Stress

There are many stereotypes of masculinity. Men are supposed to be strong and emotionally resilient, but these persistent ideals have shaped expectations placed upon men for too long. Instead, they’ve fostered a culture that tends to discourage men from expressing their vulnerability and emotions because “real men” should be stoic and unyielding. All of this directly affects men’s mental health; breaking the silence around it is a pressing imperative.

Societal and cultural influences perpetuate the myth that men seeking help for mental health struggles are weak. These ingrained beliefs have profound consequences and contribute to the alarming rates of undiagnosed and untreated mental health issues among men. It is time to recognize the need to dismantle barriers and foster an environment where men feel both empowered and encouraged to be open about their mental health. Ultimately, achieving this will pave the way for happier and healthier lives for everyone.

In this article, we’ll address the complexities of men’s mental health. We can start to break free from some of the constraints of societal and cultural influences and relieve some of the pressure that men experience that influences their reluctance and delay in seeking help for mental health. Talking about men’s mental health transparently is essential to reduce stigma. It also emphasizes the need for everyone to recognize how there is more room to be more compassionate.

How does stigma affect how men relate to mental health challenges?

Despite advances and improvements in our overall understanding of mental health, men experiencing mental health challenges often suffer alone. Stigma creates additional complexity when people struggle because they often experience “discrimination, avoidance, and rejection.” (1) It has many facets, including “social (public) stigma, self-stigma (perceived), professional stigma, and cultural stigma,” which create “extreme barrier[s]” for seeking help.(2) Many men fear being seen as less masculine or weak, which can build feelings of inadequacy and worsen their self-esteem. Stigma can influence men’s choices towards less healthy coping mechanisms like aggression or substance use to help them deal with emotional pain. Some men tend to be more comfortable focusing on physical ailments instead, which in turn delays diagnosis and treatment and creates longer recovery times.(3)

From an early age, social conditioning encourages boys to be “strong, independent and emotionally stoic, while girls are expected to be nurturing, empathetic, and compliant.”(4) The long-term effects have men “hide their vulnerabilities and suppress their emotions”.(5)

What are some notable differences in men’s mental health experiences?

The mental health challenges men experience are likely far more common than reported. For example, while depression can affect anyone, regardless of gender, there are differences in how men and women experience and exhibit symptoms. Some researchers have observed that men have more difficulty processing loss and grief over their lifetime. Many life stressors, such as physical illness, financial problems, and relationship breakdowns, become overwhelming and contribute to the manifestation of grief. (6)

Here are some differences to be aware of in how depression may present differently in men and women.

How does this information apply when people identify as Transgender, Gender Neutral/Non-Binary?

It’s critical to approach mental health with an open mind that considers gender-affirming and inclusive perspectives, recognizing that someone’s biological and psychosocial influences can vary widely and may not align with traditional expressions of symptoms of mental health challenges or distress.

• They may have coping mechanisms that depend on their unique identity and experiences and do not align with traditional gender roles.
• If they experience gender dysphoria, they feel more intense distress and depression.
• Their gender identity may influence access to mental health care and supportive services. It can affect their ability to access gender-affirming appropriate treatment. It could “create a profound sense of isolation, as they may feel misunderstood or rejected by their communities.” (9)
• They may experience chronic stress due to “fear of judgement, discrimination, or violence.” (10)

Mental health professionals need to be sensitive to the specific needs and tailor therapy that acknowledges the impact of gender identity as part of the assistance.

What do studies tell us about how prevalent mental health issues are for men?

The statistics about men’s mental health can be shocking, but being well-informed can help increase awareness of how crucial it is to change the narrative and encourage men to get the help they need.

