Stress And Mental Health: 7 Things You Need to Know

Stress can impact your mental health in a variety of ways. Understanding how stress can both positively and negatively impact mental health can help you gauge whether or not you need to seek assistance or find new methods for managing your stress levels effectively.

 

Yes, some stress is good for you. Too much stress can cause issues.

 

Health experts at Summa Health explain that “a little bit of stress is inevitable, but oftentimes that’s a good thing.” Yes, some stress can be good for your overall well-being! 

 

For example, in small doses, stress can serve as a motivator. This is the kind of stress that motivates you to pay bills on time, attend classes, try your best at work, attend your appointments, and tackle household projects. This stress is typically alleviated once the “to-do” item gets crossed off your list. These small accomplishments are good for your mental health, too – it feels good to know you’re caught up. 

 

The real issues lie in prolonged stress that doesn’t get alleviated. 

 

You can experience short-term and long-term “bad” stress.

 

Summa Health’s mental health experts say that while some short-term stress can be beneficial (see above), there are types of short-term and long-term stress that can cause mental health issues. 

 

For example, Summa Health explains that the types of “bad” stress are those that leave you feeling…

 

• Anxious

• Confused or “foggy brained”

• Tired

• Unable to focus 

• Like your performance levels are low 

 

Prolonged stress is a direct contributor to the formation of mental health issues.

 

There are many reasons why mental health issues can form. The Center for Addiction and Mental Health explains that prolonged stress can be a direct contributor to a number of mental health conditions, such as anxiety disorders and depression.

 

The CAMH explains how “stress is the result of brain chemicals, called hormones, surging through the body. These hormones make people sweat, breathe quicker, tense their muscles and prepare to take action. 

 

When this happens, a person's built-in alarm system – their “fight-or-flight” response – becomes activated to protect them.” In small doses, this is helpful. However, when this cycle is constantly activated, it can lead to serious changes in brain chemistry, impacting mental health. 

 

Stress-related issues are exacerbated when “fight or flight” cycles aren’t completed.

 

Harvard Medical School describes the importance of having a “fight or flight” response in stressful situations. The cycle begins when someone experiences stressful stimuli. After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands. These glands respond by pumping the hormone epinephrine (also known as adrenaline) into the bloodstream.

 

This is helpful because it encourages you to act (or run, hence the “flight”) in the face of a stressor, which can save your life. However, when everyday life situations cause you to continually find yourself in “fight or flight” mode, you never actually complete the cycle. Instead of finding yourself back to safety, your stress triggers the cycle to begin again immediately. Over time, this can lead to big mental health impacts.

 

Unchecked stress can lead to even more stress, causing further strain on mental health. 

 

Unchecked stress often begets more stress. The National Institute of Mental Health explains how “if that anxiety doesn’t go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems.” 

 

If you allow your stress to snowball and turn into anxiety, you could find yourself dealing with an even larger issue than you originally faced. This is why learning how to manage stress is crucial. Without proper management techniques, stress can run rampant on your mental health.

 

There are lifestyle adjustments you can make to lessen the impact of stress on your mental health.

 

Fortunately, stress doesn’t have to rule over your life. The CAMH explains that there are a variety of ways people can combat the negative impacts of stress on their mental health, including…

 

• Eating well

• Getting enough sleep

• Prioritizing self-care and leisure time

• Limiting alcohol and caffeine consumption

• Prioritizing, organizing and delegating tasks

• Seeking support from family and friends

• Attending a support group or stress management program, consulting a health care professional or accessing self-help materials

 

Mental health professionals can help you learn how to cope with stress like a pro.

 

Sometimes, stress can feel like too much to handle alone – especially if you’ve recently experienced a particularly difficult life event or have been dealing with stress for a long time. In times like these, reaching out to a trained mental health professional is essential. 

 

The National Institute of Mental Health explains how “if you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional.” These mental health professionals will know how to best tackle your stress issues, whether that is through therapy, medication, or a combination of the two.

