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Teen stress from a teen perspective | Michaela Horn | TEDxNaperville

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Ways to change our maladaptive responses and behaviors caused from poor stress management.

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I know I'm procrastinating.

I've checked my email twice and scrolled through social media for more than an hour. And yet, I'm still writing the same paragraph.

We all find ways of escaping what needs to be done - typically, it's a task we don't want to perform - but it can get out of control. Maladaptive coping can escalate and even cause us to avoid engaging with others and facing up to stressful situations.

Several techniques can help us reframe our thinking, get back on track, and engage with the activities we avoid. This article explores the background to maladaptive coping and how we can help our clients put better strategies in place.

Before you continue reading, we thought you might like to download our three Grief Exercises [PDF] for free. These science-based tools will help you move yourself or others through grief in a compassionate way.

What Is Maladaptive Coping?

" Problems are not the problem; coping is the problem," says Virginia Satir, a prominent clinical therapist (Thompson et al., 2010).

We are all experts in avoidance to some degree; we put off tasks and get out of situations that risk being stressful.

Rather than writing the email, we empty the dishwasher, check the news on our phone, or stare at our screensaver, daydreaming.

Wasting time can be annoying; we are often delaying the inevitable. But when magnified, such behavior, known as maladaptive coping, can be harmful. We avoid situations, events, and people, damaging our development, restricting our growth, and failing to meet our psychological needs.

Maladaptive coping strategies are not only unhelpful, they negatively impact our mental wellbeing. Such behavior prevents us from engaging in stressful situations - mentally, physically, or emotionally - and can lead to social isolation (Thompson et al., 2010; Enns, Eldridge, Montgomery, & Gonzalez, 2018).

So, where does it come from?

Learning to cope

Coping strategies begin in early childhood with psychological and physiological responses to stress. Research using psychobiological models suggests that our sensitivity to input from the environment in our early life contributes to both our physical and mental health problems as adults (Wadsworth, 2015).

In the first year of life, we begin using coping strategies as we adapt to our interactions with caregivers. Sucking our thumb and looking away provide early examples of self-soothing and regulation behaviors. In the decades that follow, we become more independent and develop a toolkit of coping skills - more or less appropriate - to handle stress.

After all, stressful situations are a part of life. They are natural and essential, and encourage us to learn how to develop and respond to them, forming a balanced approach to life.

Toddlers move on from crying and looking for physical comfort to seeking help and ways of avoiding stress. Elementary school years begin with the development of more emotional awareness and higher cognitive functions (metacognition) and showing increasing signs of engaging in problem solving and cognitive reframing - looking at situations differently.

As these approaches continue to develop, by late adolescence, most of us have a repertoire of healthy coping strategies, including ones that are (Wadsworth, 2015):

Active - solving problems, looking for appropriate support, planning, and reframing

Accommodative - adjusting expectations and preferences to suit the situation and reduce stress (e.g., forgiveness and compromise)

Emotional - regulating emotional responses to stress and difficult situations

Behavioral - using behavior to manage stress (e.g., going for a walk, taking a deep breath, or talking to a friend)

Cognitive - mental activities that help manage stress (e.g., thinking about the bigger picture, pleasant images, or the potential benefits of the situation)

How and when each strategy gets implemented depend on the context and answers to questions such as:

How stressful is the situation?
How urgent is it?
Do I have control?

Being too rigid in the tactics we use can be detrimental. Typically, we develop and use a combination of strategies, depending on the situation and our state of mind.

Maladaptive coping origins

Maladaptive strategies can arise from a disruption to the typical coping development sequence in response to (Wadsworth, 2015):

Overwhelming stress - conflict within the family, financial hardship, death of a loved one, etc.

Poor treatment - growing up in a violent environment or not being given love and parental support, etc.

Emotional invalidation - being told your emotions are not reasonable, rational, or valid, etc.

Research shows that children placed in such situations are less likely to develop coping skills involving managing emotions and solving problems.

In response to stressful situations or not experiencing adaptive behavior, older children and adolescents may continue with less mature coping strategies such as avoidance and denial.

Development in later life

While maladaptive coping strategies can develop in childhood, they can also appear later in life in response to life events such as loneliness, abuse, and trauma.

15 Examples of Maladaptive Coping Strategies

When confronted with stressful situations that leave us with feelings of anxiety, panic, and extreme stress, we often resort to maladaptive behaviors.

And yet the range in human response is vast. For some, it may be relatively harmless - occasional daydreaming or procrastination - for others, it could be self-harm or drug use.

Such maladaptive behavior may temporarily relieve stress or anxiety, but the underlying thoughts, fears, and concerns are not being addressed. Short-term relief may result in a longer term psychological upset.

Maladaptive coping techniques

Unhelpful coping techniques vary in terms of their frequency of use and degree of negative impact. Such variation is a good indication of the inability of many of us to cope and the lengths we will go to either ignore the issue or the feelings and regain a sense of control.

Maladaptive coping techniques include the following (Thompson et al., 2010; Enns et al., 2018; Wadsworth, 2015; Tapu, 2016):

Substance abuse
Consumption of excessive amounts of alcohol and taking legal and illegal drugs.