• In the U.S., over 6 million men suffer from depression yearly. It is often underdiagnosed. (11)
• More than 3 million men in the U.S. have panic disorder, agoraphobia, or another phobia (12)
• 90% of the 3.5 million people in the U.S. who live with schizophrenia are men, diagnosed by age 30. (13)
• The highest suicide rates in the U.S. are in Caucasian men over 85. (14)
• In the U.S., gay males are at an increased risk for suicide attempts, especially before age 25. (15)
• While approximately 1 million Canadian men suffer from major depression yearly, only 30% use available mental health services. (16)
• 80% of Canadian men have spoken with a healthcare practitioner in the past 12 months as of June 2023. (17)
• Canadians were more likely to prioritize their physical health than their mental health. However, while nearly 1/3 of women selected mental health as a top priority, only ¼ of men noted the same. (18)
• 26% of Canadian men said that if they were feeling down or agitated more often than usual, they would either wait over a year or not make an appointment at all if these feelings arose. (19)
• 76% of all suicides in Canada in 2019 were by men. 38% (the highest number) were men aged 40-60. (20)
• While women attempt suicide twice as often as men, men die by suicide three times as often as women. (21)

Suicide disparities for men

Men consistently have higher suicide rates in many countries worldwide, especially in middle-aged and older age groups. They also tend to use more lethal methods that are more likely to have their attempts result in death. Targeting mental health awareness is crucial to help reduce the stigma surrounding seeking treatment for mental health challenges. At the same time, the available services must be accessible and gender sensitive. Family, workplace, and community support are essential in suicide prevention.

What are some beneficial prevention and intervention strategies?

Remember that a combination of strategies may be most effective, recognizing each person’s individual needs and circumstances.

Increasing awareness and accessibility when it comes to men’s mental health, services can work to avoid glamorizing or sensationalizing suicide through more responsible portrayals of men in the media who are dealing with mental health issues. It can also encourage more men to be open to conversations within their communities, families, and workplaces. Education can help us to:

• Recognize signs of mental health distress and promote help-seeking to destigmatize the issue.
• Ensure that access to mental health and crisis supports are available, accessible, and affordable.
• Train first responders, community leaders, teachers and medical teams to recognize men’s unique warning signs and specific risk factors such as excessive or untypical substance use or aggressive behaviour.
• Be open to developing support networks, social connections and self-help resources tailored to men’s needs and introduce the value of help-seeking and positive coping strategies to build resilience.
• Create crisis intervention plans for men who are at risk that outline what steps to take in case of a mental health emergency.
• Restrict access to weapons/firearms, medication, and other lethal means that men tend to access during crises.

Stress reduction techniques and healthy coping mechanisms can help men understand how to detect vulnerable changes in their mental health status rather than waiting for a crisis. For example, there are proven benefits of regular exercise in that it can:

• Reduce stress, anxiety, and depression.
• Improve a sense of self, boosting mood, self-worth, and self-esteem.
• Boost energy and clarity of thinking.
• Help release beneficial endorphins to clear the body of stress hormones such as cortisol.
• Be beneficial to participate in collaborative sports teams and avoid ultra-competitive/individualistic sports that build machoism.

Not discounting the value of self-care basics and engaging in enjoyable activities can also prevent crises. It may include quite apparent things but also help with releasing inhibitions that may be holding someone back:

• Getting restful sleep.
• Practicing good nutrition.
• Finding purpose through friends, family, and community involvement to forge social connections and belonging.
• Speaking with a therapist to explore supports/boundaries and develop resilience. It could also involve joining a peer support group for other men experiencing similar feelings or fulfilling similar roles and obligations.

Encouraging conversations about men’s mental health

Common stereotypes that hinder open discussions about men’s mental health include:

• The expectation that men should not show emotions, express vulnerability, or ask for help.
• The belief that men should be tough, aggressive, and dominant.
• The idea that men must be independent and self-reliant to solve all problems on their own without seeking support or help.
• The fear that admitting to mental health struggles will be seen as a weakness, failure, inadequacy, or somehow less masculine.
• The tendency to suppress strong emotions and feelings rather than address them earlier and be more proactive in looking for solutions to pain and promote recovery.
• The insensitivity of common expressions such as “man up” that trivialize normal emotional responses and promote vocabulary limitations that suppress emotional expression.
• The fear of being judged by peers, co-workers, partners, or family members if they are transparent about their mental health.

