stress & adjustment
Stress is an unavoidable part of life. Everyone feels stress on occasion. In fact, the American Psychological Association (APA) conducts an annual Stress in America survey, and for the first time in 10 years, the average overall stress level reported by Americans rose between 2016-2017.
There are different forms of stress, and not all are considered bad. For instance, some stress can help us perform better, respond to danger, or prepare for a challenging life event. Some stressors may be perceived as negative life events, such as pressures from work, school, family, loss of a job, divorce, healthcare, death, the economy, political issues, or climate change. Other forms of stress can be related to trauma like natural disasters, environmental violence, assaults, war, experiences of discrimination, or accidents. Further, stress may be experienced as routine, a short-term occurrence, or as a chronic condition. In addition to psychological and emotional risks, unaddressed long-term or chronic stress can have detrimental effects on body systems, including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.
The effects of stress can build up over time. Not everyone copes with or adjusts to stress the same way. While some recover from stressful events well, others find it more difficult. In some cases, exposure to stressful events can manifest as anxiety, depression, fear-based, dissociative, angry, aggressive, or dysphoric symptoms. Stress can also be associated with physical ailments or somatic complaints, or a combination of these. Stress related problems in adolescents and adults may include post-traumatic stress, acute stress, adjustment problems, or other specified trauma and stress-related problems.
At Psychology Works of California, our licensed psychologists are expertly trained to accurately assess and treat stress and adjustment issues.
common signs and symptoms of stress
Frequently Asked Questions about Stress & Adjustment
What is stress?
Everyone experiences stress, and when it becomes chronic or unaddressed, it can negatively affect our daily life. It can arise from external pressures, such as work deadlines or personal life challenges, or internal factors, like perfectionism or self-doubt. For high-performance professionals, including executives, doctors, and surgeons, stress often results from the high stakes and intense environments in which they operate. While a certain level of stress can be motivating and help improve performance, chronic stress can cause negative physical and mental health outcomes.
How to relieve stress?
Relieving stress involves a combination of strategies tailored to individual preferences and needs. Some effective methods include:
- Exercise: Running, yoga, or even a brisk walk, can release endorphins and reduce tension.
- Relaxation strategies: Deep breathing, meditation, and progressive muscle relaxation help to increase oxygen flow in the body and increase feelings of calm.
- Mindful breaks: Taking short, mindful breaks during work can refresh your focus and reduce mental fatigue.
- Hobbies and leisure activities: Engaging in enjoyable activities outside of work can provide a healthy escape and reduce stress levels.
- Professional support: Seeking guidance from therapists or counselors can provide valuable coping mechanisms and stress management techniques.
How to deal with stress?
Dealing with stress involves recognizing its presence and taking proactive steps to manage it. For high-performance professionals, this might include:
- Time management: Prioritizing tasks, delegating responsibilities, and setting realistic goals can help manage workload and reduce stress.
- Setting boundaries: Learning to say no and establishing clear boundaries between work and personal life can prevent burnout.
- Social support: Connecting with colleagues, friends, and family can provide emotional support and perspective.
- Healthy lifestyle choices: Eating a healthy diet, getting regular exercise, and ensuring adequate sleep are crucial for managing stress.
How to manage stress?
Managing stress effectively requires a proactive and holistic approach. For high-performance professionals, it involves:
- Developing coping strategies: Identifying and practicing coping mechanisms, such as mindfulness or journaling, can help manage stress reactions.
- Regular self-assessment: Periodically evaluating your stress levels and triggers can help in adjusting your strategies and seeking help if needed.
- Maintaining a healthy work-life balance: Allocating time for rest and relaxation, hobbies, and family can help in managing overall stress.
What causes stress?
Stress can be caused by a variety of factors, both external and internal. For high-performance professionals, common stressors include:
- Work-related pressures: Deadlines, high expectations, long hours, and job insecurity.
- Personal life challenges: Family transitions and responsibilities, financial concerns, and health issues.
- Internal factors: Perfectionism, fear of failure, feeling like an imposter, and self-imposed high standards.
Understanding the specific causes of stress can help in developing targeted strategies for managing it.
What are the key symptoms affecting mental health?
Key signs that stress is affecting your mental health include:
- Mood Indicators: Depression, anger, frustration, hopelessness, and apathy.
- Cognitive symptoms: Lack of focus, mental fog, cognitive overload, and persistent worry..
- Physical symptoms: Headaches, fatigue, muscle tension, digestive, and sleep disturbances.
- Behavioral symptoms: Disruptions in sleep or meal schedules, avoiding social situations, and increased use of drugs and alcohol are symptoms.
Recognizing these signs early can help in seeking appropriate support and empower yourself to improve and protect your mental and emotional well being.
Normal adjustment after stress
Normal adjustment after experiencing stress involves a period of recovery where individuals gradually return to their baseline level of functioning. This process may include re-establishing routines, engaging in self-care, and seeking support from friends, family, or professionals. It’s important to allow yourself time to adjust and not rush the recovery process, especially after significant stressors.
Emotional stress of adjusting to a new environment
Adjusting to a new environment, whether it’s a new job, city, or role, can be a significant source of emotional stress. For high-performance professionals, this may involve navigating unfamiliar challenges, building new relationships, and managing expectations. Strategies to cope with this adjustment include:
- Preparation: Gathering information and resources about the new environment can reduce uncertainty and anxiety.
- Flexibility: Being open to change and adapting to new situations can ease the transition.
- Support systems: Leaning on support from colleagues, mentors, and loved ones can provide reassurance and guidance.
Stress and adjustment reaction
A stress and adjustment reaction refers to the emotional and psychological response to a significant life change or stressful event. For professionals, this might manifest as difficulty coping with new responsibilities, feeling overwhelmed, or experiencing heightened anxiety. It’s crucial to acknowledge these reactions and seek appropriate support, whether through self-care strategies, professional counseling, or peer support, to facilitate a healthy adjustment and prevent long-term mental health issues.