Rumination
Extreme and ongoing focus on "depressive symptoms and on the implications of those symptoms" (Thompson et al., 2010).

Emotional numbing
Shutting down feelings to provide relief from stress and anxiety.

Escape
Changing behavior to avoid the situation and difficult feelings.

Intrusive thoughts
Unwelcome or involuntary ideas and thoughts that may be upsetting and difficult to manage.

Daydreaming
While occasional daydreaming may result in a loss of focus and delayed task completion, in its extreme,maladaptive daydreaming is a form of addiction to daydreaming that can last for hours at a time.

Procrastination
Procrastination, like rumination, can lead to the conscious or unconscious avoidance of difficult issues or tasks that require completion.

Self-harm and binge eating
Both can be ways of dealing with difficult feelings and usually need specialist support.

Blaming and self-blaming
These form cognitive strategies that affect how an individual relates to difficult circumstances.

Behavioral disengagement
Under challenging situations, individuals may disengage or reduce the effort in a task or social situation.

Risk-taking behavior
Another form of behavioral disengagement used to alleviate the adverse effects of a situation.

Sensitization
Overly rehearsing a future event, excessive worrying, and hyper-vigilance.

Safety behaviors
The tendency to rely on someone or something to helpcope with extreme anxiety. The person may seek continual reassurance that things will be okay.

Anxious avoidance
Avoiding situations or events that may cause upset. Unfortunately, this causes the person never to confront their fears or unlearn their faulty beliefs. Removing or avoiding such unpleasant experiences may cause the behavior to worsen.

Long-term use of such coping styles - and there are many others - is unhealthy. Such strategies are associated with high levels of psychological distress, including anxiety and depression in adolescents and adults (Thompson et al., 2010).

Outcomes

While maladaptive coping strategies differ in both their usage and intensity, they can appear successful in the short term, appearing to remove unwanted feelings.

But over time, poor coping tactics can cause ongoing problems including:

Reinforcement of fear of particular situations

Avoiding family and friends to reduce the chance of being put in situations you don't want to be in

Limited use of social skills, leading to a failure to develop or practice skills needed for interaction with others

Lowered educational and professional achievement due to avoiding interpersonal relationships and putting yourself forward

Avoiding difficult conversations, leading to problems being assertive and taking control when needed

Deteriorating physical and mental health - adopting unhealthy strategies and behaviors will ultimately damage both mind and body.

Negative Coping Mechanisms for Stress and Depression

People suffering from depression or heightened stress tend to focus excessively on the negative while failing to recognize positive experiences. In turn, activities can seem pointless and hopeless.

While reactions to situations are often emotional, the strategies adopted are frequently avoidant, removing the need for engagement with people and situations (Beck, 2011; Orzechowska, Zajączkowska, Talarowska, & Gałecki, 2013).

Examples of such thinking include:

I'm not going to text my friends; they will not want to see me.
I'm not going to apply for the job; I will probably not get an interview anyway.

Other avoidant strategies include safety behaviors - such as not smiling, avoiding small talk, and dressing down - that make the individual less visible.

Cognitive Behavioral Therapy has been beneficial in such cases by focusing on strengths and positive qualities while helping patients (Beck, 2011):

Identify automatic thinking

Devise solutions to their problems

Learn new skills

7 Techniques to Break Your Maladaptive Coping Patterns

Broadly speaking, coping can be split into two approaches.

Avoidance-oriented coping is a way of ignoring the existence or impact of a situation. Approach-oriented coping focuses on managing emotions or changing the situation to one that is less stressful or challenging (Joseph, 2013).

We can help children at risk of developing maladaptive coping strategies - or adults already presenting with them - by encouraging them to engage in more appropriate approach-oriented behavior (Wadsworth, 2015).

And it is vital. Improved coping strategies have been linked to decreased psychological distress, lowered anxiety, reduced depression, and better overall health and resilience (Thompson et al., 2010).

While maladaptive coping may initially appear to work, it increases stress and anxiety and reinforces damaging behavior over time.

And yet, it doesn't have to be this way. Avoidance-oriented coping can be replaced by approach-oriented coping that focuses on managing, eliminating, or reducing stressors.

Try some of the following with your clients:

1. Cognitive restructuring

Replace negative thoughts with more healthy, positive ones that reduce the impact of real or imagined events.

2. Distraction

When a difficult situation presents itself, it is possible to distract oneself from negative urges through music, breathing techniques, writing down thoughts, meditation, etc.

Such techniques can have a calming effect while redirecting attention away from the stressor.

3. Thought stopping

Interrupting or breaking the cycle of negative thoughts as they arise can help stop panic from spiraling and the domino effect of negative thoughts.

Work with clients to find an appropriate mechanism to interrupt negative thinking. For some, it may be to say 'stop' out loud (or in their head); for others, it could be snapping an elastic band on the wrist.

Outside of the immediate situation, the Finding Discrepancies Worksheet can be useful to consider the positive and negative effects of continuing or stopping a behavior.

