Photo by Raychel Mendez
At one time or another, we all talk about stress and feeling the burden of our many responsibilities, and we often wonder how we can best cope with all we have on our plates. The juggle involved in being both a career-oriented and family-oriented person at the same time can take a toll on our well-being if we aren’t careful. Our goal should be to find fulfillment in these activities, not to feel overwhelmed.
We at :simple:balance: aren’t the only ones who explore these topics and ask questions about how to best handle stress. The American Psychological Association (APA) recently conducted a survey entitled “Stress in America.” Findings from this study have been cited in the popular press, academic journals, and people’s front porches. Given the scope of the survey and the applicability of its findings, we thought it only prudent to share some thoughts on it here.
First, the results. Here are the key findings, as identified by the APA:
1. Stress is on the rise and women bear the brunt. Almost half of the respondents indicated that their stress levels had risen in the past year, and about 30% rated them as “extreme.” Nearly half of the people who responded to the survey say that they are not sure they are doing enough or don’t believe they are doing enough to manage their stress. Women reported higher levels of stress than men, had more physical and emotional symptoms of stress, and were likely to report more various stressors.
2. Stress impacts physical and psychological health. Respondents identified several medical and emotional concerns that are likely increased or worsened with higher levels of stress: heart disease, depression, cancer, obesity, insomnia, sexual dysfunction, gastrointestinal problems, anxiety, anger, and fatigue, to name a few.
3. Money and the economy are top stressors. About 80% of Americans identified one of these two factors as being their most significant life stressor. Work, health problems affecting family, family responsibilities, housing costs, relationships, personal health concerns, job stability, and personal safety rounded out the list.
4. Stress affects how people cope. As compared to a survey conducted in 2007, Americans are now using healthy coping strategies less frequently. Things like exercise were cited less than more sedentary activities such as listening to music. Other unhealthy strategies such as drinking, smoking, or gambling were reported by some to be believed to be effective for managing stress. Such results suggest that while people report they are handling their stress appropriately, they would benefit from additional, healthier coping strategies.
Do you see yourself in any of these results? Given that these findings are based on a survey of the general American population, I’m guessing we can all find something from our own lives in what is described above. After all, haven’t you recently had a discussion with your neighbor, co-worker, or friend about the instability in the economy, daily stressors, or even the physical or emotional side effects of stress? I think most of us have these topics on our minds fairly regularly. So now the question is: What can we do to improve our own stress levels and ur coping abilities?
The APA gives several suggestions and tips on managing stress. They suggest that coping with stress is a learned behavior, and therefore something that takes a conscious effort and practice. Here is what they have to say:
- Understand how you experience stress. Everyone experiences stress differently. How do you know when you are stressed? How are your thoughts or behaviors different from times when you do not feel stressed?
- Identify your sources of stress. What events or situations trigger stressful feelings? Are they related to your children, family, health, financial decisions, work, relationships or something else?
- Learn your own stress signals. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy. Gauge your stress signals.
- Recognize how you deal with stress. Determine if you are using unhealthy behaviors (such as smoking, drinking alcohol and over/under eating) to cope. Is this a routine behavior, or is it specific to certain events or situations? Do you make unhealthy choices as a result of feeling rushed and overwhelmed?
- Find healthy ways to manage stress. Consider healthy, stress-reducing activities such as meditation, exercising or talking things out with friends or family. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time.
- Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music.
- Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.
We will continue to explore these tips in future posts, but want to get you thinking about them now. The take-home message from the APA survey seems to be twofold: (1) You are not alone in your experience of a stressful life. The “Stress in America” findings indicate that higher levels of stress and more difficulty managing imbalance is a common experience for most Americans today. Sometimes knowing that we are not the only ones struggling is a relief. (2) There is room for improvement. While we may think, in our society, that we are coping well with our stressors, this survey suggests that we can do much better. Additional methods of balancing in the juggle are available and proven to be effective, so start thinking about your own life and ways you can start to implement the tips given above.
