Managing Stress in 2021!

During the winter break, one couldn’t help but notice that everyone was extremely happy to be rid of 2020 and were welcoming 2021 with open arms.  Looking back, 2020 was extremely challenging for many, especially in terms of well-being.  From many having loved ones dealing with COVID-19, to school closures, financial challenges, layoffs, reduced revenue, increased stress and anxiety to only name a few, many individuals were looking forward to a new and fresh start.

However, one week into the new year and the cases of COVID-19 continue to sky-rocket and the number of deaths continue to increase.  This is in addition to concerns regarding new strains of COVID-19 from the UK and South Africa.  Nonetheless, many people are filled with hope and positivity as the vaccination rolls out in many and so as the saying goes “there is light at the end of the tunnel.”

LOOKING FORWARD:

In reflecting back on 2020, our ability to adapt and face these new challenges with a positive mindset were critical to our success in thriving in a new environment.  Based on early indications, 2021 will bring newer challenges as people get vaccinated, but the rollout is expected to take several months and possibly up to a year. 

Therefore, what can we learn from 2020 and ensure we take the right steps that will allow us to flourish in 2021!

BETTER STRESS AND ANXIETY MANAGEMENT:

 

In a different survey, 75% of American adults reported that they have experienced at least one stress symptom in the last month and 35% of people report experiencing chronic work stress, according to the American Psychological Association.

These surveys are also supported by reports on the use of antidepressants during COVID-19.  As per a report from Express Scripts Canada “antidepressant claims volume once again surged to hit a 19 per cent year-over-year rise by mid-October. This would suggest that Canadians were experiencing heightened incidences of depression during COVID surges.

Beyond the impacts and stresses associated with COVID-19, the rise in antidepressant claims also coincides with the arrival of seasonal depression.”

The report also suggested the following:

“2020’s particularly stressful back-to-school period in early September and Thanksgiving week proved to be trying, especially for women. For example, 13 per cent more claims for antidepressants occurred during this year’s challenging back-to-school week compared to 2019. Later, during Thanksgiving week – when many families faced pandemic restrictions that would curtail normally cherished holiday gatherings – antidepressant drug claims by women rose 22 per cent compared to the same period in 2019.

In fact, women were responsible for 3 per cent to 5 per cent more antidepressant claims than men during these emotionally challenging weeks.

In addition, a recent study by the Canadian Mental Health Association and the University of British Columbia, for example, found that 40 per cent of those surveyed said their mental health has deteriorated since the COVID-19 outbreak began. For those with a pre-existing mental-health issue, that figure rose to 61 per cent.

(Read more in our guide to our practical guide to success)

 

THE SCIENCE OF STRESS/ANXIETY:

Stress, in a nutshell, is anything a person perceives to be a threat.  Its important to understand that there could be a very big difference between what one perceives and what threat there actually exists.  This is important because your body reacts to your perception, not the reality of a threat.

Anxiety on the other hand is the internal alarm or concern that arises when an external threat is not physically present – ie anticipation of a threat that never materializes.  A common example of anxiety is having to meet with your boss in 3 days time, and every time you think about this meeting, your body has an immunologic stress response.

Stress and anxiety are mechanisms designed to protect you.  Its our natural reaction to changes in our environment that require us to respond or adjust our behavior.  Science has labelled this response fight or flight and its responsibility is to mobilize our body to meet whatever immediate threat we are dealing with.  For example, if we are being chased by a bear, our body releases adrenaline that drives blood to our legs to fuel us to run away.  Throughout the body, energy and other resources are temporarily reallocated in order to help it meet any physical trials.

As a part of this stress response, the hormone cortisol is also released.  The issue we face is if cortisol levels remain elevated for long periods (we are stressed way too often), this causes inflammation to rage out of control which leads to a wide range of diseases and disorders.  Stress is often associated with several types of cancer, type 2 diabetes, heart disease, and even issues with our gut.

 

STRATEGIES IN COMBATTING STRESS/ANXIETY:

Based on the above, we know that one way to deal with the long-term effects of stress is to lower our cortisol levels.  Some quick and effective way you can start this today are as follows:

Nutrition:

• Lower your alcohol consumption
• Decrease your intake of sugar
• Determine if you consume a high amount of caffeinated substances and look to lower this amount.

In addition to the above, its important to understand that as stress amps up, there is disruption to our digestive systems.  One way to combat this is to focus on a diet that support gut health – a balanced diet with fiber and prebiotic rich foods such as garlic, onions, asparagus, bananas and berries.

Exercise:

In a 2019 study published in the journal Psychoneuroendocrinology, researchers found that acute habitual exercise had significant stress-buffering effects on the activation of the primary stress hormone – Cortisol.  In addition, a 2018 study published in the International Journal of Preventative Medicine, found that those who participated in 12 sessions of regular yoga practices showed significant reduction in stress, anxiety and depression.

Mindfulness and Meditation:

Mindfulness is simply a strategy that brings a present-centered awareness – paying attention to what is happening in the present instead of being lost in the past or worried about the future.  Physiologically, during this present-centered experience, blood pressure is lowered and the heart rate slows down.  In essence, we are in a state of relaxation.

Start small and you can even use the assistance of apps such as Headspace, Calm and 10% happier.

A recent study shows that 31% of workers saw a decrease in stress after adopting a program that included meditation – Source:  APA, Cleveland Clinic.

Other ways you can create mindful moments through out the day is ensuring you take regular breaks, especially at work.  On your break, take a walk where you can focus on the beauty of nature or even practice breathing deeply.

Read:  The Power of Kindness

I hope the above ideas gave you a better and different way to think about your efforts in managing your stress.  These ideas may not necessarily be new to you, and if not, we must ask ourselves why we are not doing them as often as we should.  The answer:  we need to make them a part of our daily routines!

Read:  The power of routines

Be sure to message me and let me know if this is something that you found helpful.  Any feedback is most appreciated!

If you did find this helpful, I would be appreciative if you could share this with your friends and family.  Together, we can increase our personal well-being and continue to get better!

Read: Focus on Meaning!

My best to you and your loved ones!

 

Until next time,

Be well,

 

We believe every day is an opportunity to “get better.”

The most critical factor in seizing this opportunity is your well-being.

Your well-being is our obsession.