Automatic reactions can be overwhelming and occur before conscious thought can intervene. Use the Automatic Thought Record Worksheet to reflect on faulty ways of thinking.

4. Self-compassion

Shauna Shapiro (2020) describes two common and yet ineffective coping mechanisms in her book, Rewire Your Mind. When confronted by a challenge, we often respond by either dwelling on our shame or bolstering our self-esteem.

Both are of limited value in helping us cope; instead, we should adopt a mindset of self-compassion (Shapiro, 2020).

We view ourselves with and self-judgment. We attempt to motivate change within ourselves by poring over our shortcomings and scrutinizing our inadequacies.

It doesn't work. Instead, it triggers an adverse biological response - the release of stress hormones, cortisol, and norepinephrine. They take away our cognitive flexibility and remove our capacity to learn.

While some self-help literature tells us that self-esteem is crucial to our resilience and a happy life, there is a problem. Self-esteem requires success to prove our worth.

Self-compassion, on the other hand, is like your dog. It looks at you and says you are "worthy no matter what" (Shapiro, 2020). If we want to stop the cycle of repeating our mistakes, then we need to learn from them. Self-compassion releases oxytocin, a feel-good neurotransmitter that reduces distress, increases feelings of safety, and helps us form new connections.

A particularly useful approach to creating self-compassion in our clients' lives is by asking them to write themselves a Letter of Self-Compassion. By capturing how unworthy they feel and then viewing it with unconditional love, they can change how they think about themselves.

5. Coping statements

Christine Wilding (2015) suggests that creating a set of coping statements can help a client face up to challenges. Once written down, they can be regularly repeated and used to frame the client's worries and difficulties in a more positive way (modified from Wilding, 2015):

I'm going to face this challenge and handle it as best as I can.

So, it may not work out 100%, but I will give it my best and see what happens.

I've been in this situation before and survived.

I'm strong enough to handle this, whatever happens.

Things often aren't as bad as they first seem.

Repeating positive statements can significantly impact the client's state of mind and level of preparedness for what is to come.

6. Openness

Research by Barbara Fredrickson (2010) found that approaching challenges in an open way leads to improved handling of stress, finding novel solutions to existing problems, and an increased ability to cope.

Using the Stress as a Stimulus For Change exercise, your client can think about what they wish to change in their lives and open up to the possibility of starting the transformation process.

7. Flow

Imagine getting more done in the same time and producing your best work more often. That is the potential of flow.

Often our maladaptive coping mechanisms are more unhelpful than damaging. Finding that sweet spot when it comes to work can help. Indeed flow, according to psychologist Mihaly Csikszentmihalyi (2002), is the "sense of everything coming together" and being the best version of ourselves.

When immersed in an experience, we achieve our highest focus and our best work, and perhaps most importantly, we enjoy it.

So how do we get there?

It is crucial to find a balance between the situation's difficulty and an individual's skillset to reach flow. Ask your client to try some activities from this list of common flow activities to see if they can increase the frequency and duration of that optimum balance.

PositivePsychology.com's Helpful Resources

The Realizing Resilience Masterclass is an excellent resource for practitioners.

Teach your clients how to become more resilient and mentally tough with the science-based techniques and tools in this online masterclass. It will help them not only bounce back from life's challenges, but also adopt more life-enhancing coping strategies.

A resource on how to manage cognitive restructuring is this valuable article with 16 Decatastrophizing Worksheets and Tools.

This article on How to Deal With Anxiety provides helpful coping resources.

If you're looking for more science-based ways to help others overcome adversity, this collection contains 17 validated resilience tools for practitioners. Use them to help others recover from personal challenges and turn setbacks into opportunities for growth.

A Take-Home Message

There are times in our lives when we avoid situations or tasks that we know will be challenging or painful. We put it off, thinking it will not have a significant effect on our physical or mental wellbeing, but ultimately, we know it has to be done.

Depending on the circumstances, delaying may even be the right thing to do. But when such avoidant tendencies stop us from leading a full and authentic life, we can benefit from help.

For example, not applying for a job because we are fearful of being put in a position we cannot handle may leave us feeling unfulfilled. And excessive drinking or drug use to get through the day will damage us and those close to us in our lives.

Whether maladaptive coping strategies developed in our early years or later in life, they are not fixed. As humans, we have an incredible ability to change; our brain's neuroplasticity enables us to replace unhelpful or damaging behavior with something that encourages growth and positivity.

Helping clients recognize their maladaptive behaviors and understand the harm they cause is vital. Work with them to identify strategies that are not working, replace them with more appropriate techniques that ultimately meet their psychological needs, and live a more fulfilling life.

We hope you enjoyed reading this article. Don't forget to download our three Grief Exercises [PDF] for free.

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Maladaptive Coping: 15 Examples & How To Break The Cycle

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This article explores the background to maladaptive coping and how we can help our clients put in place better strategies.

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Exercises that students can do for free! 

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Exercises that students can do for free! 

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These 15 free exercises will keep you moving, that are fun and completely free!

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1. Use your TV time.

