Reducing the Impact of Stressful Times

 

American's stress levels have increased significantly since 2017, as shown in the Gallup poll graph above. The American Psychological Association's "Stress in America" survey showed a jump in stress levels during the COVID-19 pandemic in 2020 that never completely resolved, followed by another jump in 2024 that people mainly attributed to the U.S. political environment. The latest APA survey, conducted in October 2024, showed that 77% of U.S. adults were feeling significant levels of stress in their lives, similar to the number at the height of the pandemic in 2020 -- and that was before the election results were known. The fall 2025 APA report is likely to be very interesting. In my sector of the economy, higher education, people are finding their lives substantially more stressful in 2025 than they were in 2024, for all kinds of reasons.

Given the well-known negative effects of stress on concentration, anxiety, depression, and physical health, how can we keep functioning in such an environment? The best solution would of course be to remove the stressors, but that isn't always possible. Here is a grab-bag of other tactics that might help.

Control What You Can. A sense of control over events can significantly reduce stress. You may not be able to control some of the larger forces affecting your life (indeed, that's probably where stress is coming from), but there are usually small things you can control in your life. Focus on those. For example, cleaning your house may be very therapeutic -- it's a way of exercising control, and also leaves you with a more orderly environment at the end of the day. 

Move From Chaos to Confusion. The following diagram (from Gustavo Razzetti's Fearless Culture blog) suggests that lack of understanding is a significant source of fear. If we can move things out of the "chaos zone" on the right, and into the "confusion zone" in the middle circle, then we can start to learn more about them, experiment with solutions, and adapt the way we do things to adjust to changes. This is how a "new normal" comes about. It may not get us all the way to the "clarity" we would like, but it helps us to respond more adaptively to stressors. To move from chaos to confusion requires time, study, and attention. Or, as the diagram suggests, in some cases deciding what to ignore.

Connect with Others. Stressors are easier to handle in good company. Connecting with other people provides resources in the form of social support, and it allows us to make plans and to share information. Interpersonal connections also help us to avoid the negative effects of loneliness, and can lead to better decision-making through the "wisdom of the crowd." When we're stressed it can be easy to withdraw and avoid interacting with others, but it's important to reconnect even if that takes some effort.

Tend and Befriend. Dr. Shelley Taylor at UCLA has identified a type of stress reaction called "tend and befriend" that is different from the "fight or flight" stress reaction we are accustomed to thinking about. When the body is stressed, it releases hormones that activate the muscles, breathing, and heart for conflict, which is what we generally think of as a stress response. But at the same time, it releases more oxytocin and endorphins -- hormones for bonding and pain control. Those sensations can lead us to look for ways to support other people and help those in need, behaviors that in turn help us. In the words of the "St. Francis prayer," it is in giving of ourselves that we receive -- by doing good in the world we are also helping ourselves and reducing our own stress reactions.

Sleep and Exercise. Good physical health makes stress easier to manage, both because exercise itself can relieve feelings of stress, and because a healthier body more quickly returns to its original state after stress is experienced. Similarly, getting enough sleep helps us to focus, remain calm, and think more clearly. Do what you can to get enough rest: eat healthy foods, don't have too much caffeine, avoid alcohol (it makes you sleepy but causes more interrupted sleep), keep away from screens when it's time to fall asleep, and keep to a steady nighttime routine. Exercise helps with sleep quality too.

Seek Help If You Need It. Talking to a professional helper, like a counselor or religious leader, can also help you to cope with stress. Even talking with a sympathetic friend can have major benefits. Other people can provide a fresh perspective on problems, and just talking without reaching any conclusions can help. Expressive writing is another way to get some of these benefits. 

Don't think about mental health as an indulgence -- this is something that can directly benefit your physical health, improve your focus, and help you to more successfully cope with real-world challenges. I also still think that we all need to do our part to lower the temperature overall in public life, to reduce conflict and build consensus.