• Over 75% of USA adults report symptoms of STRESS - American Psychological Assoc., 2019.

• 49% of adults say stress negatively affects their behavior - American Psychological Assoc., 2020.

• 33% of people world-wide report feeling stressed, worried, and/or angry - Gallup poll, 2019.

The #1 Health Problem Stress Can Cause

The number one health problem & leading cause of death in the world is heart disease. Ischemic heart disease accounted for 2.7 million deaths in 2000 and grew to a whopping 9.1 million in 2021 according to the World Health Organization. I know you're wondering - what's heart disease got to do with stress? Simple: chronic stress breaks down & destroys.

The alarming statistics (above, in red) clearly shows we're stressed. Stress affects: the brain & thought patterns, the heart & emotions, and physical health. If you continue to absorb stress, you will develop serious health problems to the point of life threatening illnesses if not addressed.

Chronic stress causes high levels of inflammation in your body, which then causes plaque build-up in the arteries, which leads to coronary artery disease. Like toppling dominoes - stress can lead to heart attack, heart failure, irregular heart beat, and stroke.

Yale Medicine says that even short term stress can lead to heart attacks. In addition, stress causes a myriad of other serious health risks. Learn how to combat stress so you can take control & fly again.

FYI: If you take any medication or supplements for stress/anxiety - you need to read: Toxic Ingredients, Don't Buy Dirty.

What is Chronic Stress?

Chronic stress = continued stress (probably daily) over long periods of time. It can be severe and very dangerous. Examples: heavy job workload, too much debt, or a bad marriage. Chronic stress can also be caused by a specific event that a person hasn't been able to release. Examples: military veterans suffering from PTSD Post Traumatic Stress Disorder or sexual assault.

Chronic Stress = Danger

There are other causes of stress which vary according on where in the world, your age, and other factors. My focus is on the USA.

The American Institute of Stress reports that 80% of workers say they experience stress due to their job. That's SCARY, and sadly I was one of those statistics. They also reported that 87% are stressed about inflation's rising costs & 65% are stressed about money.

There are 3 types of stress. Acute, episodic acute, and chronic stress. Most of our focus will cover the more dangerous and long-term chronic stress. The other 2 stress types are temporary that stem from a specific event in which you generally return to normal after the event passes. FYI: Chronic stress is one of the most harmful & dangerous health problems.

Stress at the Workplace

According to the CDC Center for Disease Control & National Institute on Occupational Safety & Health - our jobs are the #1 source of stress. More employers expect mid to high level employees assume the job duties of more than one person, and complete those duties in shorter deadlines. It becomes a never-ending struggle to keep up with workload. The environment itself speaks of doom & gloom.

And, there's no shortage of demanding & unrealistic bosses. That makes for a very long & stressful day. Then consider that environment in naturally stressful jobs like police officers, emergency room personnel, homeless shelter staff, or the military during war time.

Stress Over Money

Whether your income doesn't cover living expenses, or you have too much debt, most people at some point have stress concerning finances. It's also common during big life events like buying a house or having a baby.

If you'd like expert advise on money & budgeting, I highly recommend Dave Ramsey's Financial Peace University. It's a course you can buy online.

Stress From Chronic Health Issues

Those with existing mental or physical illnesses are already fighting battles every day which can be very stressful. Adding stress from a job, money, or relationship will absolutely wear you down faster, leading to serious health issues.

Symptoms of Chronic Stress

Chronic stress can be life threatening, and it manifests itself throughout our entire being:

Physical Symptoms

Heart disease, cancer, diabetes, fatigue, lack of energy, headaches, nausea, autoimmune diseases, frequent illnesses, IBS irritable bowel syndrome, digestive issues like gastrointestinal disease or GERD gastroesophageal reflux disease, high blood pressure or hypertension, spasmodic dysphonia, body aches/pains not related to physical exertion, weight gain or obesity.

Behavioral Symptoms

Difficulty sleeping, substance abuse, deteriorating relationships, isolation, no longer interested in hobbies/activities previously enjoyed, self harm, nail biting, poor performance at work, decreased libido.

Psychological Symptoms

Anxiety, mood swings, anger, frustration, irritable, depressed, problems with memory, feeling overwhelmed, feeling lonely, feeling of failure, having suicidal thoughts, and development of mood disorders.

Stress in Relationships

Often times we can unintentionally harm the ones we care about when we're experiencing stress ourselves. Relationships at home and at work will suffer if we don't learn to combat the stress in our lives. If you're in a relationship where you're being hurt by a highly stressed person - I pray you get help immediately and that he/she is willing to participate.

Other Causes of Stress

Some of the other common causes of stress include divorce, moving, loss of a loved one, and PTSD post traumatic stress disorder are all considered acute stress and are usually temporary.

Learn these lifestyle habits and practice them daily to combat stress, enough to maintain a good level of overall health & wellness and a positive attitude. Remember, we're always going to have problems in life so it's important to know how to keep the stress burden minimized. Learn to combat stress so you can live your best happy & healthy.

