By Mary A. Petersen, MSN, RN, chief operations officer and director of behavioral health services, UnityPoint Health – Robert Young Center

Taking charge of your mental health is extremely important, and this includes stressors as well. The last two years have been anything but routine. Our brains perceive a prolonged absence of predictability and reliability as a stressor, which can lead to increased anxiety, disrupted sleep, and other undesirable effects.

Signs of stress

Stress is an automatic response triggered by the more primitive areas of the brain. It’s known as the stress response, and it’s actually essential to our survival. However, it’s not good if it continues over an extended period of time.

“Stress in an individual can lead to other conditions and mental illnesses. It is important to talk with a professional if these symptoms are interfering in your daily life,” said Mary Petersen, chief operations officer and director of behavioral health services at UnityPoint Health – Robert Young Center.

Common signs and symptoms of stress include:

• Headaches, muscle tension, or neck or back pain.
• Upset stomach, loss of appetite, or overeating.
• Chest pains, rapid heartbeat.
• Difficulty falling or staying asleep.
• Short temper, irritability.

11stress relief activities

Recognizing you’re stressed is one thing, but stress management is another. Try these stress management techniques:

1. Put yourself first. Check in with yourself a couple times a day. Ask, “is there anything I can do right now to take better care of myself, physically and emotionally?”
2. Keep things in perspective. Try to respond to any mishaps with compassion and grace.
3. Prioritize. Make a list of events and projects, prioritizing those that are most meaningful.
4. Stick to your budget. If you’re worried about your wallet, be realistic about what you can afford. Create a budget and stick to it.
5. Use technology. Although there are many ways technology triggers stress, it also offers many supportive and portable tools to reduce stress and promote wellbeing. There are even free stress relief apps to help you practice mindfulness.
6. Breathe! It sounds so simple, but we often hold our breath when we are feeling frazzled. Even taking a few slow, deep, belly breaths as a relaxation technique can reduce your level of negative stress in a matter of seconds.
7. Express gratitude. It’s easy to focus on daily frustrations and annoyances, especially when feeling stressed. Take note of the good in your life, practice kindness, and reflect on your blessings.
8. Focus on what really matters. Take a few moments each day to reflect on social connections, special memories, and other aspects of your life you are grateful for.
9. Get outside. A boost of free vitamin D can really enhance your mood and keep energy levels up. Going for a short walk can also boost your mood.
10. Declutter. Clutter can flood our minds with too much stimulation, increasing anxiety and making it difficult to relax. Getting organized is one way to help you feel in control when things are uncontrollable around you.
11. Make a plan. Think of the next birthday, holiday, or big event in your life. Plan ahead to feel less anxious when that day actually arrives.

While the effects of stress can produce a wide variety of physical and psychological symptoms, it is worth noting these symptoms can also mimic symptoms of medical conditions. Before attributing your symptoms to stress alone, it is important to check with your care team. For any mental health concerns, stress-related or otherwise, Robert Young Center can help. Call 309-779-3000 to learn more about all of the mental health and substance use disorder services available.