Breaking these stereotypes down helps create a supportive environment to address men’s mental health needs without fear, stigma, or judgment. We must provide safe spaces for men to discuss their feelings and share their experiences openly.

Conversation Starters

While it can be difficult for men and others, starting with an open conversation can be the best approach to take. Consider trying some of these suggestions to start a conversation if you notice someone in your life may be struggling: (22)

• How are you feeling on a scale of 1 to 10?
• You’ve been a bit quiet, how are you?
• How is work at the moment?
• When did you start feeling this way?
• How are you coping?
• Who else can you talk to?
• What help do you need?

The power of education and awareness

Some prominent men have overcome stigma and sought help, demonstrating that to do so is a sign of strength. Their stories can encourage other men to do the same.

• 1. Prince Harry has been candid about struggling with grief and mental health after his mother’s death. He co-founded the Invictus Games to promote open conversations about mental well-being and camaraderie for military service people through sport.
• 2. Comedian Trevor Noah has spoken publicly about his experiences with depression to challenge mental health stigma and promote understanding.
• 3. Actor and comedian Wayne Brady has shared his struggles with depression and anxiety to encourage other men to seek help and prioritize mental health and well-being.
• 4. Actor and former wrestler Dwayne “The Rock” Johnson has openly discussed his struggles with depression and advocates for increased mental health awareness and self-care.

We’re also sharing some resources published by the Centre for Suicide Prevention and Mental Health that you can explore. They have been specifically developed for men. (23)

Buddy Up – A men’s suicide prevention communications campaign: a call to action to men, by men
Tough Enough to Talk About It – A program for men working in trades, industry, and agriculture
Man Therapy – An interactive website that encourages men to address their mental health and seek help if necessary
DUDES Clubs – Spaces that facilitate a participant-led community for men’s wellness
HeadsUpGuys – Online information and resources to encourage help among men at risk for depression and suicide
Men’s Sheds – Community-based safe and friendly environments where men can learn practical skills, develop new interests, work on meaningful projects, connect with other men, and talk about their problems
Movember – Information about mental health and suicide prevention

Men’s mental health is not just about individual well-being. It benefits us all by creating a more inclusive, empathetic, and supportive environment. By dismantling stereotypes around men’s emotional well-being, we can help save lives, improve relationships, and promote gender equality. Supportive changes in perception will help break the silence around men’s mental health.

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References:

1. Chatmon, Benita, PhD, MSN, RN, CNE. (2020 August 19). Males and Mental Health Stigma. American Journal of Men’s Health. Retrieved August 29, 2023 from ttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444121/

2. Ibid.

3. Duran, Andres, LPCC. (n.d.) How Mental health Stigma Impacts Men. Sage Neuroscience Centre. Retrieved August 29, 2023 from https://sageclinic.org/blog/stigma-impacts-men/

4. Hodge, Kayne. (2023, June 16). Gender Roles and Their Impact on Depression: Beyond the Surface.Mental Health Centre. Retrieved August 29, 2023 from https://www.mentalhealthcenter.org/gender-roles-an…

5. Ibid.

6. Ogrodniczuk, J. PhD. & Oliffe, J. PhD. (2011 February). Men and depression. Canadian Family Physician. Retrieved August 29, 2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC30388…

7. Ogrodniczuk, J. PhD. & Oliffe, J. PhD. (2011 February). Men and depression. Canadian Family Physician. Retrieved August 29, 2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC30388…

8. Ibid.

9. Hodge, Kayne. (2023, June 16). Gender Roles and Their Impact on Depression: Beyond the Surface.Mental Health Centre. Retrieved August 29, 2023 from https://www.mentalhealthcenter.org/gender-roles-an…

10. Ibid.

11. Mental Health America, as cited in Anxiety & Depression Association of America (ADAA) (n.d). Men’s Mental Health: Why Men’s Mental Health is Important. ADAA. Retrieved August 29, 2023 from https://adaa.org/find-help/by-demographics/mens-me…