Find a show you like (not love - we don't need you falling on your face because you're hypnotized by what's happening on the tube). Engage in at-home exercises that are easy to master in your own living room, such as crunches, pushups, planks, mountain climbers or leg lifts. If you prefer using equipment, try dumbbells or resistance bands, which won't cost you a fortune.
Cost: Free-$20 (depending on your equipment) 2. Take advantage of your kids' video games.
Who says video games are just for kids? Get fit with the Nintendo Wii or with Kinnect Fitness Games by Xbox.
Cost: Free-$200. The video game console can get pricey, but consider it an investment that both you and your kids will benefit from and use. Even after spending $150 on the console, and then $15-$20 on a few exercise games, you're still spending less than you would on a gym membership over the course of a year. 3. Revamp your home.
Taking the time to declutter and organize doesn't just make your home sparkle - it also forces you to exert a lot of energy, burning calories and working up a sweat, especially if you have a lot to clean. If you mop the floors, vacuum each room, wash the windows, and scrub the tub, you'll probably feel it the next day.
Cost: Free-$40 (depending on the cleaning supplies you already own) 4. Go for a family bike ride or walk.
Gather your partner and kids and get outside. Go for a walk or bike ride together. It's completely free, and it lets you spend some quality time with the ones you love.
Cost: Free 5. Play a game of ball or tag.
Shoot some hoops, kick the soccer ball around, or play catch. An hour-long basketball game without officials can burn more than 400 calories, according to Livestrong.com. And even just playing around with the kids could burn up to 300!
Cost: Free 6. Walk the mall.
Mall walking and jogging has grown over the last few years, so much so, in fact, that malls actually have programs dedicated to the cause. Malls with walking programs often open their doors early - before the stores are open - just to accommodate those who want to get an early-morning walk or jog in before they start the day. Going early is a great way to avoid the temptation of making a spontaneous purchase that may do some damage to your wallet. But if you're mall walking during normal business hours, resist spending money by rewarding yourself with a small purchase (no more than $15) when your workout is over. If mall walking is your primary method of working out, and you can't afford to spend $15 each time, change the reward incentive to having to do it more often. For example, if you mall walk twice a week for a month, you get a $15 reward at the end of it.
Cost: Free-$15 7. Take a staycation.
A staycation is taking a vacation right in your own town. The benefits are endless: You're getting to know your city a little better, you can do it on the cheap (just see what Manilla.com's bargainista Lisa Klug has to say about it), and you're moving the whole time. Going to museums, amusement parks and walking tours are exhausting (but fun!) because you're exercising all day, so take advantage!
Cost: Free-$50 (depending on what your staycation entails) 8. Mow the lawn.
Mowing the lawn with a push mower can burn up to 200 calories, depending on your weight and how long you're mowing the lawn. So next time you're planning to hire someone for yard work, consider doing it yourself!
Cost: Free (if you already have a lawn mower) 9. Rent exercise videos.
Even in today's digital world, libraries are still out there. Check out an exercise DVD or Blu-ray disc and work out when it's most convenient for you.
Cost: Free 10. Find a running or walking buddy.
Working out with a friend or co-worker can help motivate you to get those running shoes on and get yourself out the door. When you feel like someone else is counting on you to be there, you're a lot more likely to show up. Added bonus: You're spending quality time with friends or family!
Cost: Free (plus the cost of running shoes) 11. Make a commitment.
Commit yourself on the calendar with a NEW challenge, suggests Erin Kreitz Shirey, Manilla.com health & fitness expert and CEO/Master Trainer of Power Fitness PDX & DigDeepPlayHard. Sign up for an adventure race, 10K, triathlon, a mud run, or a trail race. In this case, the minimal cost is worth the investment. When you make the financial commitment with a tangible goal to do something new, says Shirey, you are more inclined to exercise because you have to stick with the training plan in order to enjoy the challenge and victory at the end.
Cost: Varies depending on the race or event 12. Create your own Fit Game Jar, refilling every month.
Shirey suggests filling a jar with 15 to 20 different workouts you have created or that you've found on various fitness websites and magazines. "They can range from swim workouts to group exercise classes to the latest workout trend or specific strength workouts," Shirey said. "Pull different Fit Games daily, and the jar must be emptied by the last day of the month."
Cost: Free 13. Create a DIY boot camp.
Grab your best friends and create strength challenges incorporating intense combination moves, says Shirey. "Do 100 Club workouts of Kettlebell swings, Medicine Ball Wall Slams, burpees with Mountain Climbers, 500MRow with 20 dips, and Russian Twists, ending with Bicycle Crunches," Shirey said. "End with doing your own one-minute-max fitness testing with: burpees, push ups, jack squats, sit ups, and pull ups."
Cost: Free 14. Find free or cheap fitness classes.
Daily deals sites, such as Groupon, LivingSocial and Yipit, offer heavily discounted gym classes and memberships, letting you take advantage of quality facilities at a fraction of the cost. Also, most fitness centers offer a free bring-your-friend day, so tag along with friends who have regular memberships.
Cost: Varies per daily deal 15. Exercise at work.
When you exercise at work, you're not only saving money, you're making money, too! There are tons of exercises you can do without leaving your desk. For example, to work your lower abs, sit straight up in your desk chair, extend your right leg, and lift it until your thigh is no longer touching the chair. Repeat six times on each leg. You can also swap your desk chair for a stability ball, which will have your core working all day long.
Cost: Free (plus the cost of a stability ball, which can be as cheap as $10) More Great Advice From Manilla.com:
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15 Free (or Cheap) Exercises That Keep You Financially Fit

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1. Use your TV time. Find a show you like (not love - we don't need you falling on your face because you're hypnotized by what's happening on the tube). Engage in at-home exercises that are easy to master in your own living room, such as crunches, pushups, planks, mountain climbers or leg lifts.

