Hello HMT family! Welcome back to our blogpost series on STRESS MANAGEMENT. If you missed the first post in this new series, don't worry – it's never too late to catch up and read it here.
Now that we have looked at what stress is and how it can affect you, we will look at some common causes of stress and how you can better identify them. Stress can come from many sources, each source unique to the individual. Identifying the root causes of your stress is essential for managing it effectively. So, let's dive right in and explore common causes of stress and how to identify them.
Common causes of stress:
1. Work-related stress
High demands, tight deadlines, and conflicts with co-workers or supervisors can add to work-related stress. The pressure to perform and the fear of job security are also significant factors. This can look like getting physically sick (i.e. headaches, feeling nauseous, and more), second-guessing yourself or your capabilities, overworking yourself and not taking breaks, or missing work more frequently. It is best practice to take small breaks throughout your day to bring down any levels of stress that have climbed. You can also make sure you are taking lunch away from your desk or office to give yourself a different scenery.
**We do understand that some job positions were created under the disclaimer of being "high-stress" or "fast-paced" or "on-call". Naturally, the tips provided in this section will collide with the obligations for those positions. You can, however, still talk with your supervisor about self-care options. If you notice that you are getting overwhelmed or burned out, ask about alternatives and/or look at taking some time off work to reset, recharge, and replenish. If you find that the job position no longer fit the boundaries you wish to set, there is nothing wrong with seeking a position that will allow you to have the healthy boundaries you wish to establish. You can view our blogpost about setting healthy boundaries in the workplace here.**
2. Financial Stress
Worries about money, debt, or the future can be overwhelming. Financial stress is one of the leading causes of anxiety and can affect other areas of life, including relationships and health. Financial stress can also lead to various degrees of depression, sleep disturbances, eating disturbances, excessive use of drugs and alcohol, elevated blood pressure, digestive problems, and more.
"Do not brush off what you're feeling because you're trying to be 'strong' or 'tough'."
3. Relationship Stress
All relationships experience a degree of stress. While some stress is normal, high conflict relationships are not. Interpersonal conflicts, whether with a partner, family members, or friends, can be a major source of stress. Issues like lack of communication, differing expectations, or unresolved conflicts often lead to tension. Tension build-up can often lead to breakups, divorces, or infidelity.
4. Health-Related Stress
Chronic illness, injury, or even concern over health issues can be significant stressors. Additionally, caring for a loved one who is ill can also contribute to high levels of stress. Health-related stress can lead to increased levels of depression, high blood pressure, fatigue, obesity, headaches and other body pains, irritability, and more.
5. Major Life Changes
Even positive changes like getting married, moving to a new home, or starting a new job can be stressful. All change requires adjustment, which can lead to stress. Some changes take more time to adjust to, such as the death of a loved one, separation or divorce, imprisonment, and so on. Everyone adjusts at different speeds and that's okay. As long as you keep moving, that's the important part.
How to Identify Your Stressors:
Pay attention to your physical and emotional responses to different situations. Notice when you start to feel body aches and pains, a heaviness in your chest, increased heart rate, holding your breath, clenching your jaw, fists, or butt, and more. Do not brush off what you're feeling because you're trying to be "strong" or "tough". Notice the changes that your body is feeling and then do something about it.
You can keep a stress journal to write down what causes you stress, how you feel, and how you respond to it. You can also choose any healthy activity that helps to calm or relax your mind and body, doesn't harm you, and doesn't harm someone else. Over time, patterns will emerge, helping you to identify and address your main stressors more easily.
We teach many of our clients to practice keeping a thought record to help them increase their awareness of their thoughts, emotions, and responses. We also work with our clients on different meditation techniques such as progressive muscle relaxation, body scans, or deep breathing to assist in brining down heightened emotions while increasing their awareness of their own bodies.
"Everyone adjusts at different speeds and that is okay. As long as you keep moving, that's the important part."
In a Nutshell
By understanding what triggers your stress, you can develop strategies to manage it better. Whether it’s through avoiding certain situations, learning coping mechanisms, or seeking support, identifying your stressors is the first step toward a healthier, more balanced life. In our next blogpost, we will discuss several different signs and symptoms of stress and how to recognize them. Stay tuned for more!
Bree Vanley is the CEO of Heart Matters Therapy, PLLC. She is a Licensed Professional Counselor (LPC) in the State of Arkansas and Texas, who focuses primarily on anxiety, grief, and trauma. She is committed to helping individuals enhance their emotional and mental health. For more information, please click here.
Comments