In our modern day, with the internet, social media, school shootings, and a Global COVID pandemic, it’s hard to imagine any of us have gotten away unscathed. Mental health has become a prominent subject and top of mind for our society as a direct result. Add dysfunctional family systems, alcohol and drug addiction, and a divided country, and it’s a recipe for disaster.
All hope is not lost, though. We have an awareness of our problems, and as long as we do not sit in denial, we can work together to bring solutions to a worrisome world. Before we talk about solutions, let’s look into some of the main effects and contributors to our stress.
- Significant stress from toxic or dysfunctional relationships, major life events like death, divorce, or intense/demanding work conditions.
- Trauma or hostile incidents such as neglect, loss, or abuse in any form.
- Isolation is something we globally experienced during the COVID pandemic, as well as living and feeling alone or lacking meaningful connections with healthy people.
- Discrimination and stigma through prejudice, hate, or outright bullying merely because of the color of your skin, who you choose to love, disabilities, or what your spiritual practices are or not.
- Money worries, financial burdens, living below or at the poverty level.
- Too many balls in the air causing burnout by taking on many responsibilities with work, home, or personal life.
- Seriously lacking in a reliable and healthy support group of family, friends, fellowship, or mental health professionals when your back is against the wall, so to speak.
- Chronic pain, illness, or mental health barriers
According to the American Psychological Association, “The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that come with it can disrupt almost all of your body’s processes. This can put you at increased risk for a variety of physical and mental health problems, including anxiety, depression, digestive issues, headaches, muscle tension and pain, heart disease, heart attack, high blood pressure, stroke, sleep problems, weight gain, and memory and concentration impairment,”.
Furthermore, they add that, “Chronic stress also suppresses the body’s immune system, making it harder to recover from illnesses,”.
Well, that makes complete sense to me. In the last couple of years, I have gone through a brutal divorce from an emotionally abusive ex, raising teenagers as a single parent, and watching a loved one’s physical and mental health dramatically decline. So yeah, maybe I have been under some stress lately.
National Institutes of Health reports the following about stress, “At a societal level, we face a lack of institutional resources (e.g., inadequate health insurance), pestilence (e.g., HIV/AIDS), war, and international terrorism that has reached our shores. At an individual level, we live with the insecurities of our daily existence including job stress, marital stress, and unsafe schools and neighborhoods. These are not an entirely new condition as, in the last century alone, the world suffered from instances of mass starvation, genocide, revolutions, civil wars, major infectious disease epidemics, two world wars, and a pernicious cold war that threatened the world order. Although we have chosen not to focus on these global threats in this paper, they do provide the backdrop for our consideration of the relationship between stress and health,”.
Solutions to stress on mental health
One of the best concepts that I have learned and embraced in the last five, almost six years now, is acceptance—accepting what I do not have the power to change. That includes everything outside of myself – other people, places, and things. In a spiritual, not in a religious sense, I have found The Serenity Prayer to be my golden ticket to acceptance and serenity in times of turmoil.
“Grant me the serenity to accept the things I cannot change
The courage to change the things I can
And the wisdom to know the difference.”
Challenging negative thoughts or not entertaining them at all has been a game-changer as well. I no longer fall into the negative rabbit hole of despair. Only by practicing this behavior over and over have I achieved this. It is not magic or an overnight success.
Deep breathing, meditation, staying well hydrated, and eating healthier have also been monumental in changing old ways of thinking and patterns of living to reduce stressors in my life significantly – just for today. Yes, staying in “today” and not living in the past or worrying about the future is key, too.
Another tactic for me has been to stay connected socially with like-minded friends, stay active in a supportive fellowship, help others, and work on maintaining existing, meaningful relationships with family and friends.
Journaling and seeking professional mental health services with either psychologists, doctors, or spiritual guides.
Spend time in nature, listening to smooth jazz (to calm the savage beast), making sleep a priority, taking breaks throughout the day to reconnect with self and relax, and yes, exercising. Although, because of many injuries, I have been unable to exercise like I would want to so I try to do what I am able to do.
What are the 5 C’s of mental health?
An online mental health group frames the five C’s in a way that I liked best. They are:
- Connection
- Compassion
- Coping
- Community
- Care
Connection is the foundation of mental well-being. Establishing meaningful relationships and maintaining them provide a support system that can help navigate life’s challenges. When we talk about compassion, it’s not just about being kind to others but also about ourselves. Self-compassion allows us to forgive our mistakes and learn from them.
Coping mechanisms are essential tools in our mental health toolbox. Whether it’s through mindfulness or hobbies, finding healthy ways to handle stress makes a difference.
Community is about belonging and engaging with groups that resonate with our values and interests.
Care is integral – self-care and caring for others nurture resilience and positivity, promoting overall good mental health.
What are the effects of stress on mental health?
In conclusion, we have learned that stress can complicate many facets of our lives, affecting all bodily systems, including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems. Remember to take time out to decompress, breathe, and connect with a healthy support system.