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Pretty much everyone in the world is going to be forced to deal with stress at some point or another. This is entirely normal. Nevertheless, you need to understand that long-term stress can become very problematic.

If you don't learn how to cope with your stress, there's a good chance it's going to become overwhelming at some point in the future and cause a range of health problems. So just how bad can it get?

Here are some of the most common, and harmful, long-term effects of stress:

1. Depression

Too much stress is eventually going to get you down in the dumps. If you're not able to overcome your stressors, they're going to compound and eventually lead to depression.

Depression is a very serious condition and it can cause chronic fatigue, isolation and even suicidal thoughts. With that being said, learning to overcome your depression is key.

2. Immune Deficiencies

It is also vital to understand that long-term stress is eventually going to lead to immune deficiencies. This is far more important than you could ever imagine, because your immune system is your first line of defense against disease and illness.

When your body wears down, your immune system will be depleted. In return, it is much more likely that you're going to contract a serious illness or disease. And once you're sick, it's more difficult for your body to recover.

You might notice symptoms like stress hives, frequent colds or other signs that your immune system is compromised. Keep your eye out for all these signs, and visit the doctor if it becomes overwhelming.

3. Lack Of Sleep

Stress is also going to cause you to have a difficult time sleeping. Sleep is absolutely pertinent to your health.

If you're not getting a sufficient amount of sleep, you're going to experience tons of problems.

For instance, you're going to be groggy in the morning. In the afternoon you're likely to feel extremely tired and worn out, despite only being up for half the day. Not to mention you'll physically feel weaker, be less alert and feel lethargic.

Remember, sleep is the time when your body recharges. If stress is disrupting that process, you'll never be able to function at your maximum levels. Try these seven tips to sleep when you're stressed out.

4. Anger

As you're probably well aware, stress can cause you to become easily irritated and agitated. If you do not deal with your stress, the problem is going to compound and get worse and worse.

Eventually, this will lead to intense anger.

If you do not know how to handle that anger, you are eventually going to lash out at your friends and relatives. When that happens, there is a good chance that you're going to ruin some of your most precious relationships.

Anger is definitely one of the biggest long-term effects of stress. One of the best ways to combat this is to become aware of your mood and how you react to people.

Do you notice you've been snappy towards certain people? Or maybe you've been rude for no apparent reason. If that's out of your character, it's a sign that you could be taking your stress out on everyone around you, and you need to get it under control.

5. Aging Rapidly

One of the more visual effects of long-term stress is it can cause you to age very rapidly. Stress doesn't just age you cosmetically, but it makes you feel older as well.

If you don't learn to manage your stress, you're going to end up looking and feeling like you're 70 when you're really 30 or 40. Stress can cause you to develop wrinkles, bags under your eyes, hair loss and so much more. Get this problem under control before it is too late.

6. Weight Loss

A lot of people associate stress with weight gain, because it's common to go on an emotional eating binge to cope with stress. However, stress weight loss is actually very common, particularly when as a result of long-term chronic stress.

Often times you'll either lose your appetite or even flat-out forget to eat because of all the stress you're under.

Weight loss might sound good if you're trying to lose a few pounds, but stress weight loss is an entirely different story. The weight you're losing isn't just unhealthy fat. You're also losing muscle and becoming deficient in the necessary nutrients your body needs to properly function.

In other words, it causes you to look and feel unhealthy.

7. Drink Excessively

There are tons of people all around the world who deal with stress in unhealthy ways. One of the most common of which is drinking alcohol excessively. If you happen to fit into this category, you need to understand that alcohol is unhealthy.

If you drink too much, it's going to impact you negatively in terms of mental and physical health. Drinking too much can even become fatal if you're not careful.

8. Isolation

Many people actually isolate themselves when they become overwhelmed with stress. This might not seem like a big deal in the beginning, but it can be a major problem.

Isolation has been shown to have a significantly negative effect on your mental health. That's why it's used as a form of punishment in prisons.

We are social beings and are meant to be around other people. Cutting yourself off from the outside world will only make your stress worse and likely lead to depression.

When you're dealing with serious long-term stress, try calling up a friend. Even if it's someone you haven't spoken to in a while. You don't have to go into the details of your stressors, but even light small talk or going out for coffee can significantly improve your mood.

9. Headaches

Pretty much everyone is going to suffer from headaches at some point or another. Just remember that some headaches are natural. Others are actually caused by external factors such as stress.

