Stress in America: Where do you fit?

Recently the American Psychological Association (APA) released the findings of their annual nationwide Stress in America survey. The Stress in America survey has been released since 2007 as part of the APA’s  Mind/Body Health campaign.  The Stress in America survey measures attitudes and perceptions of stress among the general public and identifies leading sources of stress, common behaviors used to manage stress and the impact of stress on our lives. 

According to the survey, almost three-quarters (72 percent) of respondents say that their stress level has increased or stayed the same over the past five years and 80 percent say their stress level has increased or stayed the same in the past year. Only 20 percent said their stress level has decreased in the past year. 

Some of the most common sources of stress included money (69 percent), work (65 percent), the economy (61 percent), family responsibilities (57 percent), relationships (56 percent), family health problems (52 percent) and personal health concerns (51 percent). Given the level of stress experienced by American’s we need to continue to work towards strengthening our understanding of the connection between mental and physical health.

How does stress affect your overall health?

The National Institute of Mental Health (NIMH) identifies three different types of stress, all of which carry physical and mental health risks:

• Routine stress related to the pressures of work, family and other daily responsibilities.
• Stress brought about by a sudden negative change, such as losing a job, divorce, or illness.
• Traumatic stress, experienced in an event like a major accident, war, assault, or a natural disaster where one may be seriously hurt or in danger of being killed.

The body responds to each type of stress in similar ways. Different people may feel it in different ways. For example, some people experience mainly digestive symptoms, while others may have headaches, sleeplessness, depressed mood, anger and irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold, and vaccines, such as the flu shot, are less effective for them. 

Ways to cope with stress

Previously, I published a blog on ways to cope with stress. Although not an exhaustive list it provided some simple strategies to cope with stress. The NIMH also provides the following tips:

• Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.
• Get proper health care for existing or new health problems.
• Stay in touch with people who can provide emotional and other support. Ask for help from friends, family, and community or religious organizations to reduce stress due to work burdens or family issues, such as caring for a loved one.
• Recognize signs of your body's response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.
• Set priorities-decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload.
• Note what you have accomplished at the end of the day, not what you have been unable to do.
• Avoid dwelling on problems. If you can't do this on your own, seek help from a qualified mental health professional who can guide you.
• Exercise regularly-just 30 minutes per day of gentle walking can help boost mood and reduce stress.
• Schedule regular times for healthy and relaxing activities.
• Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises.

In addition to uses these strategies, it may also be helpful to seek professional help if you feel that you are extremely overwhelmed by life circumstances. The APA provides a free tool to locate psychologist in your area. You can also contact your local state psychological association for resources to help locate a therapist.

Copyright 2013 Erlanger A. Turner, Ph.D.

Follow me on Twitter @DrEarlTurner and on Facebook at “Get Psych’d with Dr. T”

Understanding ADHD: Overview and treatment

Attention-Deficit Hyperactivity Disorder (ADHD) is a common childhood problem associated with impairments in school functioning and difficulties with interpersonal relationships (with peers and family members). As noted in my blog post on Psychology Today, approximately 9% of children in the United States are diagnosed with ADHD each year. The video clip below provides a brief overview of ADHD and treatment.

Featured presenter:

Kimberly Levering, Ph.D.

Licensed Psychologist

Children's Hosptial & Medical Center

Children's Behavioral Health

Omaha, Nebraska

Dr. Levering’s Bio:

http://childrensomaha.org/KimberlyLevering

School violence: Tips on helping your child manage their emotions

Earlier today we witnessed another tragic school situation in Connecticut. According to the New York Times, 26 people (18 were children) were killed in a shooting this morning at an elementary school in Newton, CT. It was reported that the gunman shot his mother (who is a teacher at the school) and then 18 students in the class. In the wake of many recent school incidents of violence, a huge burden is placed on parents to help their child cope with the traumatizing event. 

Below are a few tips from the American Psychological Association (APA) on managing distress in children:

• Take "news breaks". Your children may want to keep informed by gathering information about the event from the internet, television, or newspapers. It is important to limit the amount of time spent watching the news because constant exposure may actually heighten their anxiety and fears. Also, scheduling some breaks for yourself is important; allow yourself time to engage in activities you enjoy.

• Talk with your child. Talking to your children about their worries and concerns is the first step to help them feel safe and begin to cope with the events occurring around them. What you talk about and how you say it does depend on their age, but all children need to be able to know you are there listening to them.
• Start the conversation; let them know you are interested in them and how they are coping with the information they are getting.
• Listen to their thoughts and point of view; don't interrupt--allow them to express their ideas and understanding before you respond.
• Express your own opinions and ideas without putting down theirs; acknowledge that it is okay to disagree.
• Remind them you are there for them to provide safety, comfort and support. Give them a hug.

• Keep home a safe place. Children, regardless of age, often find home to be a safe haven when the world around them becomes overwhelming. During times of crisis, it is important to remember that your children may come home seeking the safe feeling they have being there. Help make it a place where your children find the solitude or comfort they need. Plan a night where everyone participates in a favorite family activity.

• Watch for signs of stress, fear or anxiety. After a traumatic event, it is typical for children (and adults) to experience a wide range of emotions, including fearfulness, shock, anger, grief and anxiety. Your children's behaviors may change because of their response to the event. They may experience trouble sleeping, difficulty with concentrating on school work, or changes in appetite. This is normal for everyone and should begin to disappear in a few months. Encourage your children to put their feelings into words by talking about them or journaling. Some children may find it helpful to express their feelings through art.

• Take care of yourself. Take care of yourself so you can take care of your children. Be a model for your children on how to manage traumatic events. Keep regular schedules for activities such as family meals and exercise to help restore a sense of security and normalcy.

If you find that your child is experiencing significant trauma and emotional difficulties you should consult with the school counselor or seek professional help in your area. It is possible that you may find a resource of providers by searching the website of the psychological association in your state. You can also browse for a psychologist in your area through APA.

Copyright 2012 Erlanger A. Turner, Ph.D.

Follow me on Twitter @DrEarlTurner and on Facebook at “Get Psych’d with Dr. T”

References:

American Psychological Association (2011). Helping your child manage distress in the aftermath of a shooting. Obtained December 14, 2012 from http://www.apa.org/helpcenter/aftermath.aspx

Photo: courtesy of Shannon Hick/The Newton Bee