danger and automatically gives a “fight-or-flight” response. This means that certain stressful triggers cause normal body responses to amplify to better handle the situation or emergency. The most common responses include: extra muscle strength, bursts of energy, acute alertness or heightened senses. For a short time, these responses might be useful, but in a prolonged state of stress, they can lead to larger, more severe physical, emotional and behavioral symptoms. At its worst, chronic stress can cause depression, anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system.

New studies are finding that chronic stress isn’t entirely our fault, though. Genetics is largely to blame, as it plays a significant role in the way individuals are programmed to manage stressful situations.

So, in a country where 20 percent of the population reports experiencing extreme stress, how can it be managed? Principal Medical Group has a few tips that will help keep stress levels under control:

1. Get 7-8 hours of sleep each night. Stress is exhausting for the body, and getting adequate sleep will help it recover both physically and emotionally. 
2. Say “no.” Have hard limits and stick to them. Instead of agreeing to another project, don’t let daily responsibilities build up and become unmanageable.
3. Exercise regularly. The benefits of exercise are twofold: it can help the immune system combat physical symptoms of stress and release stress-induced tension in the neck or back.
4. Reduce caffeine intake. Caffeine produces temporary energy that often ends with a “crash.” Juggling between caffeinated energy bursts is tiring, so reducing caffeine intake will assist with overall relaxation and insomnia.

For patients looking for additional support in stress management, PMG’s preventive, primary care services can offer assistance. PMG physicians teach patients about the direct correlation between stress and physical or emotional symptoms, and provide individualized lifestyle consultations for managing them. The quality, unhurried care that concierge medicine provides helps patients manage day-to-day or chronic stress.