If you're dealing with stress, there is a pretty good chance that you're also going to be suffering from more frequent headaches. One of the worst parts about stress headaches is they can eventually transform into migraines. Migraines will turn your life upside down and decrease your quality of life significantly.

If you notice you're getting chronic headaches or migraines, make a visit to the doctor for a checkup.

10. Decreased Libido

If you've been dealing with long-term stress, you may have noticed that your sex drive isn't quite as strong as it used to be. And if your partner doesn't seem to want to be as intimate as they usually are, stress could be the culprit.

Long-term stress has been shown to have a major negative effect on your libido, or sex drive. Women might even notice changes in their menstrual cycle as well. Oddly enough, having sex can actually relieve stress, so it's kind of a catch-22.

While you're in the process of working out your stressors, the most important thing is to have a supportive partner, or support your partner when they're stressed out. Realize that it's not an issue with either of your desire for the other person. It's simply a side effect of the long term-stress you're dealing with.

11. Anxiety

Stress and anxiety often go hand-in-hand. In many cases, anxiety causes your stress to become even worse because you feel anxious and on-edge all the time.

If left ignored, anxiety can start to impact pretty much every aspect of your life from work to relationships and family. Luckily, there are plenty of natural ways to deal with anxiety like meditation, yoga and even counseling.

12. Heart Palpitations

Stress can also cause your heart to flutter. This is far more dangerous than you could ever imagine. If your heart is beating too fast or skipping a beat, there are plenty of things that could go wrong.

Stress can greatly increase your risks of suffering from a heart attack at some point in the future. Learning how to manage your stress is pertinent for keeping your heart happy and healthy.

If you ever notice your heart beats oddly or flutters when you're stressed out, schedule an appointment with your doctor as soon as possible.

13. Chronic Fatigue

Do you notice that you feel more tired than usual when you're stressed? Well, it's because stress leads to fatigue. Like we mentioned earlier, one of the effects of long-term stress is a lack of sleep, which means you're always tired when you're awake.

Many people suffer from fatigue, but chronic fatigue is far worse than you could ever imagine. If you're feeling lazy and lethargic all day and every day, there is a good chance that you're going to have a hard time making through the day or making progress in your life.

It's hard to give your all at school, work or at home when you're running on an empty tank.

14. Overeating

While it is possible for stress to cause undereating, it can have the opposite effect on some people. There are many people who are going to suffer from overeating. This is equally as bad as not eating enough.

If you're overeating, there is a possibility that you're going to become obese which leads to a host of other health problems like diabetes, heart disease and others. These are lifelong problems that will turn your life upside down. If you do not want to take medication for the rest of your life, you need to get this problem under control immediately!

15. Drug Abuse

Some people turn to alcohol when they're stressed. Others resort to hardcore drugs such as heroin and opioids. This is equally bad, if not worse.

When you've become addicted to a serious drug, you can pretty much guarantee that you're in for a horrible ride. At best, you'll eventually get off the drugs and have to deal with withdrawal which is far from pleasant. At worse, you may wind up suffering from an overdose at some point in the future.

Instead of turning to drugs to cope with stress, try a healthy alternative from this list.

16. Suicidal Thoughts

Many people suffering from stress do not know how to deal with it. This causes them to lash out in a negative manner. Some people take it out on others, but others will take it out on themselves. If you fit into this category, your stress may eventually cause you to feel suicidal.

This is downright dangerous and something that needs to be rectified immediately. Otherwise, your life might be cut drastically short. If you're feeling these types of thoughts, seek help from a professional as soon as possible.

17. Memory Loss

Last but not least, long-term stress is going to have a negative impact on your memory. It could be something as small as misplacing your keys or something as big as forgetting to pick your kids up from school.

In order to combat the effects of memory loss, try eating foods that improve brain health like avocados, blueberries or broccoli. There are also supplements on the market to help with memory loss as well.

Suffice to say, learning how to cope with that stress is vital for ensuring that you have a happy and healthy life ahead of you.

Long-Term Effects of Stress Don't Have to be Permanent

While this list might seem long, don't be alarmed. You need to be aware of all the symptoms, but also know you can reverse them by learning to manage your stress.

Whether you're stressed about money, school or major life changes like a baby, keep in mind that you will overcome your current situation. Check out some of our articles about stress relief and slowly make changes in your life. Everything will get better in due time.

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What Are The Long Term Effects Of Stress? (17 Symptoms to Know)

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Pretty much everyone in the world is going to be forced to deal with stress at some point or another. This is entirely normal. Nevertheless, you need to understand that long-term stress can become very problematic.

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This article shows our learners how and why exercise can improve their mental wellbeing.

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How does exercise benefit the brain? Can physical exercise help with mental health issues?

It's no secret that exercise is key to staying fit and preventing disease. But when it comes to the brain, exercise is rarely factored in as a preventative measure.

Keep reading to learn about the mental benefits of exercise.

