Stress & Adjustment

Stress is a normal reaction we experience when under pressure, overwhelmed, or threatened. Our stress response is adaptive, it is our body’s natural response to challenges in our environment.

Not all stress is unhealthy: manageable stress can inspire and motivate us, help us focus our energy and resources on goals, and aid our performance. For example, stress about an upcoming PT test can motivate you to work on your fitness goals and may even help your body work harder at the time of testing.

Stress is a problem when it is prolonged, with little rest or periods to relax, and when it is beyond our coping abilities. Chronic stress can have harmful effects on our physical and emotional health, resilience, and performance.

Read this article to learn more about stress and how to influence your stress response system.

Signs of unhealthy stress:

➔ The amount of stress outweighs your coping resources or ability

➔ Stress that is too often or too long

➔ Changes to your weight and sleep

➔ Prolonged sadness, agitation, irritability, or anxiety

➔ Frequent tearfulness

➔ Frequent headaches, body aches, and illnesses

➔ Withdrawal from social and pleasurable activities

➔ Lowered performance across areas of your life

➔ Poor memory and concentration

➔ Increased substance use

Changing your mindset about stress can help you leverage the energy stress gives you for the better. Learn how to make stress work for you.

Not sure what your stress mindset is? Take the Stress Mindset Self Check to reflect on how your beliefs about stress might be getting in your way.

When you’re ready to change your mindset, look at the Create a “Stress Helps Me”Mindset to help transform your perspective for the better.

Ways to manage stress:

➔ Balance your daily needs: take time to eat your meals, exercise (even a short walk), and sleep. Restricting or cutting back on these will harm, NOT help you!

➔ Stay connected with your loved ones and friends.

➔ Take inventory of what you can ‘control.’ Focus on the things you can change.

➔ Try practicing relaxation and self-care skills daily:

➔ Deep Breathing

➔ Progressive Muscle Relaxation

➔ Mindfulness Meditation

➔ Yoga

When to seek Help?

➔ If you are having thoughts of hurting yourself.

➔ Feeling overwhelmed and emotionally distressed despite attempts to manage stress on your own.

➔ If you are using alcohol, drugs, or engaging in risky behaviors (i.e., unprotected sex, gambling, speeding, self-harm) to cope.

Where to seek help:

➔ Your primary care team (which includes Primary Care Behavioral Health, formerly known as BHOP)

➔ More information about our Mental Health Clinic

➔ Military OneSource

➣What to expect at your therapy appointment

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