The Effects of Stress and How to Respond

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By: Dr. Eric Neverman
UnityPoint Health Family Medicine - Grundy Center

Stress is sneakier and more debilitating than we realize, and the world is just starting to get a grip on its detrimental effects. We’re hoping the realization of the impact of stress continues in April with the arrival of National Stress Awareness Month.

For too long, stress has been downplayed or neglected. Times are changing, though, and we’ve learned a great deal about the effects of unmanaged stress and anxiety. The truth is, it not only effects your mental well-being but your physical health. For instance:

  • It can suppress your immune system
  • Upsets your digestive and reproductive systems
  • Increases risk of heart attack and stroke
  • Speeds up the aging process

And then there’s the mental component. Stress is so insidious that it can even rewire the way your mind works, leaving you more vulnerable to anxiety, depression and other mental health issues.

To be honest, stress is a natural response by the body. When danger is sensed, the body’s natural defenses shift into a fight-or-flight response. When working properly, such as in emergency situations, this helps us stay alert, energetic and focused. However, when we trigger that response too often, it can start to cause damage.

So, are you feeling overwhelmed and frazzled these days? If so, there are steps you can take to minimize and cope with the unavoidable stress in your life. Here are a handful of helpful tips from the Centers from Disease Control and Prevention:

  • Take breaks from watching, reading, or listening to news stories, including those on social media. I appreciate anybody who wants to stay informed about the world around them but hearing frequently about traumatic events can be upsetting. Perhaps limit your news intake to twice a day and try getting away from the screens on a regular basis.
  • Take care of your body:
    • Take deep breaths, stretch, or meditate
    • Try to eat healthy, well-balanced meals
    • Exercise regularly
    • Get plenty of sleep
    • Avoid excessive alcohol, tobacco and substance use
    • Continue with routine preventive measures (such as regular check-ups, vaccinations, cancer screenings and more) as recommended by your healthcare provider
  • Make time to unwind. Try to do some other activities you enjoy.
  • Talk to others. Talk with people you trust about your concerns and how you’re feeling.
  • Connect with your community- or faith-based organizations.
  • Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker or professional counselor.

When should you see someone about your stress and anxiety? That’s difficult to determine, but everyone should establish a primary care provider and check in with them when notable health issues arise. We’re happy to discuss this with you at UnityPoint Clinic Family Medicine – Grundy Center. Call (319) 824-6945 or use the MyUnityPoint patient portal (if you have an established account) to make an appointment. Learn more at grundycounty.unitypoint.org/clinics/primary-care.