We would love to hear your feedback. What do you think about the “Stress in America” survey? Where do you see yourself?
We at :simple:balance: aren’t the only ones who explore these topics and ask questions about how to best handle stress. The American Psychological Association (APA) recently conducted a survey entitled “Stress in America.” Findings from this study have been cited in the popular press, academic journals, and people’s front porches. Given the scope of the survey and the applicability of its findings, we thought it only prudent to share some thoughts on it here.
First, the results. Here are the key findings, as identified by the APA:
1. Stress is on the rise and women bear the brunt. Almost half of the respondents indicated that their stress levels had risen in the past year, and about 30% rated them as “extreme.” Nearly half of the people who responded to the survey say that they are not sure they are doing enough or don’t believe they are doing enough to manage their stress. Women reported higher levels of stress than men, had more physical and emotional symptoms of stress, and were likely to report more various stressors.
2. Stress impacts physical and psychological health. Respondents identified several medical and emotional concerns that are likely increased or worsened with higher levels of stress: heart disease, depression, cancer, obesity, insomnia, sexual dysfunction, gastrointestinal problems, anxiety, anger, and fatigue, to name a few.
3. Money and the economy are top stressors. About 80% of Americans identified one of these two factors as being their most significant life stressor. Work, health problems affecting family, family responsibilities, housing costs, relationships, personal health concerns, job stability, and personal safety rounded out the list.
4. Stress affects how people cope. As compared to a survey conducted in 2007, Americans are now using healthy coping strategies less frequently. Things like exercise were cited less than more sedentary activities such as listening to music. Other unhealthy strategies such as drinking, smoking, or gambling were reported by some to be believed to be effective for managing stress. Such results suggest that while people report they are handling their stress appropriately, they would benefit from additional, healthier coping strategies.
Do you see yourself in any of these results? Given that these findings are based on a survey of the general American population, I’m guessing we can all find something from our own lives in what is described above. After all, haven’t you recently had a discussion with your neighbor, co-worker, or friend about the instability in the economy, daily stressors, or even the physical or emotional side effects of stress? I think most of us have these topics on our minds fairly regularly. So now the question is: What can we do to improve our own stress levels and ur coping abilities?
The APA gives several suggestions and tips on managing stress. They suggest that coping with stress is a learned behavior, and therefore something that takes a conscious effort and practice. Here is what they have to say:
- Understand how you experience stress. Everyone experiences stress differently. How do you know when you are stressed? How are your thoughts or behaviors different from times when you do not feel stressed?
- Identify your sources of stress. What events or situations trigger stressful feelings? Are they related to your children, family, health, financial decisions, work, relationships or something else?
- Learn your own stress signals. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy. Gauge your stress signals.
- Recognize how you deal with stress. Determine if you are using unhealthy behaviors (such as smoking, drinking alcohol and over/under eating) to cope. Is this a routine behavior, or is it specific to certain events or situations? Do you make unhealthy choices as a result of feeling rushed and overwhelmed?
- Find healthy ways to manage stress. Consider healthy, stress-reducing activities such as meditation, exercising or talking things out with friends or family. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time.
- Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music.
- Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.
We will continue to explore these tips in future posts, but want to get you thinking about them now. The take-home message from the APA survey seems to be twofold: (1) You are not alone in your experience of a stressful life. The “Stress in America” findings indicate that higher levels of stress and more difficulty managing imbalance is a common experience for most Americans today. Sometimes knowing that we are not the only ones struggling is a relief. (2) There is room for improvement. While we may think, in our society, that we are coping well with our stressors, this survey suggests that we can do much better. Additional methods of balancing in the juggle are available and proven to be effective, so start thinking about your own life and ways you can start to implement the tips given above.
We would love to hear your feedback. What do you think about the “Stress in America” survey? Where do you see yourself?
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