Last week, many of us were on pins and needles pending the results of the 2024 election of the president of the United States. According to a survey from the American Psychological Association, 7 out of 10 adults reported that this election cycle was a source of stress. These numbers were higher than in previous elections, highlighting how it impacts individuals and their families. Now that the election is over, it continues to affect many individuals.
What the Research Says About Stress
Stress can have a significant impact on your relationships, whether romantic or social, your family dynamics, or parent-child interactions. For adults, stress can lead to communication difficulties, reduce emotional availability, and escalate conflict. Stress may also lead individuals to withdraw or become irritable, which can reduce trust and intimacy in romantic relationships. For example, research has shown that high levels of stress are linked to lower relationship satisfaction because individuals divert attention away from nurturing the relationship (Karney & Bradbury, 1995).
For families, stress can create a tense atmosphere where members may struggle to provide emotional support to each other. As a parent, your stress can affect your entire household, creating feelings of anxiety, resentment, or helplessness. Additionally, stress can impact parenting behaviors, with stressed parents often exhibiting more frustration or less patience with their children. This can affect children’s emotional development and create a negative cycle of stress within the family (McLeod, 2017). Parent-child relationships, in particular, can be strained when parents are overwhelmed by external stressors. Stressed parents may find it harder to engage in positive, responsive parenting, leading to less consistent discipline and increased harsh parenting.
While stress is common, when it is not addressed, it can lead to long-term consequences including difficulties with concentration, decision-making, and problem-solving. Research has shown that prolonged exposure to stress can result in structural changes in the brain, including shrinkage of the hippocampus and disruptions in neural connectivity (McEwen, 2006). These changes are often associated with memory impairment, difficulty with executive functions (e.g., planning, multitasking), and reduced ability to regulate emotions.
6 Strategies to Manage Your Stress
Given the impacts of stress post-election, it is important that you identify ways to manage and reduce stress in your life. There are many ways to cope with stress. What is important is that you identify what works for you. What you may need could be different from what someone else finds helpful.
Here are a few strategies to help you, according to the American Psychological Association:
1. Connect With Your Community
Strong relationships are key to managing stress. Reach out to friends, family, or colleagues who offer different kinds of support. Some people are great listeners and can provide emotional comfort, while others may offer practical help, like bringing over a meal or helping with childcare. Both giving and receiving support can boost your mood and increase resilience. However, be mindful of your social balance—relationships should be reciprocal. If someone constantly requires support but never offers it in return, it may add to your stress.
2. Prioritize Good Nutrition
When stressed, the body releases hormones like cortisol and adrenaline, which can affect your digestion and appetite. While acute stress can suppress hunger, chronic stress can trigger cravings for sugary and fatty foods, which, over time, may lead to unhealthy weight gain and increase the risk of metabolic issues. Instead of reaching for comfort food, aim for a balanced diet rich in a variety of colorful fruits and vegetables. You don’t have to eliminate treats—just focus on nourishing your body to maintain energy and better handle stress. Avoid using alcohol or other substances to numb stress, as they only provide temporary relief and can lead to further health complications.
3. Relax Your Body
Stress often leads to muscle tension, which can contribute to headaches, back pain, and overall fatigue. To combat this, engage in activities like stretching, massage, or warm baths to release muscle tension. Progressive muscle relaxation (PMR) is a proven technique to reduce stress and anxiety. To practice PMR, find a comfortable position, breathe deeply, and systematically tense and relax each muscle group, starting from your feet and working your way up to your head. Alternatively, try passive muscle relaxation, where you focus on imagining each muscle group relaxing without the tensing step. This simple technique can help reduce physical and mental stress.
4. Protect Your Sleep
Stress can disrupt your sleep, and poor sleep can worsen stress, creating a vicious cycle. Establishing a calming nighttime routine can help break this pattern. Aim for consistent sleep times, and allow time to wind down before bed. Avoid caffeine and alcohol in the late afternoon and evening, as they can interfere with sleep quality. Limit screen time before bed to prevent blue light from interfering with your natural sleep hormone, melatonin. Finally, regular physical activity during the day can help improve your sleep quality, especially in middle-aged and older adults.
5. Make Time for Pleasurable Activities
When life gets stressful, it’s easy to abandon activities you enjoy, but doing so can make stress worse. Even if you’re short on time, try to incorporate small moments of joy into your day. Whether it’s reading a good book, listening to your favorite music, or watching a funny TV show, leisure activities are vital for reducing stress. Laughter and humor, in particular, have been shown to improve both mental and physical health, so make space for fun in your routine.
6. Seek Professional Help When Needed
If you find yourself feeling overwhelmed, and self-care techniques aren’t helping, it may be time to seek professional support. A psychologist or other mental health professional can help you identify the root causes of your stress and develop a plan to address them. They can guide you in making practical changes to your environment, your responses, and your approach to stressful situations. Don’t hesitate to reach out for help—stress management is a skill that can be learned and improved with support.
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