Exercise Balances Neurotransmitters in the Brain

Neurotransmitters are chemicals that regulate the signals passing along the brain's neural network. When there's an imbalance of neurotransmitters we can experience difficulties such as anxiety, depression, scattered focus, memory loss, and more. Too much glutamate, for instance, leads to a signal overload that can cause excitotoxic stress. Too little gamma-aminobutyric acid (GABA) undercuts your brain's ability to stop the signals.

The functioning of these two neurotransmitters is further regulated by three other neurotransmitters you may have heard of: serotonin, norepinephrine, and dopamine. The messages that end up getting transmitted throughout the brain are largely regulated by these three chemicals. There's overlap between their functions, but:

Serotonin is largely responsible for signals having to do with mood.

Norepinephrine influences attention and arousal.

Dopamine works in the realm of motivation.

These are the three chemicals targeted by most psychiatric medications. Selective serotonin reuptake inhibitors (SSRIs) such as Lexapro, for example, are used to regulate the disruptive mood states associated with depression by increasing serotonin levels in the brain.

Ratey supports the use of such medications and is careful not to suggest that exercise should be relied on to the exclusion of drugs in particular cases. Such decisions are best made under the guidance of physicians familiar with the case. Nevertheless, Ratey argues that exercise helps to bring all these chemicals into balance by stimulating the release of each of these neurotransmitters in optimal amounts for mental health.

Exercise as Treatment

In discussing the mental benefits of exercise, Ratey asserts that exercise can be prescribed as a form of treatment for many psychiatric conditions. This diverges with another approach that has been dominant in the field since the 1980s-prescribing medications.

This practice emerged with the idea that common mental disorders were due to chemical imbalances in the brain. It was merely the latest in a series of ideas that prompted treatment strategies: In the era of eugenics (the belief that humans could be improved by selective breeding) poor mental health was seen as a product of genetically inferior brain anatomy-lobotomies (removing parts of the brain) and forced sterilization (to weed out "bad genes" from the human gene pool) were preferred treatments.

Later, in the Freudian era, psychologists believed that thoughts and behaviors came from the subconscious mind, and psychoanalysis became the preferred treatment.

The more recent pharmaceutical approach to treatment seeks to restore chemical balance in the brain, but even that approach has proven to be an incomplete treatment for most mental health issues. Some experts are even convinced that the rise of psychiatric medications has contributed to the prevalence of mental health illness today. They cite evidence indicating that the use of psychiatric drugs leads to chronic psychiatric disorders with more severe symptoms for many patients.

Using exercise as a treatment in the way Ratey describes seems to have none of these adverse effects, and, increasingly other clinicians also advocate using it this way.

Anxiety

Anxiety is a component of your brain's stress-response system; it's a natural response to legitimate threats. When it becomes overly heightened, turning into an undue fear response to misperceived threats, it becomes a disorder. According to Ratey, exercise alleviates both the symptoms and the state of anxiety by calming our bodies, increasing our sense of autonomy, and retraining our brains to better regulate and reduce fear signals.

Exercise Improves Anxiety Complications of Covid-19

Research has shown that the Covid-19 virus causes physiological changes in the brain that induce anxiety. A recent study has found that physical exercise directly counters this anxiety, and in an unexplained way-it replicates some of the mechanisms by which the virus heightens anxiety, but in doing so, it lowers anxiety.

The virus increases anxiety by attaching itself to a particular enzyme, causing that enzyme to be released in greater amounts. This leads to inflammation, the death of neurons, and heightened anxiety signals in the brains of those infected.

Exercise also causes this enzyme to be released, but the result is the opposite of the virus's-a general improvement in mental health and less anxiety. The exact reason the outcome is so different when exercise increases this enzyme as opposed to when the virus increases it hasn't been definitively determined. Regardless, it demonstrates another biological link between exercise and the control of anxiety.

Depression

Ratey argues that depression should be thought of as a breakdown in neural communication. In the depressed brain, the neural network breaks down, disconnecting brain regions from one another. This causes critical parts of the brain to atrophy. A lack of neurotransmitters compounds this state leaving the brain unable to kickstart its attention and motivation tools. The effects of exercise can break this vicious circle by rebuilding neural connections, restoring healthy brain chemistry, powering neurogenesis, and nurturing a sense of hope.

The Current View of Depression

Ratey's view of depression as a breakdown in neural communication fits with the current consensus about the condition. However, psychologists haven't always seen depression this way.

It was once thought that depression was primarily caused by a lack of neurotransmitters like serotonin and dopamine. This is part of the picture, but the current understanding is broader: It's now understood that stress hormones degrade the neural network and atrophy the amygdala and prefrontal cortex in the depressed brain. These parts of the brain are responsible for threat detection and cognitive control, respectively. The result is that the depressed brain has a diminished capacity to respond, make choices, and learn, among other things.

Addiction

Addiction co-opts our attention resources by making the brain focus exclusively on the object of addiction. For the drug addict, for instance, an overload of dopamine in the brain-triggered by the drug of choice-tricks the brain into attending only to that trigger as if it's a matter of life or death. Exercise breaks this fixation by retraining the brain's motivation system-weaning it off an unnatural dopamine fix in favor of a balance of healthy neurochemicals.