References

 

https://www.summahealth.org/flourish/entries/2021/01/stress-management-how-to-tell-the-difference-between-good-and-bad-stress#:~:text=A%20little%20bit%20of%20stress,smarter%2C%20happier%20and%20healthier%20person

 

https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/stress

 

https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

 

https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

 

5 Ways To Stop The Negative Effects Of Social Media

There’s no denying that there’s a lot of good that we can take from social media. The most important is that it allows us to connect with family and friends. We can also preserve memories, share things that interest us, and it’s also a great place where we can learn new, interesting things like a new skill or talent.

 

Not only that, but these platforms offer information in a myriad of ways. For example, YouTube has full-length tutorials on how to do all sorts of things, from fixing the kitchen sink to doing a macramé plant holder.

 

Pinterest is also just as popular for its vast array of data. Yet, it focuses more on pictures and short reels.

 

Then, you have Instagram, TikTok, Facebook, Twitter, and others that provide an image picture or brief video content along with a short-written explanation.

 

Nevertheless, with all these benefits that social media seems to provide, it also has its disadvantages. Research shows that spending too much time on these platforms can lead to increased stress, loneliness, isolation, and depression.

 

So, how can you take the good while minimizing the negative effects of social media? Here are five things you can try today to help you do just that.

 

Customize Your Feed

 

Unfollow and remove negative or fearmongering pages. Delete toxic friends. Limit who views and comments on your posts.

 

It sounds drastic but tell yourself that it’s perfectly okay to keep a small circle of virtual friends.

 

Instead, you can replace them with accounts that make you feel good about yourself. Look for influencers who embrace their natural beauty. Follow people who are constantly spreading positive words of motivation across their feeds.

 

Regulate the When

 

Many of us set alarms on our devices. So, it’s become second nature to immediately reach for your phone as soon as you wake up, which leads to getting bombarded with a stream of news, updates, and inconsequential posts.

 

This only leads to exacerbating your stress and anxiety, which isn’t exactly the best way to gear up for a new day.

 

Instead, consider integrating more mindful routines around two or more screen-free activities like journaling, meditating, and practicing gratitude.

 

When you do start scrolling through social media, set a time limit on how long you spend on each app. One study found that a healthy amount of time would be between an hour to two hours in total for the entire day.

 

Just make sure you split it up into 15- to 30-minute increments throughout the day. For example, you can schedule 30 minutes after breakfast, 30 minutes during your lunch break, another 30 minutes in the afternoon, and 30 minutes about three hours before bedtime.

 

Turn off Notifications

 

Just because you have your phone on you all the time doesn’t mean you have to be available 24/7. It’s okay to disconnect from the virtual world at certain times during the day.

 

Getting inundated with notifications from various social media platforms can be overwhelming. It’s especially infuriating when you’re trying to work, study, or just enjoy a few minutes of peace and quiet.

 

Remind yourself that social media apps are designed to hijack your attention and get you to spend as much as possible on them so they can generate revenue from ads.

 

The most effective you can do to reduce the amount of time wasted on these apps is to switch off notifications as many times as you need during the day.

 

Be Critical

 

Always be critical of social media. Remember that all the posts and reels you’re seeing are someone’s best moments of the day, maybe even the whole week.

 

They’re only showing you what they want you to see, which is why they probably have some time to prepare for it and set everything up. So, it’s not exactly their typical day-to-day life that they’re displaying.

 

Detox

 

Try this the next time you feel you’ve had too much social media exposure: nothing.

Put the phone down and just be in the moment. Take a look around the room. Notice how the light shines through the window. Listen to the different sounds around you.

 

Full disclosure: you’ll probably start to feel uncomfortable after about five seconds. But that’s okay.

 

As you try to hang on for a full 60 seconds, think about why you’re uncomfortable. Knowing the reason can help wean you off your addiction to social media as well as the notion that you simply must have your phone in your hand all the time.

 

Instead, why not do something more constructive with your time? You can learn a new skill, revisit an old hobby, read, exercise, go for a walk, journal, draw, paint, or play a musical instrument, and more!

 

So, find what you’re passionate about. Then, spend time doing more of that instead of mindlessly scrolling through social media.

 

Detox Your Mind: The Importance Of Letting Go Of Negative Thoughts

You might believe that negative thoughts only impact your mental space. However, the truth is that negative thoughts have the capability to invade every area of life. Here, we look at three major areas affected by negative thoughts, including mental health, physical health, and social health.

