I think there are few things more detrimental to life, health, and success than unmanaged stress. That isn’t to say life can be totally stress-free. Stress can actually be a powerful motivator and tool to be productive, motivated, and diligent.
Chronic stress, however, is bad for us. It’s bad for our physical, mental, and emotional health, bad for our performance and productivity, and even worse for our immune systems. In fact, according to a 2008 medical journal, chronic stress almost inevitably leads to illness.
Our susceptibility to stress depends on factors such as environment, coping mechanisms, personality, social supports, and even genetics.
In this time of pandemic and a hyper-awareness of our own health and the health of others, it is more important now than ever to prioritize healthy stress management.
The Life Change Index Scale
In 1967, psychologists Holmes and Rahe developed the SRRS (Social Readjustment Rating Scale). It is also known as the Holmes-Rahe Stress Inventory Index.In essence, the scale defines specific life-changing events and gives them a score. The death of a spouse, for example, offers a maximum score of 100. Minor law violations, such as jaywalking, offer a score of just 11. The index includes everything from holidays to changes in lifestyle, career changes, and family deaths.
Why do I bring this up?
When you fill out the index, you total up your score and interpret its impact on your susceptibility to illness by the following:
Over 300 Points — 80 percent likelihood of illness in the near future
150-299 —- 50 percent likelihood of illness in the near future
Less than 150— 30 percent likelihood of illness in the near future.
Just How Stressed Are We?
Let’s tally up a few things. Looking at the SRRS (full list linked above), there are some things all of us can likely check off given the state of the world with COVID-19.
Here are just a few things that likely apply:
Change in number of family get-togethers (15 pts)
Change in social activities (19 pts)
Change in church activities (19 pts)
Change in work hours or conditions (20 pts)
Revisions of personal habits (24 pts)
Change in living conditions (25 pts)
Spouse begins or stops work (26 pts)
Begin or end school (26 pts)
Change in financial state (38 pts)
Business readjustment (39 pts)
Change in health of family member (44pts)
Just these few factors add up to 295 — near the threshold for an 80 percent likelihood of becoming ill.
What if you also lost a job, or are arguing with your spouse more? What if someone close to you has died? What if you yourself are already sick? The idea of coping with a global pandemic isn’t even on the scale!
My point it this: most of us, right now, are at the threshold of maximum stress — and thus, our health is most at risk.
That’s why effective stress management is so critical.
4 Proven Ways to Reduce Stress
Regardless of where you might land on the SRRS, healthy coping mechanisms and stress management habits can go a long way to managing chronic stress and, as a result, preventing health issues.
Here are a few of the best strategies I know.
1) Get Regular Exercise
Exercise increases your body’s ability to fight stress. It reduces the production of stress hormones like cortisol and adrenaline while increasing endorphin production. Endorphins are the body’s natural painkillers. Among making us “feel good,” they also contribute to higher sleep quality — another great stress reliever.
Aim to get out and exercise for at least 30 minutes every day. Not only will you benefit in these ways, but just the act of accomplishing an exercise in the middle of hectic times will make you feel more in-control and accomplished.
2) Maintain Social Connections
During this time of social distancing, it’s harder to feel connected. It simply is. We can’t see friends and loved ones in person, we can’t hug, we can’t shake hands. So many of us are starved for meaningful interaction.
While no replacement for face-to-face interactions, technology affords us ways to stay in touch. Whether you use Zoom, Skype, Marco Polo, or old-fashioned calling and texting, take advantage of the opportunity. In the same way, make sure to communicate with the people youare with. It’s easy to shut down emotions and communication when you’re “stuck” with the same people for three months.
Still, the people you live with are invaluable sources of stress reduction...if you allow them to be.
3) Take Care of Your Body
Just take care of yourself. It sounds so simple, but we take it for granted. Get enough sleep. Eat fresh, whole foods. Listen to your body and what it needs. If you need a break, take a break. We have an unspoken expectation to keep on, business as usual, without allowing room to adapt and cope with what’s happening in the world and in our individual lives. Give yourself grace to rest, recharge, and avoid undue stressors.
4) Step Back from It All
Sometimes the world is just overwhelming. We want to be informed and engaged, but honestly — there can be too much of a good thing. Limit your intake of news and media surrounding COVID-19. The things you can truly impact are few, and there is little reason to dedicate your mind to things beyond your control — particularly when it comes to fear. Step back. Pick up a hobby or a favorite TV show. In a way, it’s escapism. But for our health, sometimes we need to get away.
Where do you rank on the Holmes-Rahe Stress Index? Share your results and how you are coping in the comments.