(Shortform note: Substance abuse and addiction are common markers of trauma. Bessel van der Kolk discusses the unique nature of traumatic memories in The Body Keeps the Score. Such memories alter the makeup of the brain itself and often leave the victim feeling fearful and powerless. A key aspect of Ratey's insights on exercise and addiction is that exercise can give us a sense of accomplishment that helps to overcome this powerless feeling.)

ADHD

Ratey argues that people with ADHD have functional but poorly regulated attention systems in the brain. This is caused by low levels of dopamine and norepinephrine in the ADHD brain, which undermine its ability to prioritize among distractions, sustain motivation, and combat impulses. Exercise causes brain cells to secrete these key neurotransmitters, builds coordination between the brain's attention resources, and conditions the systems that support continued attention regulation. In particular, exercises requiring some structure, risk, or coordination (for example, martial arts) seem to be especially effective in harnessing the attention resources of the ADHD brain.

Ratey's View of ADHD

Ratey has done a lot of work in the field of ADHD, and his 1994 book, Driven to Distraction, co-authored with Edward Hallowell, is often touted as a valuable resource for those dealing with ADHD. Their approach sought to overturn misconceptions about the condition, such as the notion that it only occurred in children or that it was a consequence of laziness or too much sugar. Hallowell and Ratey instead saw ADHD in neurological terms and offered insights into how adults and children with ADHD might manage their distractibility and lean into the strengths of their brain function. His advice here on exercise and ADHD is informed by this history.

Mental Benefits of Exercise: Fight Depression & Anxiety

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Mental Benefits of Exercise: Fight Depression & Anxiety

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How does exercise benefit the brain? Can physical exercise help with mental health issues? It's no secret that exercise is key to staying fit and preventing disease. But when it comes to the brain, exercise is rarely factored in as a preventative measure. Keep reading to learn about the mental benefits of exercise.

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Check | Physical Signs of Stress: | Check | Behavioral Signs of Stress:
| Stomach pain; nervous stomach Appetit ... | | Excessive video games, or TV watching .. ...
Check | Emotional/Psychological Signs of Stress: ... | Check | Cognitive Signs of Stress:
| Feeling overwhelmed or that there is way ... | | Difficulty making decisions; impulsivity ...
Number of Items Checked | Number of Items Checked | Number of Items Checked | Stress Level

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3. https://www.bethrogerson.com/stress-checklist

Feb 03, 2015 · This checklist includes cognitive, affective, physical and behavioral symptoms of stress. This first set of symptoms lists what are considered more typical, expected, or “normal” reactions to stress. confusion difficulty making decisions disoriented in shock difficulty concentrating grief depression fear feeling helpless or hopeless anger

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4. https://psychlens.com/stress-symptoms-checklist

Behavioral symptoms of stress

Change in appetite (either eating too much or not eating at all)

Inability to carry out responsibilities

Excessive use of alcohol and drugs

5. https://www.baylor.edu/content/services/document.php/183434.pdf

Stress Symptom Checklist . Check each item that describes a symptom you have experienced to any significant degree during the last month; then total the number of items checked. Physical Symptoms . Headaches (migraine or tension) Backaches Tight muscles Neck and shoulder pain Jaw tension Muscle cramps, spasms Nervous stomach Other pain Nausea

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6. https://www.mha-em.org/.../wellness/82-stress-assessment-checklist

Estimated Reading Time: 3 mins

Do you have difficulty sleeping at night?

Do you have persistent headaches, backaches or stomachaches?

Do you harbor feelings of resentment or anger?

Do you feel overwhelmed by too much to do and the inability to organize time effectively?

Are you unable to concentrate?

Are you impulsive?

Do you have an overpowering desire to cry or run and hide?

How to Relieve Stress? - 6 Tips for De-stressing

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Apr 06, 2022 · The PTSD Checklist for DSM-5 (PCL-5) is a 20-item self-report measure of the DSM-5 symptoms of PTSD. DSM-IV Checklist are also available. ... Validating the Primary Care Posttraumatic Stress Disorder Screen and the Posttraumatic Stress Disorder Checklist with soldiers returning from combat. Journal of Consulting and Clinical Psychology, 76(2 ...

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This simple, yet effective meditation activity will allow learners a chance to explore how to meditate, and focus on their breathing and mind body connections, to help alleviate stress and ground and center them. They can use this when stressed or anxious.

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5 Minute Meditation for Beginners - Bing video

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This is an amazing introduction video to introduce some fun yoga poses that will entice our learners to explore the mental benefits of exercising.

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2. https://www.youtube.com/watch?v=bbp3NLiMAiw

Jul 28, 2021 · Sri Guru's YogaYog – a practice that is not body-focused, but aims to expand your consciousness.Every Asana is integrated with rhythmic breathing to drive a...

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4. https://www.youtube.com/watch?v=XCIviBT3Txc

5. https://www.youtube.com/watch?v=gv85GPNbuH8

Gaiam - 15 Minute Results Yoga DVD

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YogaYog - 15 Minute Yoga Practice for Youth | Tanvi Gada - #Yoga