 

Mental Health

 

Negative thoughts don’t feel good. We all know that. Beyond just making us feel miserable in the moment, though, there are long-term mental health consequences of allowing negative thoughts into our mind. Some of the potential diagnoses that could arise from repeated negativity include:

 

• Major Depressive Disorder

 

• Generalized Anxiety Disorder

 

• Social Anxiety Disorder

 

• Post-Traumatic Stress Disorder (PTSD)

 

• Obsessive-Compulsive Disorder (OCD)

 

• Psychosis

 

Even if the mental health concerns don’t advance to an official diagnosis, you could still experience a number of mental health symptoms due to frequent negative thoughts. Some of these include:

 

• Depression

 

• Anxiety

 

• Panic attacks

 

• Low self-esteem

 

• Perfectionism

 

Physical Health

 

The mind has a lot more power over the body than most people realize. The way you think impacts how healthy your physical body is. Some examples are:

 

• Increased risk of diagnoses such as asthma, cardiovascular disease, and high blood pressure

 

• Decreased immune system strength

 

• Healthier weight

 

• Healthier blood sugar levels

 

You’ve certainly heard the phrase “mind over matter” at some point in your life. This refers to using the mind to control the body’s physical reactions to external stimuli. You can apply this principal to positive versus negative thinking. When you allow negative thoughts, your physical condition worsens in general.

 

Social Health

 

Negative thoughts can destroy any type of relationship. When you have excessive negative thoughts, you tend to ignore positive experiences and characteristics of others. This can also lead to you believing things about the other person that simply aren’t true or making up devastating scenarios in your head. You’ll also find that you’re more sensitive to jokes and other comments in conversation with others. This negativity not only damages your trust and connection with the other person but it also causes you to treat others negatively as well. Some examples of social relationships that could be affected include:

 

• Romantic partners

 

• Friends

 

• Family members

 

• Coworkers and/or supervisors

 

• Neighbors

 

• Teammates and hobby club members

 

• Classmates

 

How to Let Go of Negative Thinking

 

The first step in overcoming negative thoughts is a desire to change your thought patterns. You have to be committed. It will be tough at times but, with the right motivation, you can make it through. Try these tips for overcoming negative thoughts:

 

• Journal daily and write out your negative thoughts and emotions. Turning them into a physical form prevents them from lingering in your mind.

 

• Designate a time of day to review negative thoughts. Write down your thoughts when they occur outside this 10-15 minute time frame. This lets you move on quickly throughout your day and process later.

 

• Replace negative thoughts with positive ones when they occur. For example, instead of beating yourself up for being late, be thankful that your friend is willing to be flexible.

 

• Consciously dedicate energy toward receiving and giving love and positivity.

 

• Take care of your physical health. Again, the mind-body connection is a powerful force. Take care of one and the other will improve.

 

• Use positive affirmations for yourself and others. For example, give yourself praise for even the smallest victories.

 

• Practice gratitude for the relationships, possessions, and achievements that you have.

 

• Avoid upsetting media consumption. Incorporate humor and heartwarming media into your daily life.

 

• Dedicate your negative energy toward something productive when the thoughts occur.

 

• Practice daily meditation, such as mindfulness and loving-kindness meditation.

 

Source Links

 

https://www.forbes.com/sites/forbescoachescouncil/2016/05/09/13-coaches-explain-how-to-overcome-negative-thought-patterns/?sh=147fd31b35cb

 

https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health

 

https://www.news-medical.net/health/How-Do-Your-Emotions-Affect-Your-Physical-Health.aspx

 

https://www.theatlantic.com/family/archive/2020/01/negativity-can-ruin-relationships/604597/

 

https://www.verywellmind.com/negative-self-talk-and-how-it-affects-us-4161304

 

Baggage Be Gone: How To Let Go Of Emotional Weight

Per Sabrina Romanoff, a clinical psychologist, in an article published in Very Well Mind, emotional baggage “...refers to unfinished emotional issues, stressors, pain, and difficulties we’ve experienced that continue to take up space in our minds and affect our present relationships”

 

In other words, the psychological wounds we carry prevent us from living peacefully. Worse, emotional baggage can lead to ongoing stress and depression, and even begin to create physical issues. It’s not uncommon for people with lots of emotional baggage to experience panic attacks, heart palpitations, shortness of breath, and insomnia. 

