Feeling Stressed? The Science of Coping and Comfort

What’s your go-to sick day ritual? A comfy pair of sweatpants? A favorite stuffed animal? Perhaps binge-watching Friends repeats in bed? How about your favorite sick day food? Many of us find comfort in the familiar routines we learned as kids. Nostalgia provides a sense of stability and nurtures us when we feel vulnerable. By the way, my go-to sick day is a Harry Potter marathon with a grilled cheese sandwich and tomato soup.

Our bodies have clever ways of helping us handle life’s storms. When we're run-down, we tend to sleep longer and more deeply. When mentally exhausted, focusing or making decisions becomes harder. In response to overwhelming stress, we might feel irritable, withdraw from social connections, or experience emotional numbness. These “shutdown” responses protect us short term. They signal to us that we are in need of rest, self-care, and potentially, outside support.

Feeling Stressed

According to a 2022 report from the American Psychological Association 56% of Americans experienced stress to the degree that it impacted their daily lives at least once in the prior year. And for 52% of Americans, stress impacted their ability to function, indicating many were trying to operate in shutdown mode. While our bodies have built-in ways to respond to stress, these mechanisms are designed for short-term relief. When they're utilized for too long, they can harm our physical and mental health. If your car gets a flat tire, you can pull out the spare from the trunk to get you to a service station. If you ride on that spare too long, you'll soon realize that it was not designed for long term use.

Physical Health Risks of Chronic Stress

• Impaired Immunity: Chronic stress weakens the immune system, increasing vulnerability to infections and illnesses.

• Cardiovascular Issues: High blood pressure linked to stress can lead to heart disease and stroke.

• Digestive Disorders: Irritable Bowel Syndrome (IBS), acid reflux, and ulcers.

• Adrenal Fatigue: Prolonged release of cortisol can lead to fatigue, depression, and lower immunity.

• Sleep Disturbances: Elevated cortisol levels disrupt sleep quality and may lead to insomnia.

If untreated, chronic stress can also affect blood sugar levels, increasing the risk of Type 2 diabetes, and chronic inflammation. The latter is associated with arthritis, asthma, and even cancer. And the risks extend to your mental health as well.

Mental Health Risks of Chronic Stress

• Anxiety and Depression: Prolonged stress and high cortisol levels can worsen anxiety and depression.

• Cognitive Decline: Long-term stress impacts memory, concentration, and decision-making, with studies showing it can even shrink the prefrontal cortex (responsible for higher-order thinking) and enlarge the amygdala (the fear center), making us more reactive and less resilient.

And guess what that leads to? Yep, more stress. Over time, this chronic stress spiral not only makes us more susceptible to mental health issues like generalized anxiety disorder or major depression, it also reduces our competency to manage stress. Both the physical and mental risks impact us socially. When we feel unwell, sad, and irritable, we are more likely to withdraw from others. In prolonged shutdown mode, people often neglect nutrition, exercise, and self-care, compounding the impact on health. See the cycle?

Each one of us will experience stress in our personal and professional lives. Many of us, are handling multiple stresses at the same time. It's unrealistic to say don't focus on the problem. Instead, consider what lies in and outside of your control and ensure that you prioritize maintaining healthy coping mechanisms.  This might start by taking an honest look at your physical, mental, and social well-being, and considering how you might elevate coping strategies.

This isn’t the part where I suggest you sublimate all your emotions into learning a new language or training for a triathlon. Nor is it where I lecture you about that extra cocktail, pint of ice cream, or weekend Netflix binge. Instead, this is where I encourage you to give yourself credit for doing the best you can. Hopefully, it’s where I can also inspire you to take  a small step toward integrating healthier coping techniques into your life. Eating a pint of ice cream may have eased college exam stress, but it’s not ideal as a long-term strategy.

You’re Not Alone

There are many ways to learn new stress-coping strategies, including formal support options. Consider trying something new, ideally involving interaction with others. Years ago, I wasn’t a fan of team sports or group exercise, but I decided to try Ashtanga yoga and fell in love with the practice. If I hadn't pushed myself outside of my comfort zone, I would have been robbed of learning something which has become an important aspect of my coping kit.

Simple Interventions

• Set app time limits on social media

• Watch an inspiring movie…

• … or read an uplifting book

• Journal your thoughts and feelings

• Complete a small home project like cleaning out that junk drawer or organizing a closet

• Plan a dream vacation in detail

• Volunteer at an animal shelter

• Play with an adult coloring book or paint-by-numbers kit

Organizations like the American Psychological Association offer online resources, and many communities and universities provide stress-management workshops. Digital apps like Calm, Headspace, and my favorite, Insight Timer, are excellent for practicing mindfulness and relaxation exercises. You may have wellness resources available to you for no cost through your employer’s Employee Assistance Program (EAPs). Many people, especially those who have experienced long term health challenges, may find clinical therapy extremely beneficial.

Final Thoughts

Managing stress is as crucial as regular doctor visits and dental checkups. While you can’t change the world, you can empower yourself to protect your well-being. Positive change is possible with small tweaks, not perfection. My goal is to meditate twice a day; I don’t always do it, but I practice trying to, and that’s the point.

Drawing a boundary between the outside world and your inner peace, you make space, and prioritize, activities that inspire, comfort, and calm you. Self-care comes I many informs, even if it's just a grilled cheese sandwich.

If you should ever find yourself in immediate distress or despair, please contact the National Alliance on Mental Health (800-950-6264, or text “helpline” to 62640) or the National Suicide Prevention Lifeline (800-273-TALK, or text 988)]