12. Ibid.

13. Ibid.

14. Mental Health America (n.d.) Infographic: Mental Health for Men. Retrieved August 29, 2023 from https://www.mhanational.org/infographic-mental-hea…

15. Ibid.

16. Parent, A. (2023 January 26). Mental health and men: how to support your loved onesI. Canadian Red Cross Blog. Retrieved August 29, 2023 from https://www.redcross.ca/blog/2023/1/mental-health-…

17. Movember Canada as cited in CISION (2023, June 12). New Survey Suggests Positive Shift: Shows Men More Proactive in Managing their Physical Health, Continue to Struggle Prioritizing Mental Wellness. Retrieved August 29, 2023 from https://www.newswire.ca/news-releases/new-survey-s…

18. Ibid.

19. Ibid.

20. Centre for Suicide Prevention and Mental Health Commission of Canada (2022 March 30). Men and suicide. Retrieved August 29, 2023 from https://www.suicideinfo.ca/local_resource/men-and-…

21. Ibid.

22. Mental Health Innovations (n.d.) Talking about men’s mental health: conversation tips. Men’s Health Innovations Charity. Retrieved August 29, 2023 from https://giveusashout.org/latest/talking-about-mens…

23. Ibid.

We do our best to talk ourselves into believing many different things when facing something unknown. Sometimes, we say that “everything happens for a reason,” “this too shall pass,” or “it is what it is” to calm our minds, soothe our worries, and ease our fears.

While it’s not always as simple as that, we are processing and trying to cope with uncertainty. It’s instinctive. We need reassurance and clarity to feel secure.

In this article, we’ll reframe uncertainty as a part of life that is constant and explore signs to recognize when it’s affecting us negatively. We will also investigate why we have such difficulty dealing with uncertainty, a trait referred to as Intolerance of Uncertainty (IU). There are things we can do to become more comfortable with uncertainty – since it doesn’t ever go away entirely and can resurface when you least expect it.

Uncertainty is part of life

Have you ever wondered what it would be like if our lives weren’t full of uncertainty and we had everything mapped out? It’s hard to imagine because no one comes into this world with complete blueprints for their life. Not knowing how things will play out can be a source of anxiety and can cause panic attacks.

Our brains are always on the lookout for dangerous situations. We can sense fear, and “our bodies respond automatically” to protect us. (1)

When facing uncertainty, we might experience an increased heart rate and more rapid breathing to “increase oxygen and blood going to our muscles” and sweat to control our temperature. (2) We also re-prioritize bodily functions “that aren’t immediately important” in a stressful situation and release adrenaline “to give us energy” and cortisol to both “relieve pain” and “block rational thinking” to focus on survival. (3)

Essentially, we activate our fight, flight, freeze, flop, and friend responses (4):

• Flight – responding to a dangerous situation physically or verbally
• Flight –removing yourself from the situation to put you in a safer space
• Freeze – “going tense, still and silent” as an “instinctive survival response”
• Flop – shutting down your mind in response to pain and having your muscles relax and become loose so “your body goes floppy”
• Friend – instinctively calling for help from a friend, bystander, “and/or ‘befriending’” an aggressor to try and negotiate or talk your way out of a situation

What else do we tend to do in the face of uncertainty?

Humans “crave information about the future” and “perceive ambiguity as a threat,” so our brains try to “protect us by diminishing our ability to focus on anything other than creating certainty.” (5) Think for a moment about how we have been learning to deal with uncertainties stemming from the pandemic or what we tend to do when we’re uncertain about our health and perhaps awaiting a medical diagnosis. These are stressful situations for us to figure out because they introduce changes to our regular routines.

For example, while awaiting a medical diagnosis or noticing a change in their health, many people search the Internet for information that could explain their symptoms. Unfortunately, this behaviour can result in an overwhelming amount of information, that is not always credible and can lead to more worry and uncertainty. Looking for answers is part of the quest for certainty: we can’t help ourselves.

