Seven Factors that Make Us More Vulnerable to Stress
Stress is something that we all deal with. It’s the body’s response to any change that requires adjustment or response. Sometimes stress can be good, for example, when we start a new job, stress may motivate us to do a good job and help us focus our energy. Good stress is typically short-lived and perceived as within our coping abilities. Bad stress, or distress, on the other hand, tends to feel unpleasant and can lead to mental health problems such as extreme anxiety, depression or pain. It often leaves us feeling overwhelmed and unable to cope.
There are a number of factors that can make us more vulnerable to stress and increase our risk of experiencing distress. For example, have you ever been so tired that even the littlest thing sets you off? That is because sleep is so important in regulating our mood. Not getting enough of it makes us more prone to negative emotions such as irritability, sadness, and worry. Below is a list of seven factors that increase our susceptibility to distress and suggestions for how to start making small changes.
1) Not getting enough sleep.
As stated above, sleep plays a large role in mood regulation. If you are consistently tired, you are going to have a harder time managing both positive and negative emotions. Stressful events are going to feel bigger and more overwhelming. You should aim to get anywhere from 7-9 hours per night.
2) Diet
It’s well researched that what we eat impacts our emotions, thoughts and behaviors. The saying “you are what you eat” may seem cheesy (pun intended), but it’s accurate. Eating 500 calories of potato chips will make you feel much different than eating 500 calories of grilled chicken and vegetables. Aim to eat at least 4-5 servings of fruits/vegetables each day and limit processed foods.
3) Mood altering substances
Not much explanation is needed here. Alcohol and drugs are literally referred to as “mood altering substances.” Meaning, consumption of alcohol and drugs change and impact your mood. Although alcohol and some drugs may make you feel good in the moment, the crash or hangover afterwards can lead to increases in anxiety, stress, depression, and other negative emotions.
It’s also important to note that caffeine and sugar are also mood-altering substances. For people who already have anxiety, too much caffeine or sugar can make anxiety worse. This doesn’t mean that you need to avoid these substances all together, it just means pay attention to how much of it you are consuming.
4) Lack of exercise
The amount of exercise needed to impact your mood varies from person to person; however, it’s well researched that exercise produces endorphins, which are the “feel-good” chemicals in the brain. When we are stressed, engaging in exercise can reduce stress by actually changing our brain chemistry. So whether it’s running, biking, walking, swimming, dancing, or cleaning, try to engage in some form of exercise most days of the week.
5) The inability to say no to others
If you don’t know how to say no, chances are you will find yourself burnt out and resentful towards others. You will end up agreeing to do things you don’t want to do or filling your plate so full that you don’t have time for self-care. If saying no is hard for you, start practicing on small requests. For example, if your friend asks you to come over but you’d rather stay home and watch a movie, try saying “I’m sorry I can’t come over tonight- how about tomorrow?”
6) Lack of support
Having a support system is so important to managing stress. Talking to people about how you are feeling can be relieving and cathartic. It allows someone else to hold your feelings so that what you are going through doesn’t feel so heavy. It’s also important to have people around who love you and support your goals. If you don’t feel like you have a strong support system, try finding at least one person who you can talk to and who supports you. That person can be a friend, parent, teacher, counselor or therapist.
7) Not setting aside time for yourself
It’s common to become overwhelmed with responsibilities and forgot what it means to take care of yourself. If you are a teen, it’s easy to get caught up in the busyness of school, sports, extracurricular activities, homework, and maintaining a social life. If you are an adult, it’s easy to get caught up in the busyness of work while also having other adult responsibilities such as trying to date, owning a home, going to grad school, or taking care of children. Try to set aside at least one hour per day to do something that is just for you that is relaxing or soothing. Examples might include reading, running, meditating, watching TV, drawing, knitting or taking a bath.