Social Life Stress Archives - The American Institute of Stress https://www.stress.org/category/social-life-stress/ Mon, 04 Aug 2025 14:41:27 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 I Nearly Died From ‘Broken Heart Syndrome’ — And Here’s Why You Could Be At Risk, Too https://www.stress.org/news/i-nearly-died-from-broken-heart-syndrome-and-heres-why-you-could-be-at-risk-too/?utm_source=rss&utm_medium=rss&utm_campaign=i-nearly-died-from-broken-heart-syndrome-and-heres-why-you-could-be-at-risk-too Mon, 04 Aug 2025 14:41:27 +0000 https://www.stress.org/?post_type=news&p=112246
The author and her husband on their honeymoon in 2017.
The author and her husband on their honeymoon in 2017.Courtesy of Melisse Lombard

“’Are you under any significant stress?’ one of the cardiologists asked me during rounds the next morning. I stared at him blankly.”

“I hope you’re taking care of yourself.”

That’s the line that’s been coming at me for years now –– across my texts, LinkedIn DMs and voicemails, across dinner tables and Slack messages, and haven’t-seen-you-in-forever emails.

I know people mean well. I can feel their complicated mix of sympathy, pity and thank-God-it’s-not-me relief.

But the words roll off tongues with an ease and frequency usually reserved for basic, mindless tasks –– not the truly daunting business of righting yourself after being pummeled by one (or more) of adult life’s most stressful experiences.

According to The Holmes-Rahe Stress Inventory by The American Institute of Stress, I’ve been through a whole host of those experiences– some of them a few times over.

My father and maternal grandmother both died of cancer the same year, I’ve moved more than a dozen times since graduating from college, and I’ve lost three jobs.

In the past year alone, I’ve gotten laid off; had my 3-year-old son diagnosed with a rare, difficult-to-control epilepsy; and tested positive for COVID on my birthday.

My friends have dubbed me “a warrior,” “a real-life superhero,” and “the queen of coping.” And while I don’t know if those are fully-earned monikers in a country where almost 38 million people are living below the poverty line, I’ve admittedly asked myself: Is this a normal amount of stuff to deal with?

But at the end of the day, I know I’m not special. At the very least, we’re all being subjected to the truly head-banging soundtrack of everything that’s going wrong in this world, including deep-rooted racism, misogyny, gun violence, natural disasters, political turmoil, the aftershocks of a global pandemic, and more.

And these chronic stressors –– in addition to isolated events –– are heavy contributors to any given person’s cumulative stress level.

But we keep on keeping on, right?

After being repeatedly Whack-a-Mole-d by a few of life’s most stressful events, I continued making plans where I could. I started my own business, and I scheduled an elective plastic surgery I’d been considering for a long time. I was excited about the expected results after staring at a postpartum body I barely recognized for three-plus years.

So, on Jan. 17, 2023, at 5:30 a.m., I arrived at the hospital for my surgery. The night before, I half-jokingly said to my mom and my husband, Pearse: “If anything happens to me, I love you!”

“You’ll be fine!” They both replied in rapid succession.

“I know, I know,” I said. “I’m just saying it.”

They put me in bay number 13 for the surgery prep. I wondered aloud to Pearse over the phone if that was bad luck. We quickly chuckled about it and then it was time for me to go to the induction room.

The anesthesia team gave me some medication to calm my nerves, wheeled me into the operating room, and put me to sleep.

About 10 minutes later, everything went sideways.

My medical team couldn’t get a pulse on me –– femoral, radial, carotid –– nothing. They started CPR.

After a few minutes, they were able to resuscitate me, and I was emergently transferred to the cardiac catheterization lab.

When I regained consciousness later that day, I tried to take stock of my surroundings and my body.

I was still out of it from the anesthesia, but I knew this wasn’t the way I had expected to wake up –– with a breathing tube down my throat and a still-undetermined amount of lines coming out of my neck, arms and hands.

I eventually learned I was in the cardiac intensive care unit, where I stayed for the rest of the week recovering from being brought back to life, undergoing invasive cardiac testing, and hosting a revolving door of medical professionals.

“Are you under any significant stress?” One of the cardiologists asked me during rounds the next morning.

I stared at him blankly.

