Coping with Stress

Coping with Stress

Jun 15, 2021 | College Counseling, Contributor Articles, Modern Counseling News

By: Gabriel Vitug
High School Student & Guest Author

When we encounter a threatening situation, our bodies go into fight, flight or freeze mode. This reaction was extremely beneficial in pre-modern society. However, instead of being at risk of being eaten by a saber-toothed tiger, modern humans face stress in their jobs, relationships, or finances. Since stressors are all around us, some might find themselves in this hyper-alert mode constantly which can cause chronic tension. Some people may also be more prone to stress due to their genetics, upbringing, or environment.

The biology behind stress.

When we face a threat, the hypothalamus (a tiny region in your brain’s base) sets off an alarm that causes a domino effect. In response, adrenal glands located atop of the kidneys release adrenaline and cortisol into the body. Adrenaline increases your heart rate, causes a rise in blood pressure, and boosts energy supplies. Cortisol on the other hand suppresses bodily functions that would be non-essential in a fight or flight situation. Non-essential functions include the digestive system, reproductive system, and the growth process. This intricate alarm system also communicates with the brain’s regions that control mood, motivation, and fear.

The negative effects of chronic stress.

Chronic stress is the constant, prolonged exposure to stress. This can be very damaging to your health. According to the Mayo Clinic, the long term health problems include:

  • Anxiety
  • Depression
  • Digestive problems
  • Headaches
  • Heart disease
  • Sleep problems
  • Weight gain
  • Memory and concentration impairment

What are the different ways to relieve stress?

Stress is a normal part of life and there’s no way around it. You may have no control over your situation. Still, there are plenty of ways to ease stress in a healthy way. The Mayo Clinic recommends the following stress management strategies:

  • Eating a healthy diet and getting regular exercise and plenty of sleep
  • Practicing relaxation techniques such as trying yoga, practicing deep breathing, getting a massage or learning to meditate
  • Exercise, such as walking, strength training, or swimming
  • Taking time for hobbies, such as reading a book or listening to music
  • Fostering healthy friendships
  • Having a sense of humor
  • Volunteering in your community
  • Seeking professional counseling when needed

Practicing these stress management techniques works because they are able to keep you preoccupied. Personally, an effective stress reliever for me is connecting with friends. Meeting up with friends either physically or over the internet is a great way for me to de-stress and take my mind off things.

Being able to manage stress in a healthy way could offer you “peace of mind and perhaps a longer, healthier life.”

Works Cited

Mayo Clinic. “Chronic stress puts your health at risk.” Mayo Clinic, 19 March 2019,
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed 3 June 2021
Harvard Health. “Exercising to Relax.” Harvard Health Publishing, 7 July 2020,
https://www.health.harvard.edu/staying-healthy/exercising-to-relax. Accessed 3 June 2021
Harvard Health. “5 of the best exercises you can ever do” Harvard Health Publishing, 7 July
2020, https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do. Accessed 4 June 2021

How to Recognize Our Emotions

How to Recognize Our Emotions

Jun 8, 2021 | Anxiety Management, College Counseling, Contributor Articles

By: Gabriel Vitug
Guest Writer

When it comes to coping with anxiety, an effective first step is to recognize our emotions. However, identifying emotions and what causes them can be daunting at first. Below is a step by step guide that will help you through the process.

Step 1: Take your emotional temperature.

To take your emotional temperature, try to evaluate what you feel, mentally, emotionally, and physically whenever you experience anxiety or are overwhelmed by stress. Ask yourself, how do I feel? Whatever that may be, it is important to be specific. Try to avoid vague statements such as “fine” or “okay.” To help you identify and name different emotions, here’s a feelings wheel. Next, identify which emotions are the strongest and try to pinpoint when you started feeling this way. Take your time, the key is to be thorough.

Don’t forget to acknowledge the positive emotions. Identifying the feelings that enrich our lives is also very important. Documenting your responses can be beneficial to the process as well. This way, you can easily come back and pick up where you left off.

Step 2: Identify what causes your emotions.

Once you have taken your emotional temperature, identify what triggers certain emotions. Just like the previous step, being specific and thorough is crucial. To do this, think about a moment where you felt anxious. Try to pick apart that moment. Are you talking to someone new? Or are you overwhelmed by multiple looming deadlines at school or work? Also, try to consider emotional reactions to situations you have no control over such as world events or dreams.

Step 3: Self-compassion.

Feeling guilty for feeling anxious is a common mistake we make. Try being kinder to yourself; talk to yourself like you would a friend. Another mistake people make is ignoring their emotions. In an article for Psychology Today, Dr. Joan Cusack Handler says that “feelings function like a pressure cooker: Pressure increases without release. Then, once released, the intensity is reduced. The corollary is the fact that feelings that are denied or dismissed do NOT diminish in size or disappear, but are intensified.”

I can definitely attest to Dr. Handler’s previous statement. Before learning about coping strategies and anxiety in general, whenever I felt strong emotions, I’d always try to bottle them up and wait for them to go away. Spoiler alert: these emotions never went away. It wasn’t until I started being more proactive that I started to feel better. To learn some effective strategies, check out our article on coping with stress.

Unless our emotions are negatively impacting others around us, we should remind ourselves that what we feel is valid. But If dealing with emotions ever becomes too much to handle on your own, reach out to a mental health professional.

Works Cited

Turrell et al. The Mindfulness & Acceptance Workbook for Teen Anxiety. New Harbinger
Publications.
Handler, Joan Cusack. “Identifying Your Feelings.” Psychology Today, 19 January 2018,
https://www.psychologytoday.com/us/blog/art-and-science/201801/identifying-your-feelings. Accessed 1 June 2021.

Mindfulness in the Age of Distraction

Mindfulness in the Age of Distraction

Apr 1, 2016 | Anxiety Management, Coaching and life changes, College Counseling, Counseling, In the News, Mindfulness, Research, Stress Reduction

Many books and articles have been written on mindfulness but it’s difficult to remain mindful in the age of technology with the constant interruption of notification sound effects, vibrations, and ringtones. Our minds are wired for these distractions; they love, love, love the hit. It’s a bit like fireworks going off in our brain; when our cell phones sound, our brains light up with dopamine, the happiness chemical. But just like the sound of slot machines can have a habit-forming quality so can the hits we get from our cell phone sounds, to the detriment of our ability to enjoy the present moment and the people in our company. Time Magazine’s recent article, You Asked: Am I Addicted to My Phone, looks at the potential impact of smartphones on our health and relationships.

So what would it be like to be really present today with a family member or friend whom you really love? To fully give your attention to that person without checking your phone (not even once)? The long-term benefits of spending some time each day fully tuning in to the present moment without phone distractions may just surprise you.

Pin It on Pinterest