Of course, we also can experience uncertainty in other areas of our lives. For example, “research shows that job uncertainty,” that is, worrying about our work and connected finances, is often worse than “actually losing our job.” (6)

Intolerance of Uncertainty (IU)

In some cases, extreme worry, anxiety, and stress associated with not knowing can create problems that may affect how someone handles a situation. Some people can cope with more uncertainty than others who “cannot stand even the smallest amount of uncertainty.” (7) People that are uncomfortable with uncertainty may opt to stick with familiar situations and spend much of their energy on avoiding, eliminating or controlling the negative associations they experience with uncertainty. (8) They could be viewed as perfectionists, have an “inflated sense of responsibility” or even “behave as though they have a phobia of uncertainty.” (9) In cases where anxiety creates peak amounts of distress that seriously affect someone, specialized therapy may provide some comfort and relief. The COVID-19 pandemic is a recent example of people experiencing high degrees of Intolerance of Uncertainty. Researchers have discovered that the general uncertainty associated with the pandemic correlates to excessive amounts of physiological and psychological stress, which in turn has created increased anxiety, emotional problems, depression, and other mental health concerns. (10)

Unhealthy ways of coping with uncertainty

There are several ways that people try to cope with uncertainty that are unproductive and result in more significant stress.

• Using worrying as a tool for trying to predict the future. Worrying can give you the illusion of control over uncertain circumstances.
• Compulsively seeking information can make people feel overwhelmed, depressed, or panicky. It results in a situation where it’s difficult to determine what information is credible and what is misinformation because it all creates more uncertainty.
• Isolating ourselves only results in increased feelings of anxiety and loneliness. During the early days of the pandemic, for example, when restrictions were a way to reduce the spread of infection, many people experienced anger, doubt, mistrust, and fear because they had never experienced anything similar.

How can you get more comfortable with uncertainty?

Psychologists have offered tips on how to deal with uncertainty more effectively. These include (11):

• Using self-compassion and allowing time and space to feel and experience your emotions.
• Practicing acceptance where you reflect on how life has always been uncertain.
• Staying in the present to avoid overthinking or distractions that have us examine the past or guess at the future.
• Reflecting on past experiences to address uncertainty and promote personal growth.
• Practicing self-care, embracing our instincts and self-awareness can help ground us and offer a chance to relax and recharge.
• Planning for change and uncertainty to feel better prepared to respond to future situations.

Keep things manageable by choosing three areas of focus

1. Start by focusing on what is within your control and act only on those things. If you find yourself drifting back to negative thoughts, try clearing your mind using meditation, exercising, or doing something else you love.

2. Reduce social media, news, and Internet use so you develop greater awareness of what information you are consuming and sharing. Consider that social media rarely presents authentic situations. Stick with credible sources and avoid comparisons to other people or situations.

3. Finally, focus on what brings you joy including:

• Hobbies
• Social connections
• Spending and making time for those who you determine you want in your life and where you are both benefiting from the relationship
• Gratitude journaling
• Affirmations and being kind to yourself

Being able to reframe your thinking about uncertainties in our lives may help you learn to become more content with them. You’ll reduce harmful stress and negative thought patterns and achieve better well-being, ready to embrace life with more optimism daily.

References:

1. Rape Crisis England & Wales (n.d.), The 5 Fs: fight, flight, freeze, flop and friend. Rape Crisis England & Wales. Retrieved January 20, 2023 from https://rapecrisis.org.uk/get-help/tools-for-victims-and-survivors/understanding-your-response/fight-or-flight/#:~:text=The%20%27fight%20or%20flight%27%20response,fight%27%20or%20%27flight%27.