The author and her dad in the mid-1980s.
The author and her dad in the mid-1980s.
Courtesy of Melisse Lombard

I thought about all the days when even four anti-epileptic drugs couldn’t stop our son from having close to 1,000 seizures. I thought about all the nights I’d spent picking up and putting down our resurrected baby monitor, in a constant panic that every breath, every shift, every groan from his room was a seizure. I thought about his medical ketogenic diet that requires us to painstakingly weigh every morsel of food to the tenth of a gram. I thought about holding him on his side time after time as he convulsed, staring at the stopwatch on my phone, silently begging some unknown higher being to make it stop.

I thought about losing my job six months ago in the never-ending river of tech layoffs meandering through the workforce. I had vowed to myself I wouldn’t lose my professional edge through parenting, the pandemic, and getting cut from yet another full-time gig. Was that happening now that I’m self-employed and only working part-time? And do I even care anymore?

I thought about my dad –– a former pediatric anesthesiologist –– and how I wished he was there to tell me everything’s going to be OK. I thought about how grief has a cruel way of forever siphoning off just a little bit of the joy that comes with every celebration-worthy event, every achievement. And I thought about how ironic it was that I’d coded on the operating table after getting anesthesia –– my dad’s exact work.

Ultimately, my heart function eventually returned to normal and my medical team ruled out every cardiac condition except one: stress cardiomyopathy, also known as “broken heart syndrome.” It’s a complex condition in which the heart muscle is quickly, but temporarily, weakened, often as a result of intense emotional or physical stress.

According to my cardiologist, Dr. Anna C. O’Kelly, a fellow in cardiovascular medicine at Massachusetts General Hospital, my case, like many stress cardiomyopathy cases, isn’t clear cut –– and was likely multifactorial.

“It is hard to know which came first,” said Dr. O’Kelly. “Did you develop stress cardiomyopathy from all the many life stressors you have… which placed you ‘at risk’ for the cardiac arrest? Or did your body interact poorly with the anesthesia leading to your cardiac arrest, which then caused a stress cardiomyopathy?”

The role stress played in my situation is a mystery I’m still very much grappling with. And a frustrating mystery at that, because while I probably had above-average stress in my life, I wasn’t just letting it go unchecked.

I’ve been seeing a therapist regularly since my dad died, I’ve test driven many stress management techniques over the years, and I’m hyper-aware of what I’m doing (or not doing) on a daily basis to fortify my mental health and well-being.

I now take an hour-long walk every day, I just finished a 12-week cardiac rehabilitation program, I joined a gym, I’m on a beta-blocker, and I’ve finally let myself spend a few nights away from home to sleep without staring at the baby monitor all night.

But fitting all that in on top of day-to-day life –– figuring out how to “take care of yourself” today –– sure feels like a bonafide burden. Like that to-do list item you can never cross off. An extra responsibility that comes at you day after day with the cliché laundry list of yoga and just-10-minutes-of-meditation and daily exercise and weekly therapy and time with family and time with friends and time to yourself and time for the hobbies that help you feel like a person.

And if I –– an upper-middle class, straight, white homeowner, with a master’s degree, community support, a stable of resources, and an incredible amount of privilege –– can’t take care of myself in America today enough to avoid stress-induced heart failure, then how can anyone?

So, where do I go from here? Where do any of us go from here?

After all, when it comes to stress, I’m certainly not alone. According to the American Psychological Association, 27% of Americans report they are so stressed they can’t function.

“That’s huge,” Dr. Lynn Bufka, associate chief for practice transformation at the American Psychological Association, and a licensed psychologist in the state of Maryland, told me.

Dr. Bufka also says this type of collective, debilitating stress produces a ripple effect that seeps into just about every crevice of society.

“It’s not about one person being so stressed they can’t function,” she said. “It means workplaces aren’t functioning as well, students aren’t learning as well.”

This type of widespread underperformance as a result of our stress only adds to our stress level, creating a vicious cycle that’s very hard to break.

Plus, chronic stress –– the kind that comes from things like having your basic human rights stripped away based solely on your gender identity or sexual orientation, or caring for someone with a disability –– can impact almost every system in the body. And those resulting physical health issues (hello, broken heart syndrome) are, you guessed it, stressful.

The author getting prepped for surgery the morning of Jan. 17, 2023, about an hour before she coded on the operating table.
The author getting prepped for surgery the morning of Jan. 17, 2023, about an hour before she coded on the operating table.
Courtesy of Melisse Lombard

“There is definitely a link –– which we are increasingly appreciating –– between our psychological and cardiovascular health,” said Dr. O’Kelly. “The exact mechanism is not entirely clear, though it is likely bidirectional. For example, depression is a risk [factor] for heart disease, but you can imagine ways in which heart disease is also a risk factor for depression if you aren’t able to be as active, or have shortness of breath, or frequent hospital admissions.”

