As you come to the end of January 2024, you’re starting to realize that perhaps those new year’s resolutions were to ambitious; or maybe they didn’t pan out the way that you thought they would, or maybe-

It was just harder than it looked or took way too much energy to follow through.

The stressors of that commitment are starting to make you feel like a failure…

Or perhaps life took an unexpected turn, and something happened that was way out of your control.

Maybe you started a new goal and it’s working out so well, that you’re already thinking about something more, something bigger, something better…

Whatever is the focus of your stress, you may be beginning to have thoughts about your ability or the uncertainty of what’s to come.

Stress is a natural and necessary part of our lives.

While positive stress can be helpful to motivate us in positive ways to grow and achieve, negative stress can have the opposite impact.

Stress is a natural response of worry or tension that is usually caused by what we perceive to be a difficult situation. Everyone experiences stress in their lives regardless of age, gender, or cultural background; it can be experienced in both positive and negative ways.

So what are the differences of stress and how do we identify it?

Positive stress:

·       Usually occurs during excitement

·       No threat or fear present

·       Short-term

·       Motivates you

·       Enhances performance

·       Can be inspiring

Negative stress:

·       Energy depleting

·       Decreases performance

·       Can lead to anxiety

·       Causes confusion

·       Inability to concentrate

·       Long-term dysfunction

Learning to manage stress can be difficult without practice and a plan. It maybe helpful to focus on being intentional and exercising 3 ways to reduce stress. Having a consistent focus on understanding stress, identifying it when it happens, and learning how to navigate through it- are just a few things to consider.

According to the National Alliance in Mental Illness (NAMI), there are times that we are most vulnerable to stress:

·       Not getting enough sleep

·       Not having a strong support network

·       Major life changes such as having a baby, starting a new job, moving, getting married, or a death of a loved one

·       Poor physical health

·       Not eating well

Having a personalized stress management approach will help towards experiencing a better quality of life.

So, what are the 3 ways we can intentionally explore to reduce stress in 2024?

1.       Gratitude- often we become focused on what we haven’t achieved or what we don’t have and forget to recognize how blessed we are. Gratitude is the readiness to acknowledge appreciation for what you do have or where you are in this stage of your life. Practicing the state of gratitude can lead to a positive mood change, the motivation to engage in kindness, and the confidence to embrace your ability to manage stress in the face of challenges.

2.       Celebration- can promote positive engagement and has a multitude of prosocial benefits. No matter how you choose to celebrate, the very act of acknowledging that milestone can bring on a sense of relief. Sharing in celebration can have you experience community and connection. Celebration can reduce the morbid thoughts that lead towards isolation and increase motivating thoughts towards moving forward.

3.       Movement- when we experience stress it can lead to physical symptoms of distress such as headaches, difficulty sleeping, stomach discomfort, change in appetite, and irritability; a way to combat those physical symptoms can be to increase your movement. Movement in the form of exercise , increases the production of good neurotransmitters in the brain, known as endorphins. The increase in endorphins can lead to relaxation, lower symptoms of anxiety, or even mild depressive symptoms. Movement can lead to feelings of empowerment over your life and body.

Ultimately, how you choose to manage your stress falls completely on you. You have the ability to manage your stress in a healthy and productive way by having a stress management approach on hand; one that allows you to engage in mindful activities, leads towards empowerment, and positive outcomes.

If you struggle with managing stress and would like a more detailed skills approach in learning how to manage life stressors, reach out to the Root Cap Counselor at  rootcapcounseling.com and fill out the contact form to get connected.  

Helpful resources:

1.       The Nami Teen & Young Adult help-line offers a direct connection with peer support over shared experiences and is prepared to offer information, resources, and support during difficult times. Text “Friend” to 62640

2.       Suicide & Crisis Lifeline- Text 988 if you or someone you know are having thoughts of suicide or experiencing a mental health crisis; you’ll be connected to a trained crisis counselor, available 24hrs a day.

3.       Crisis text line- Text “Home” to 741-741 to be connected to a trained crisis counselor and receive support via text.

4.       National Domestic Violence Hotline- 800-799-SAFE (7233), trained expert advocates available 24/7 to offer support, resources, and information; Help in Spanish is available.

5.       National Sexual Assault Hotline- Call 800-656-HOPE (4673) trained sexual assault service provider in your area offering free support.

6.       The Trevor Project- Call 866-488-7386 or text START to 678-678 Supporting LGBTQ+ young people during times of crisis. Crisis chat available.

7.       Cop Line- An officer’s lifeline 800-267-5463, international law enforcement officers’ hotline; Peer support and resources- Copline.org