Exercise & Activity

Physical activity & exercise is one of the best ways to combat stress. Do 30 minutes of exercise during your lunch hour. This session needs to raise your heart rate, then allow it to come back down, then repeat. It's a HIIT and strength workout.

Next, do 20-30 minutes in the evening which can be more relaxing, like walking or gardening. It's still movement which is physically & mentally beneficial.

On the weekends, do a fun outdoor activity for 30-60 minutes. Household chores also work - put on some music & sing along to make chores more fun.... scratch that, I mean bearable!

Active lifestyles increase your heart rate & produce happy hormones which lifts your mood & lowers anxiety/stress. Just being physically active helps us lower the impact of stress. See my blog: What's Always With You.

Relax the Mind

Relaxing the mind is critical in combating stress. Activities like prayer & meditation, deep breathing exercises, or a hot bath can work wonders. Yoga & Tai Chi use breath with movement with the added benefit of improved strength, balance, and flexibility.

By focusing on your breath during each movement - your mind is forced to focus on the movement, which clears the mind and reduces stress. After doing yoga, you'll also be less likely to get frustrated, anxious, or over-analytical about a stressful incident.

Other mild activities can also be calming - read up on more helpful ideas: Relax Your Mind or Go Cuckoo.

Meditation & Prayer

Meditation & prayer slow your brain waves down - especially if your mind is over-active. It lowers stress and inflammation, reduces muscle tension, improves breathing & sleep quality, and gives you a sense of calm & well being. I pray every day and it's restorative, giving me inner peace & empowerment to tackle life's obstacles. The Lord is my power source. Pray to your source.

1. Find a quiet, comfortable place. Think about your happy place and then focus on slowing your breathing. Has your heart rate also slowed?

2. Now bring up any negative or stressful feelings you have? Acknowledge them and then release them. Say out loud: my ____ stress can no longer control me.

3. If your thoughts wander off, bring your focus back to breathing.

4. Now ask God or your higher power to give you peace. Ask for a relaxed mind and a cheerful heart.

5. Next, think of something you're grateful for and give thanks. Today I was grateful for the strength to exercise.

6. If someone is a source of stress, think about talking with them. I'm learning how to be kind to them even if they've been hurtful to me. Maybe they're suffering from their own difficulties and could really use some kindness.

Laughing, Loving & Crying

Laughing & loving are great medicine for mind, body, and soul. When you laugh, your brain releases happy hormones. Dopamine gives you feelings of pleasure & satisfaction, endorphins reduce pain & anxiety, oxytocin is known as the love hormone, and serotonin lifts your mood. These are natural stress fighting hormones. See why: Laughter, the Fun Medicine.

Learn to give and receive affection because we need relationships and the feeling of belonging. Don't forget we can have relationships with pets. Crying is also effective at releasing stressful thoughts & emotions - it's as if those harmful feelings flow out with your tears.

Get a Pet

Having a pet improves so many areas of our life. Besides loving us unconditionally, they're great stress reducers by lowering cortisol, the stress hormone. They'll cuddle up next to you and listen while you pour out your hurts. Plus, they increase our happy hormone, oxytocin.

Get a pet you can take for walks & go on other adventures with for an added boost of stress reducing activities.

Self-Care Techniques

Feelings of being overwhelmed, failing at something, or letting someone down will add to your stress burden. Remember, no person will ever be perfect - so forgive yourself. If someone has hurt you, forgive them. Yes, that's a tough one. If you don't forgive them - you're the one getting hurt, being controlled by stress, anger, and bitterness, .

Avoid Stressful Situations

Avoid known stressful situations as best you can, especially at work & home. If one person is causing you stress - try talking to them, let them know their demands aren't realistic or their actions hurt you. If they respond positively, the stress is gone. If talking doesn't resolve anything, it's best to walk away. Fighting back will only add more stress.

Mini-Retreats & Vacations

Mini-retreats lasting 1 to 4 days, and longer vacations are health bombs that naturally infuse healing benefits into your mind and body. Don't miss: Vacations, Health Fun Bombs.

Combat Stress & Live Your Best

If everything you've tried has failed, uou may need to walk away from situations causing stress & serious health risk - like a job or relationship. But first, please consider professional help and treatment. Only you can make these decisions.

Social Engagement

While some alone time is beneficial - isolation in not. Spend time with family & friends. Have a girls, or guys day. Do fun, outdoor activities like BBQ's, street festivals, and bicycling along the river.

Your true relationships which should be family & a few special friends, will not abandon you in times of trouble - they'll want to lift you up.

Eating Habits

Eating fairly healthy also helps. Get at least 30 grams of protein per meal, whole fruits & veggies, and healthy fats to keep blood sugars stable & internal systems functioning properly.

A healthier body helps your mind stay healthy. Limit caffeine, alcohol, and sugar because a stressed body is already on "high alert" - so don't exacerbate it even more.

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