Nevertheless, many of us who have the means and wherewithal, try and try again to tunnel our way through the stress wall, doing our yoga and just-10-minutes-of-meditation and daily exercise and weekly therapy and time with family and time with friends and time to ourselves and time for the hobbies that help us feel like people.

But this isn’t something an açaí bowl or putting down your phone during dinner can fix. We need a lifeline.

Because in the face of no federal bereavement policy, 12 weeks of unpaid family leave, average annual child care costs coming in north of $10,000, average bachelor’s degree loan debt clocking in at $28,400, a health care system that will bankrupt most people at the first sign of a significant health complication, and much more, another thing is becoming abundantly clear: Even those of us with a roof over our head and food on our table are out here falling through a safety net that was already tattered and torn at best.

Dr. Bufka acknowledges that constructing an adequate safety net –– in addition to pursuing the activities and boundaries that keep our individual stress levels in check –– is crucial in helping Americans manage their stress levels.

To be sure, that’s a daunting challenge all around.

Just to lay a strong nationwide foundation, we’re talking universal access to annual mental health check-ups, improved distribution of stress management resources in communities across the country, every workplace and school being equipped to take on mental health challenges, and fixing complex systemic issues –– like racism, sexism and food instability –– that contribute to chronic stress.

Of course, there are many dedicated professionals already working to make progress in these areas. But when 76% of people nationwide have stress-induced health problems, doesn’t it seem like our leaders’ urgent duty to help us move the needle? Shouldn’t their main responsibility be to hold fast to the ideal of having a country full of people who are in a position to achieve contentment?

Can we really say we’re the home of the American dream –– the land of equal opportunity for success –– if we don’t address the stress elephant in the room? The simple fact is that a bunch of us are out here not functioning or literally coding on operating tables, because no matter how hard we try to chip away at our individual stressors, our country isn’t meeting us halfway.

I’ll happily relinquish the “queen of coping” crown and the “real-life superhero” cape in exchange for more systems and policies that take a little pressure off everyone.

After all, I’m just one member of an army of stressed out soldiers who I can only imagine are waving their white flags, ready to openly admit that a few weekly down dogs and sun salutations will never fully combat the stress that comes from living paycheck to paycheck, worrying your child is going to catch the next bullet, or grappling with medical trauma.

We’re all warriors. We’re all resilient. We can move through hard things. We can withstand the blows life deals us. We just need a little help stopping the bleeding along the way.

Image by Mohamed Hassan from Pixabay

This story was originally published in September 2023 and is being rerun now as part of HuffPost Personal’s “Best Of” series.

Melisse Lombard is a writer, editor, content professional and former journalist, now running her own editorial content production company. She lives outside Boston with her husband, Pearse, their son, and their pup. Melisse is also a co-founder of and singer in award-winning professional a cappella group, Sound Off.

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I Drank a “Cortisol Cocktail” Every Day for a Week—Here’s What Happened https://www.stress.org/news/i-drank-a-cortisol-cocktail-every-day-for-a-week-heres-what-happened/?utm_source=rss&utm_medium=rss&utm_campaign=i-drank-a-cortisol-cocktail-every-day-for-a-week-heres-what-happened Fri, 16 May 2025 13:04:36 +0000 https://www.stress.org/?post_type=news&p=110964 A doctor in the midst of wedding planning tried drinking this trending tonic. Here’s what actually helped, and the touted benefit that didn’t deliver.

If you’ve spent any time on social media lately, it’s possible you’ve come across the popular “cortisol cocktail”—a citrusy drink that promises to boost energy, ease stress, and help balance hormones. It’s easy to see why the idea has caught on. According to The American Institute of Stress, 77% of people say stress impacts their physical health, and 73% say it takes a toll on their mental health. In a culture where many of us feel constantly wired yet worn out, it’s no surprise people are looking for simple ways to self-soothe.

Cortisol, known as the stress hormone, is produced by the adrenal glands to help your body respond to stress. It also regulates processes related to metabolism, inflammation control, blood pressure management, and the sleep-wake cycle. When cortisol levels are too high or too low, you may notice shifts in your mood, energy, and overall health.

But can this homemade “cortisol cocktail” really make a difference? With my background in family medicine and national certification in nutrition—and with a month ticking down until my wedding—I tried this buzzy beverage for seven days and logged my experience.

