How many times have you thought, “I’m stretched as far as I can go!” Stress can have negative effects on all of us. It causes the release of chemicals in the bloodstream that affect our physical and mental health. Stress can lead to heart disease, a weakened immune system, problems with digestion, headaches, sleep problems, memory issues, and depression. It can also increase anxiety levels and make living with a disability more difficult.
Stress is not just in your head. Your body can feel it too. You may notice tight muscles, a racing heart, a sore stomach, or trouble sleeping. You may also feel more tired than usual, more irritable, or less able to focus. When stress keeps building, even small tasks can feel too big. That is why it is so important to notice stress early and do something about it.
There are many life changes that can add to your stress levels: the death of a loved one, loss of a job, health changes, and allergies, just to name a few. Excessive stress can cause behavioral changes too. For example, excessive stress can lead to overeating for self-comfort. It can cause you to respond to normal problems with aggression and outbursts of anger in ways you would not normally do if you weren’t so stressed.
Stress can also affect the way you think. You may forget things more often or have a harder time making choices. A person who is usually calm may snap at others. Someone who usually keeps a steady routine may stop doing basic things like paying bills, taking medicine on time, or keeping up with chores. These changes can happen little by little, so it helps to check in with yourself often.
Even good stress can have a negative impact; things like getting married, reconciling with your partner, or getting a new job. Your body doesn’t recognize the difference between good stress or bad. Stress can lead to drug misuse or cause you to ignore self-care.
This is one reason why it helps to slow down and pay attention to your own limits. A happy change can still take energy. New routines, new people, and new demands can wear you out. Even when life is going well, your body may still need rest, quiet time, and care. If you keep pushing without stopping, stress can build up before you even realize it.
Monitor your stress levels and work at controlling stress whenever possible. Try taking steps to reduce exposure to the things that make you worry. These steps may help reduce your stress levels:
- Get regular physical activity on every day that you can. Find a way to move! A short walk, chair exercises, stretching, or dancing in your kitchen can all help.
- Practice relaxation techniques like deep breathing, meditation, yoga, tai chi or massage. Even a few slow breaths can help your body calm down.
- Participate in activities that make you laugh. Make an effort to have fun when you can! Watch something funny, talk with a friend who lifts your mood, or spend time with people who are easy to be around.
- Spend time with family and friends that you enjoy, and give yourself permission to avoid toxic situations when necessary. Protecting your peace is not selfish.
- Make time for hobbies. Take part in crafts, read a book, listen to relaxing music or go for a walk. Hobbies give your mind a break from stress.
- Journaling about events in your life and how they make you feel can help you identify the things that cause you stress. You do not have to write a lot. Even a few lines can show patterns over time.
- Make sure you get enough sleep. Sleep helps your body and brain recover.
- Eat a healthy, balanced diet. Try to include meals and snacks that give you steady energy.
- Avoid alcohol use and stop smoking. These may seem like ways to cope in the moment, but they can make stress harder to manage later.
It can also help to break big problems into smaller steps. If a task feels too large, ask yourself what one small thing you can do today. Maybe it is making one phone call, setting one reminder, or cleaning one corner of a room. Small steps still count. They can help you feel more in control.
Another helpful step is to notice what is in your control and what is not. You may not be able to change every hard situation, but you can often choose how you respond. You can rest. You can ask for help. You can say no. You can take a break before reacting. These choices do not remove stress completely, but they can lower its power over you.
Focus on finding better ways to manage your stress levels. Try to be more active to help work off some of the excess energy that comes with worrying. Managing your stress will help you feel better both physically and mentally.
If you live with a disability, stress may also come from barriers in daily life. It can be frustrating when spaces, systems, or services are hard to use. That added strain can make everyday life feel heavier. Sometimes just having someone listen and help you sort through your options can make a real difference. Disability Network Lakeshore can help with disability resources, and our services are free. Call 616-396-5326 if you want support.
If you would like additional information on the negative effects of stress and how to control it, call Disability Network Lakeshore at 616-396-5326.
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We understand how it feels to struggle to fully participate in an inaccessible community, which is why we help people find and use disability resources. We know that stress can grow when people are trying to solve problems alone. Sometimes the hardest part is just knowing where to start. Our role is to help make that path a little clearer.
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If you need help, want to learn more, or are looking for services, you can reach Disability Network Lakeshore at 442 Century Lane, Holland, MI 49423. Phone: (616) 396-5326. Office hours are 8am–4:30pm M-F.
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