Fight Stress with Self-Care

The World Health Organization defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” It is natural to feel angry, frustrated, exhausted, or alone. Stress shapes how you interact with strangers, loved ones, and even yourself, and there are several signs of stress:

• Feeling overwhelmed or constantly worried
• Getting too much sleep or too little sleep
• Gaining or losing abnormal amounts of weight
• Becoming easily irritated or angry
• Losing interest in activities you used to enjoy
• Drinking too much alcohol or using too much prescription medications

What is the science of stress?

Too much stress over a long period of time can trigger a cascade of stress that can make the heart pound or breathing quicken. This “fight-or-flight” response can overreact to stressors that are not life-threatening such as in traffic jams, work pressure, and family difficulties. The stress response begins in the brain in which the amygdala interprets images and sounds that sends a distress signal to the hypothalamus. 

The hypothalamus, the command center, communicates with the rest of the body through the autonomic nervous system which triggers the release of epinephrine (also known as adrenaline) into the bloodstream. Not only does this heighten awareness and reactions, individuals can experience symptoms of depression or anxiety or even exacerbate underlying conditions that may increase your risk of medical problems such as heart disease and diabetes.

So what can you do?

• Take care of your body:
  • Take deep breaths, stretch, or meditate
  • Exercise regularly
  • Get regular sleep
• Connect with others
• Accept help
  • Have a list of ways that others can help, and let the helper choose what they would like to do
• Seek additional resources if you’re located in the United States:
  • Disaster Financial Assistance with Food, Housing, and Bills
  • Coronavirus Resources for Renters

Sources:

1. https://www.who.int/reproductivehealth/self-care-interventions/definitions/en/

2. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784

3. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html

4. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response