2. Ibid.

3. Ibid.

4. Ibid.

5. Carter, Christine. (2020 July 27). Seven Ways to Cope with Uncertainty. Greater Good Magazine: Science-Based Insights For A Meaningful Life, University of California, Berkely. Retrieved January 21, 2023 from https://greatergood.berkeley.edu/article/item/seven_ways_to_cope_with_uncertainty

6. Ibid.

7. Anxiety Canada (n.d.). Intolerance of Uncertainty. Anxiety Canada. Retrieved January 21, 2023 from https://www.anxietycanada.com/articles/intolerance-of-uncertainty/

8. Psychology Tools. (n.d.) Intolerance of Uncertainty. Psychological Tools. Retrieved January 21, 2023 from https://www.psychologytools.com/resource/intolerance-of-uncertainty/

9. Ibid.

10. Russo, Francine. (2022 February 14). The Personality Trait “Intolerance of Uncertainty” Causes Anguish during COVID.” Scientific American. Retrieved on January 21, 2023 from https://www.scientificamerican.com/article/the-personality-trait-intolerance-of-uncertainty-causes-anguish-during-covid/

11.The Wellness Society. (n.d.). How to Deal with Uncertainty: 6 Tips From a Psychologist. The Wellness Society. Retrieved January 21, 2023 from https://thewellnesssociety.org/how-to-deal-with-un…

Think for a moment how many times you encounter the word “stress” in a day. It could be part of your inner dialogue directly resulting from something you’re experiencing. It could be overheard in conversations around you or on TV. Let’s face it, stress (at least the kind that we’re referring to, with negative associations) is pervasive. It has such a familiar presence in our vernacular that perhaps the meaning has been diluted. Consider, though, that our body’s response to stress is instinctive. We can’t avoid it, but we can learn more about the “mechanics” of stress. With that knowledge, we can develop strategies to manage our responses.

What is stress?

Stress is a normal biological reaction to anything that requires your attention or action. Our bodies can respond to the stressor physically, emotionally, behaviourally or psychologically. It’s the response to it that can have either positive or negative effects on your health. We need stress because it helps us stay attentive and decide how best to deal with threats when they arrive. But it becomes problematic when short-term stress is prolonged.¹ The conundrum is that modern life puts a lot of pressure on us. It can become difficult to remove yourself from the everyday situations that create a stressful response. The good news is that you can learn some of the common symptoms that show your body is reacting to stress. You can also learn proven techniques that will help you alleviate the pressure and offer relief.

 

Different types of stress

In the 1940s, Hans Selye, an Endocrinologist at McGill University, began in-depth studies of how people reacted to stressful situations and made the connection between stress and health. His theory of General Adaptation Syndrome pinpointed three main physiological stages in what would become more commonly known as the stress response:

1. Alarm – The body diverts energy to enable the “fight or flight” response. Selye observed that this initial reaction left people more vulnerable to illness because bodily systems were “offline” during this event.

2. Resistance – The body adapts to the stressor because the alarm hasn’t subsided. Energy continues to be diverted to produce stress reactions and becomes normalized.

3. Exhaustion – After prolonged stress through alarm and resistance, our immune systems become ineffective and collapse. Selye indicated that those “who experienced long-term stress could succumb to heart attacks or severe infection due to their reduced resistance to illness.”²

As these studies continued, they organized stress into four primary types: sacute, chronic, episodic acute and eustress.³

Acute

• Short term
• Positive or negative
• Encountered most frequently (day-to-day)

Episodic acute

• Acute stressors that become part of life
• Stressful episodes string together and are almost normalized

Chronic

• Always present and may seem inescapable
• For example, relationship stress or work stress
• May be caused by traumatic experiences as a child or adult

Eustress

• Positive stress that is fun and exciting
• Can keep you energized
• Provides you with surges of adrenaline

Why do you react to stress the way you do?

Have you ever wondered why some people can keep their cool during stressful situations while others fall apart or don’t notice anything at all? Differences in the stress gene can result in someone having either an overactive or underactive stress response. So, reactions can be influenced, in part, by a combination of your genetic makeup and life experiences. Learning about good or bad stress reactions can help you understand and manage stressful situations. Stress that inspires you, motivates you, or helps you enhance your performance is generally viewed as good. On the other hand, being anxious or confused, having difficulty concentrating, or having a hard time maintaining consistent performance are categorically associated with bad stress.

What about Post Traumatic Stress Disorder (PTSD)?

