Now that the holidays are over and life goes back to normal, day-to-day stress can become a challenge. Does this sounds familiar? You're running late dropping off the kids or getting to a meeting. Leaving home late caused you to hit every red light on the drive into work. You realize you didn't have breakfast and you forgot your healthy lunch. During your meeting hunger pains hit and you notice someone has provided donuts….By 1/30 your New Year's resolution is broken. Surely, you’ve experienced a morning like this and didn’t handle it well. That’s because when you are experiencing stress the demands on your mind and body have exceeded the resources you have to cope with them, but days like this are not unavoidable so it’s important to learn how to deal with them so you can keep yourself healthy, well, and whole. A common concern from the medical community is the impact stress can have on the body's ability to maintain your health or a healthy weight. Your body’s response to stress—the hormones it releases not only causes inflammatory responses but can also impact fat storage. Stress can cause shifts in your microbiome. And, it can trigger stress eating—turning to comforting, unhealthy foods used to cope which compounds the issue.

Types of Stress

Your body handles stressors differently. From chemical pathways to behavioral changes, a lot can happen in response to stress. Let’s explore your body’s response to stressors to better understand how you can stay healthy while overcoming life’s obstacles.

Short-Term Stress

Short-term stress happens when your body reacts to a risk, whether it is real or perceived. Let’s say you’re home alone and you hear an unfamiliar sound. Your brain may process this as a risk. You might assume it’s an intruder, even if the sound is not. Before you determine the sound was just the washing machine, your body goes into “fight or flight” mode and your adrenal glands secrete the hormones epinephrine and norepinephrine. These hormones make your body prepared for survival mode, should the need arise. Increased hormone levels elevate your heart rate, blood pressure, and they increase the rate at which fat and carbohydrates in your system are broken down. Basically, these hormones are changing your metabolism to fuel this heightened state to be ready to fight or run away. Once the threat is eliminated, your body can return to its normal state.

Long-Term Stress

Long-term stress is an ongoing battle against your stressors. It can be repetitive, continuous situations or conditions that feel insurmountable. For example, a lot of people struggle with crippling debt or maybe going to a job they hate. These types of looming stressors can last for months and even years. Since the exposure to the “risk”—again perceived or real—is prolonged during long-term stress, your body can be strained physically and psychologically. Instead of short-lived spikes in the flight-or-fight hormones, the adrenal glands secrete cortisol, the primary stress hormone. Cortisol’s presence doesn’t wreak havoc on the body, but the strain comes from elevated levels for a prolonged period of time. The body becomes accustomed to these levels, establishing a new baseline tolerance. Consequently, if high stress levels are maintained, the secretions will continue to increase. High levels of cortisol stimulate your appetite. On top of that, it can influence a rise in insulin levels. Insulin is responsible for regulating blood sugar. As the insulin level raises, blood sugar levels drop. This can create cravings for especially calorie-dense foods to regain a reasonable blood sugar level.

Tips for Managing Versus just Coping with Stress

While they may sound similar, managing and coping with stress are two very distinct behaviors. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress. Creating a stress-management plan doesn’t have to be difficult —it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life. Create a support system and reach out for support when needed. Having the information readily available is helpful. Block out alone time. This is my favorite remedy. Time spent alone—free from distractions and visitors is beneficial. I encouraged to you to physically block out times on your calendar. This way colleagues or family can’t schedule over your time to recharge. Even five minutes alone can help. Prioritize your tasks. Many people put their needs last. There will always be a to-do list. Prioritize yourself!!!! Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and spa treatments. It means actually taking care of yourself by eating balanced meals, sleeping well, meditating, and having a hobby you enjoy to name a few.  Your body needs balance. Taking care of your body shouldn’t be a luxury, it should be a priority. Be active! Exercise will help. Do something you enjoy - walking, hiking or hit the gym. Research has shown that regular exercise can lower cortisol levels and boost endorphins!! Let's make this next decade a health focused journey. What are you doing to manage your stress and stay healthy in 2020? Dr. Darlene  Thomas EdD., MA, MCHC ???? To your health in 2020 Sources: Leading under Pressure - Coping Strategies of Executive Leaders, A Mixed Method Study, Doctorate Dissertation, Dr. Darlene Thomas The Stress of Life, Hans Selye The United States of Stress 2019, Maureen Connolly and Margot Slade Stress and Well-being: Assessments and interventions for Occupational Mental Health, L.R. Murphy The Oxford handbook of Stress, Health, and Coping, S. Folkman and PE Nathan