April is National Stress Awareness Month and, as the seasons change, we often realize how change is an inevitable part of life. Change can be stressful and coping with that stress is necessary for our physical, mental, and emotional health.
Stress is our body’s response to new or challenging situations. Stress can be positive or negative and our body usually can handle it in small doses. However, when stress becomes chronic or long-term, it can affect multiple systems in our body leading to other conditions like heart disease and depression. Therefore, it is important that we do what we can to cope and deal positively with stress. When dealing with stress, it is important to take care of our physical health. Getting quality sleep, exercise, eating a balanced diet, and avoiding smoking and substance abuse are important for helping us cope with stress and change. We also should pay attention to our mental and emotional health when we are stressed. Find time to relax and do activities you enjoy or that help you to focus on the positive aspects of your life. Be social and find ways to connect with family, friends, your community or faith groups, or a furry friend who you can lean on for support.
When we process change, it is important to:
- Accept the change and focus on what we can control. In Brian Kight’s “E+R=O Mindset”, the Event plus our Reaction equals the Outcome. Eventually we must accept the event or change, but we can control our reaction to it and influence the overall outcome.
- Journaling or at least writing our feelings and thoughts down can help us release it. Getting the thoughts and feelings out can help us process the change and direct our reactions to it.
- Continue self-care and routines. Often when stressed and overwhelmed, it can be easy to neglect our self-care and routines. However, these can provide us with the opportunity to experience small “wins” and feel in control when dealing with changes in our life.
- Focus on the good. This may take unplugging from the news or social media from time to time. Find ways to focus more on the positive aspects of life by practicing gratitude, enjoying your favorite activities, or by considering the challenges you are facing as opportunities for growth.
- Make plans even if you’re not a planner. You don’t have to stick to your plans perfectly, but planning can help create those small “wins” and give you another opportunity to experience control.
- Remind yourself that you are strong. Since change is inevitable, we have faced it before. Remind yourself that you have gotten through other challenges in the past and that you are capable and strong.
Change can feel overwhelming, but we can reduce the stress and even find the beauty of something new. Remember, April’s showers bring May’s flowers. If you are struggling or experiencing chronic stress, anxiety, or depression, reach out to a mental health professional for additional help and support.
Written by: Aaron Fowler, Extension Educator, Family and Consumer Sciences, Ohio State University, Greene County, fowler.440@osu.edu.
Reviewed by: Jessica Lowe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, lowe.495@osu.edu.