Traumatic life experiences can also trigger an extreme and often debilitating stress response known commonly as Post Traumatic Stress Disorder (PTSD). While we tend to think of adults as the ones who have stress invade their lives, it’s essential to consider that children are equally affected by stress. People living with PTSD may have lived experiences that cause them to react with crippling fear because of their associations with frightening or disturbing situations. Adults may find that they need to remove themselves from specific situations to avoid harmful memories and associations. Children could show sleep disturbances, fear of being alone or in certain places, or even re-enactment through play. Sometimes, we may not even be aware that a traumatic event occurred in our history. Research into trauma shows that our bodies and brains can retain the images, sounds, smells, and emotions present at the time of the event. We can be instantly transported back, resulting in a stress response. Trauma can have far-reaching effects. Studies show that childhood trauma events can manifest as chronic stress in adulthood.⁴

What happens in your body when you experience stress?

Stress affects your body, your mood, and your behaviour. During a stress response, the following may occur:

1. The hypothalamus at the base of your brain senses danger.

2. Your nerves send signals to your adrenal glands (on top of your kidneys).

3. Those messages quickly release a flood of chemicals and hormones such as adrenaline (also known as epinephrine)

and the primary stress hormone cortisol.

4. Your heart rate increases, sending a rush of blood to your muscles and other organs, preparing your fight/flight

(or freeze) response.

5. Your breathing increases, and you start to sweat.

6. Your body stops all insulin production to allow your muscles to be ready to use glucose fast (to flee).

The intensity and duration of stress reactions can increase your risk of developing mental and physical health problems. Frequent stress can be a contributing factor to a host of health conditions, including, but not limited to:

• Diabetes – insulin resistance
• Hypertension – damaged blood vessels
• Heart attack or stroke – stress increases the risk of occurrence

Stress has also been linked to:

• Headaches
• Substance use problems
• Anxiety, depression
• Insomnia
• Weight gain
• Changes in mood, energy, and libido
• Hair loss
• Muscle tension, especially in the neck and shoulders
• Grinding teeth, gum disease
• Ulcers and digestive system issues such as diverticulosis/diverticulitis

What are some of the best things to do to reduce stress quickly?

Remember that our stress response floods our bodies with chemicals and hormones. We need to flush them from our systems to counteract the effects of the fight/flight/freeze response to regain control. There are three actions that may provide almost immediate relief.

• The first is to move. Exercise releases endorphins into your bloodstream even after only one minute of activity.
• The second is to become aware of the connection between your mind, body and breathing. Meditation and other mindfulness practices such as yoga and tai chi teach you to introduce calm voluntarily by becoming more aware of your senses and body movements.
• The third is to listen to calm music to lower blood pressure and reduce cortisol.

What are some ways to manage long-term stress?

You can take a proactive approach to manage stress by setting boundaries in your work, personal life, and community. These tend to be sources of acute or chronic stress. Taking stock of how you feel, then adjusting your behaviours can eliminate or alleviate self-imposed pressure. One clinical psychologist observed that “we don’t help anyone by getting burnt out and needing care ourselves. It is what makes these boundaries so important. We have to decide how much we can give to our friends, family and communities before we stop to recharge our own batteries with time away.”⁵

• Consider planning your tasks and finishing your workday
  at a specific time. You can also commit to eating well and exercising by scheduling time for them in your calendar and tracking how frequently you complete them.
• On the personal front, be aware of friends that drain you. When you find that you are always the one who is listening, let them express themselves but tell them that they need to reciprocate. You may also feel better by reducing the amount of time you spend viewing screens and aimlessly scrolling through social media posts. Instead, get in touch with your creative side. You’ll feel more productive and reward yourself with personal growth.
• Many times, we’re stretched too thin. Allow yourself to skip community events guilt-free. Take up a new hobby or permit yourself to do something you love in the time that you would have spent doing something else. You don’t need a full social calendar. If something makes you feel uneasy, listen to your instincts. It’s okay to disconnect or change the format.

What about the often-elusive notion of balance? Is it achievable?