 

Though we all carry some sort of emotional baggage throughout our lives, the happiest people are those who learn to control their emotional baggage instead of allowing it to control them. Of course, this is easier said than done. 

 

However, we have some helpful tips on how to let go of the emotional weight so you can start living freely. 

 

Identify What Caused It

 

Think of addressing your emotional baggage like mold remediation. Though your goal is to treat the mold, you first have to identify what caused it because it doesn’t just appear out of nowhere. The same concept applies to this. 

 

If you carry guilt or commitment issues - two very common types of emotional weight - then it’s not enough to just accept what happened or just jump into a relationship to prove you’re okay. Doing so may lead to temporary satisfaction, but nothing sustainable. Instead, you need to figure out why these feelings exist. Like the mold, you have to get down to the real cause and treat that before you can address anything else. 

 

For example, the root cause of commitment issues could be anything from fear of rejection or abandonment that stems from childhood or having experienced abuse in a previous relationship. By identifying the root cause, you can then address its symptoms.

 

Seek Therapy 

 

If you’re dealing with an emotional weight that’s beginning to get too heavy to carry, then one way you can start to let go is by letting someone else help you with the load. One way to do this is by seeking the guidance and support of a licensed therapist.

 

In therapy, you can address your past and how it’s currently infringing on your life. Furthermore, you’ll get a chance to address what you don’t like about the baggage, which can help motivate you to unpack it. 

 

Though therapy has become a little more expensive in recent years, there are affordable options through apps like BetterHelp. Many therapists also work on a sliding scale or even on a pro bono basis, so don’t be afraid to ask about those options. 

 

Learn to Sit With Uncomfortable Emotions

 

One of the main reasons why we tend to hold onto emotional baggage is because we don’t take the time to process it. 

 

Though everyone has their coping mechanisms, it’s never healthy to avoid your emotions or try pushing them under the rug. Even if you do that - and think things are okay for a little while - they will eventually pop up again the next time you encounter a similar emotion or situation. 

 

A good example would be grief. If you don’t take the time to feel sad and angry, you may not be equipped to take care of yourself or be a strong support system for others when they, too, eventually encounter loss. 

 

It’s going to be uncomfortable but sit with your sadness when you start feeling sad. Cry when you feel like crying. Scream when you feel angry. Starting out, and to make this easier, you can even set a timer so you’re only dealing with these negative emotions within a window you feel comfortable with. 

 

When you do this, you take the power back from these emotions, so they no longer control you. With enough practice and time, you’ll be able to encounter a sad moment instead of allowing the emotional weight of a trigger to ruin your entire day. 

 

These are just a few of the best ways you can begin to let go of emotional baggage. While we all have emotional weight, you don’t have to let it rule over you. There’s a grace in allowing yourself to be human and remember that what words or actions hurt you in the past don’t have to be your identifiers forever. 

 

15 Super Mental Health Tips

Prioritizing mental well-being is more crucial than ever. With increasing external pressures and internal challenges, it's vital to have strategies in place to maintain and enhance our mental health. While professional help is essential for severe mental health issues, everyday practices can significantly boost our overall mental wellness. 

 

This article delves into 15 super tips, grounded in both ancient wisdom and modern research, to help you navigate the pathways of your mind. 

 

Practice Mindfulness Meditation

 

Mindfulness meditation is a practice that focuses on the present moment without judgment. It's a technique that has its roots in ancient Buddhist traditions but has gained significant attention in modern psychology for its benefits. 

 

Research shows that practicing mindfulness can reduce stress, improve concentration, and even increase one's overall happiness.

 

Taking just a few minutes each day to sit quietly, breathe deeply, and focus on the present can make a significant difference in one's mental well-being.

 

Stay Physically Active

 

Exercise isn't just for physical health; it plays a pivotal role in mental wellness, too. Regular physical activity can help alleviate symptoms of depression and anxiety. 

 

When we exercise, our body releases endorphins, which are natural mood lifters. Whether it's a brisk walk, a yoga session, or a high-intensity workout, find an activity you enjoy and make it a part of your routine.

