Everyday occurrences can be substantial triggers for stress. Concerns about meeting deadlines at work, caring for your children and the other emotional demands of family or the financial pressure of managing finances and debt can contribute to overwhelming levels of stress.

There’s also the stress that comes from life events out of our control. Coping with a serious diagnosis within the family, a sudden job loss or facing legal struggles like a lawsuit can trigger anxiety and cause individuals to struggle with an overwhelming amount of stress that can have a noticeable effect, both physically and emotionally.

Symptoms of Stress

• Headaches
• Muscle tension
• Fatigue
• Digestive issues
• Anxiety
• Irritability
• Mood swings
• Racing thoughts
• Difficulty concentrating
• Memory problems
• Changes in appetite
• Sleep disturbances
• Social withdrawal
• Increased substance use

These symptoms can be accompanied by cumulative wear and tear that can worsen your health. Stress hormones like adrenaline and cortisol elevate the heart rate, breathing rate and blood pressure continuously above normal levels, forcing the heart to work too hard for too long and increasing your risk of cardiovascular issues later in life.

Why You Should Talk to Your Primary Care Provider About Your Stress

There’s no physical or mental issue too small to talk about with your healthcare provider. This is especially important with conditions like anxiety and stress, where a psychological challenge can have long-lasting physical effects.

While some patients can feel self-conscious mentioning their stress to their doctor, the primary care physicians at St. Hope Healthcare have the expertise and resources available to help you manage your stress, protect your health and make life a little easier to live.

Our primary care providers will conduct a holistic assessment of your physical, mental and emotional well-being to identify if there are underlying health issues contributing to your stress, or vice versa if your stress is creating health issues.

Based on your doctor’s evaluation, they’ll develop a treatment plan tailored to your case and circumstances, ensuring you receive care that will effectively and efficiently handle your stress. Our providers can also give Houston patients a referral to a mental health specialist who can provide targeted care and support or prescribe medication to alleviate symptoms of chronic stress like anxiety or depression.

Techniques for Stress Management

While referrals are a critical component of treatment that allows patients to receive more in-depth and customized mental health care, there are some DIY strategies people can use to manage their stress in between appointments.

Deep breathing is a common way patients can calm themselves and reduce stress. Whether through meditation or in everyday moments, be sure to take slow, deep breaths, inhaling through your nose and exhaling through your mouth.

Progressive muscle relaxation is another useful method for stress relief. Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This technique can help release physical tension and promote relaxation. Some people use stress balls to assist them in relaxing the muscles in their hands.

Patients can also implement certain lifestyle changes that lower their stress and promote a healthier mindset, including:

• Physical Activity: Regular exercise releases endorphins, which are natural stress relievers. Activities like walking, yoga and swimming can improve your mood and overall well-being.
• Self-Care: Getting adequate sleep, maintaining a balanced diet and limiting caffeine and alcohol consumption can help you live healthier and subsequently lower your stress.
• Emotional Support: Friends, family and support groups can provide emotional support during challenging times, while a trained therapist can provide more specialized and experienced guidance if needed.