We’re told that it’s crucial to find a balance between our work and personal lives, two competing priorities. There are times when one will demand more time and attention than the other. It may not be entirely realistic to imagine that you can devote equal attention to both. Instead, consider that finding balance may not be the ideal approach. Focusing on finding harmony so that everything in your life can co-exist can be a less stressful approach. The notion of harmony “invokes the idea that you should enjoy work and life at the rhythm that makes the most sense for you and what’s taking place in your life at any given time.”⁶ A happy product of shifting the focus from balance to harmony is a revival of creative thinking, problem-solving, and planning, reducing procrastination and learning to be better at asking for help.

Harmony also gives you room to find your passion. For example, you can envision your dream job, but also consider doing something that you always wanted to try but talked yourself out of doing. You can also revisit some of your favourite things. Think about what you enjoyed when you were young. Consider trying something related but different from something you already know how to do. These visioning exercises allow you to flex your brain to find some inspiration.

Good wellness practices and habits can help

When you strive to incorporate better wellness in your life, you become more self-aware and better able to control responses and reactions. It’s developing a habit of being kind to yourself, otherwise known as self-care. Start by reviewing how much you are taking on. Could you do things differently? Perhaps more leisurely? Consider whether you need to be the one doing a particular task. You can start by building good habits systematically to help you reduce stress, such as:

• Get good sleep. Good sleep hygiene includes having a calm space and a dark, cool room. Set yourself a respective bed time and remove electronics to reduce blue-light emissions and radio frequencies that can affect your brain and your ability to get to and stay asleep.
• Nutrition. Avoid caffeine, especially before bedtime. Instead, try drinking green tea, which releases theanine to calm your nervous system.
• Exercise. Working out doesn’t need to be done in a big session at all. Just move! Even 10 minutes at a time can add up over a day. If you can’t find 10 minutes, go for a two-minute walk.
• Try some
  balanced breathing techniques to relax. Start by inhaling through your nose for a count of four, then holding that breath for another four-count. Then release that breath through your mouth for a count of eight. Repeat the process several times for the greatest benefit. It is an excellent way to reduce your heart rate and blood pressure.
• Find something to
  laugh about. It helps reduce stress by bringing air into your body and reducing tension in your circulatory system and muscles.
• Singing has been proven to reduce cortisol and help you feel more relaxed. It can also boost your mood, increase your brain activity, and control your breathing.
• Finally, don’t underestimate the power of a good conversation. Talking to friends about what’s causing you stress can be helpful as you can hear different perspectives and recommendations that you may not have considered. There’s also merit in “talking” to yourself through journaling. Over time, you can reflect on earlier journal entries.

References:

1. Scott, Elizabeth, PhD. (2020 August 3). What Is Stress? Part of How Stress Impacts Your Health Guide. verywellmind. Retrieved on January 12, 2022 from
https://www.verywellmind.com/stress-and-health-314…

2. Centre for Studies on Human Stress (CSHS). (n.d.). History of Stress: Close-up on…The General Adaptation Syndrome. Retrieved on January 12, 2022 from
https://humanstress.ca/stress/what-is-stress/histo…

3. Scott, Elizabeth, PhD. (2020 August 3). What Is Stress? Part of How Stress Impacts Your Health Guide. verywellmind. Retrieved on January 12, 2022 from
https://www.verywellmind.com/stress-and-health-314…

4. van der Kolk, B. M.D. (n.d.) The Body Keeps The Score: Brain, Mind, and Body In The Healing Of Trauma. Retrieved on January 14, 2022 from
https://www.besselvanderkolk.com/resources/the-bod…

5. Ali, S. (2021, March 12). Establishing These 4 Types of Boundaries Can Help Alleviate Stress, Says a Psychologist. Self-care Tips from Well + Good. Retrieved on January 14, 2022 from
https://www.wellandgood.com/stress-boundaries/

6. Vetter, A. (2017, October 24). If Work-Life Balance Isn’t Realistic, Try This Instead. Entrepreneur. Retrieved on January 14, 2022 from
https://www.entrepreneur.com/article/300060