 

Get Adequate Sleep

 

“While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.” (https://www.columbiapsychiatry.org/)

 

Sleep is essential for mental health. Lack of rest can exacerbate feelings of stress, anxiety, and depression. It's crucial to establish a regular sleep routine, ensuring you get at least 7-9 hours of sleep per night.

 

Avoid screen time at least an hour before bed, keep your bedroom dark and cool, and try to go to bed and wake up at the same time every day.

 

Connect with Loved Ones

 

“When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.” (Centers For Disease Control)

 

Human beings are social creatures. Connecting with friends, family, and even pets can provide emotional support and reduce feelings of loneliness and isolation. 

 

Spend quality time with loved ones, engage in meaningful conversations, and seek support when needed. Remember, it's okay to lean on others when you're feeling down.

 

Limit Alcohol and Caffeine Intake

 

While a glass of wine or a cup of coffee might seem like a good idea at the moment, excessive intake can negatively impact your mental health. 

 

Both alcohol and caffeine can disrupt sleep patterns and exacerbate anxiety. It's essential to consume them in moderation and be aware of their effects on your mind and body.

 

Set Realistic Goals

 

Setting achievable goals can give you a sense of purpose and direction. Start with small steps and celebrate your achievements along the way. 

 

Whether it's related to your career, personal life, or hobbies, having clear goals can act as a motivating force and enhance your self-esteem. Remember, it's okay to adjust your goals based on changing circumstances or feelings.

 

Take Breaks and Manage Stress

 

It's essential to recognize when you're feeling overwhelmed and give yourself a break. Whether it's a short walk, a day off, or a vacation, taking time to relax and rejuvenate can significantly benefit your mental health. 

 

Incorporate stress-reducing activities into your routine, such as deep breathing exercises, journaling, or listening to music.

 

Maintain a Balanced Diet

 

What you eat can significantly influence your mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can boost your mood and energy. 

 

Avoid excessive sugar and processed foods, which can lead to mood swings and feelings of fatigue. Drinking plenty of water also helps in maintaining optimal brain function.

 

Limit Exposure to Negative News

 

While it's essential to stay informed, constant exposure to negative news can take a toll on your mental well-being. Set boundaries for how often and when you consume news. 

Consider designating specific times in the day to check updates and avoid doing so right before bed. Remember to balance the intake with positive stories and news as well.

 

Seek Professional Help When Needed

 

There's no shame in seeking help. If you feel persistently sad, anxious, or overwhelmed, it might be time to consult a professional. 

 

Therapists, counselors, and psychiatrists can provide valuable insights, coping strategies, and support. Remember, taking the step to seek help is a sign of strength, not weakness.

 

Limit Screen Time

 

Spending excessive time in front of screens, whether it's for work or leisure, can negatively impact mental health. Studies have shown that prolonged screen time can lead to symptoms of depression and anxiety. 

 

It's crucial to take regular breaks, perhaps following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Also, consider setting a screen curfew before bedtime to improve sleep quality.

 

Engage in Creative Activities

 

Engaging in creative activities can be therapeutic. Whether it's painting, writing, crafting, or playing a musical instrument, expressing oneself creatively can provide a sense of accomplishment and act as an emotional outlet. 

 

The good news is that you don't have to be an expert; the process is more important than the end product.

 

Practice Gratitude

 

Focusing on positive aspects of your life and practicing gratitude can significantly boost mental well-being. Consider maintaining a gratitude journal, where you jot down things you're thankful for each day. 

 

Studies have shown that practicing gratitude can lead to increased happiness and reduced depressive symptoms.

 

Avoid Drugs and Substance Abuse

 

While some might turn to drugs or alcohol as a coping mechanism, substance abuse can exacerbate mental health issues. It's essential to be aware of the consequences and seek support if you find yourself relying on substances for emotional relief.

 

Educate Yourself

 

Understanding mental health, its challenges, and various coping mechanisms can empower you to take better care of yourself. 

 

Numerous resources, both online and offline, provide valuable insights into mental well-being. Educating yourself can also help in reducing the stigma associated with mental health issues.

 

References

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.

• Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., ... & Krishnan, K. R. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at ten months. Psychosomatic Medicine, 62(5), 633-638.

• Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.