• 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 USA & the world is heart disease. Ischaemic 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 can cause heart disease.

The alarming statistics in red above clearly shows we're all stressed. Everything is affected: the brain & thought patterns, the heart & emotions, and your body. If you continue to absorb stress, you can 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 - it 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: Danger, Contains Toxic Ingredients.

Chronic Stress = Danger

There are many causes of stress which vary according to where in the world you live, your age, and other factors. For the most part, we'll focus 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.

What is Chronic Stress?

Chronic stress = continued stress (probably daily) over long periods of time. It can be very severe & 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.

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 planning for children. If money it tight, I recommend taking a course to learn how to budget & monitor spending.

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 certainly wear you down faster, leading to more 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 most 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.

Physical Exercise/Activity

Physical activity & exercise is one of the best ways to combat stress. Do 30 minutes of exercise during your lunch hour and if you can 30 minutes in the evening. One 30 minute session needs to keep your heart rate up. The other 30 minute session can be relaxing like gardening which is still physically & mentally beneficial.

On the weekends, spend 30-60 minutes doing some type of fun activity. Household chores also work. You can put on some music & sing along to make doing chores more ah.... fun.... I mean more endurable!

An active lifestyle will 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 move, which clears away everything else 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 Crazy

Meditation & Prayer

Meditation & prayer slow your brain waves down - especially for over-active minds. It also lowers stress & 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 begin focusing 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. P.S. 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. Maybe they're suffering from their own difficulties and could really use some kindness.

Laughing & Loving

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 is the Best Medicine.

Learn to give & 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 giving us unconditional love, they're great stress reducers by lowering cortisol which is the stress hormone. They just cuddle up next to you and listen to you pour out your hurts. Plus, they help increase the happy hormone, oxytocin.

Get a pet you can take for walks & go on other adventures with, for more stress reducing activities.

Self-Care Techniques

Feelings of being overwhelmed, failing at something, or letting someone down will add to your stress burden. Remember, that no one will never be perfect - so forgive yourself. If someone has hurt you, forgive them. Yes I know that's a tough one, but if you don't the stress & bitterness ends up hurting....and controlling you.

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, and their actions hurt you. If they respond positively, that stress is gone. If talking doesn't resolve anything, it's best not to fight back but walk away. Fighting back just adds more stress.

Mini-Retreats & Vacations

Mini-retreats around town and longer vacations are basically health bombs that naturally infuse into your mind and body restoring them back to better health. Don't miss: Vacations are Health Bombs.

Combat Stress & Live Your Best

You may need to walk away from situations causing stress & serious health risk - like a job or relationship. If nothing else works - please get 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, especially those that truly care about you. Go to festivals, the movies, and comedy shows. Also do outdoor activities together like backyard BBQ's & bicycling in the park. The more caring & fun relationships you have - the better you feel all over.

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. It's best to avoid caffeine & alcohol if possible - a stressed body is already on "high alert" mode so we don't want to exacerbate it further.

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