I also consulted with Julia Zumpano, RD, LD, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, for expert insight into how to make this drink work and whether there are more effective ways to get the same benefits.

What is the “cortisol cocktail”?

 

The cortisol cocktail, which has also been referred to as the “adrenal cocktail,” sounds a little like vacation in a cup. It’s become regarded as a natural wellness drink promoted to support adrenal health, replenish key nutrients, and help regulate cortisol.

While a few powdered mixes are available to buy, Zumpano advised me that it’s easy to make this drink at home. She suggested a classic cortisol cocktail would include:

  • Half-cup orange juice, rich in vitamin C (which supports adrenal function) and potassium—look for the purest orange juice you can find, with as little added sugar or “natural flavors” as possible
  • Half-cup coconut water, a natural source of electrolytes
  • A pinch of sea salt, for a boost of sodium and trace minerals

This combination delivers roughly:

  • 80 calories
  • 17 grams of carbohydrates
  • 130 milligrams (mg) of sodium
  • 550 mg of potassium

Zumpano notes that these values may change depending on any extras you mix in. Some people add ingredients like collagen protein powder, cream of tartar (if it seems puzzling, the logic is that it’s another source of potassium), or coconut cream to boost the nutrient profile.

Before making my own cortisol cocktail, I asked Zumpano for her recommendations on how to make it as healthy as possible. Her advice? Stick with the basics. “Keep it down to eight ounces max,” she said. “The optional add on of collagen protein or coconut cream may help slow down the sugar from entering the bloodstream,” which can help manage blood sugar spikes.

She also cautioned against using too much salt, especially for individuals on a sodium-restricted diet.

Potential benefits, and cautions, of a cortisol cocktail

Proponents have stated that a cortisol cocktail helps:

  • Improve energy levels
  • Rehydrate and replenish electrolytes
  • Support hormone balance
  • Reduce stress and fatigue
  • Improve sleep

One of the most widely discussed benefits is that cortisol cocktails help with adrenal fatigue. However, there is currently no medical evidence to support this idea. The adrenal glands, which are two small glands located above each kidney, produce hormones, including cortisol. Some believe that chronic stress can “burn out” the adrenals, leading to fatigue and hormone imbalances.

“In the medical profession, our practice is based on evidence,” says Pratibha Rao, MD, MPH, a board-certified endocrinologist at the Cleveland Clinic, “and there is no evidence that adrenal fatigue exists,” she explains in the Clinic’s Health Essentials blog.

There’s also no proof that cortisol cocktails directly nourish or support the adrenal glands beyond what a balanced diet already offers. That said, Dr. Rao notes they’re generally harmless for most people—as long as you don’t overdo it and don’t have any underlying health conditions.

It’s also important to understand the difference between adrenal fatigue and adrenal insufficiency, a serious medical condition in which the adrenal glands fail to produce enough cortisol. Symptoms include nausea, vomiting, low blood pressure, low blood sugar, and extreme fatigue. If you experience these signs, see a doctor right away.

Drinking a cortisol cocktail every day

For one week, I drank a cortisol cocktail every afternoon around 3 p.m.—a time when my energy typically dipped and I found myself tempted by caffeine or sugary snacks. I followed the classic recipe of one half cup of orange juice, one half cup of coconut water, and a pinch of pink Himalayan salt. On some days, I added a spoonful of coconut cream for blood sugar support.

Here’s what I noticed—both the benefits and what didn’t quite live up to the hype:

Drinking a cortisol cocktail was refreshing

One of the most enjoyable parts of drinking a cortisol cocktail every day was how refreshing it felt, especially during hot Florida afternoons. It gave me a hydrating break from plain water, and I looked forward to the citrusy taste.

“Sodium and potassium are minerals (and electrolytes) that are essential for our tissues, cells, and fluid balance,” Zumpano explains. “You need about twice as much potassium than sodium,” which this drink delivers.

Beyond taste, I could tell I was staying hydrated. One of the best indicators of hydration is urine color—a pale yellow means you’re likely well-hydrated, while dark yellow or amber may signal dehydration. Throughout the week, my urine stayed consistently light yellow, which reassured me that the electrolytes in the cortisol cocktail were doing their job. I also noticed fewer signs of dehydration, like dry mouth or afternoon fatigue. Drinking a cortisol cocktail may also be a healthier alternative to artificially flavored sports drinks, offering natural hydration without the added sugars and synthetic ingredients.

Drinking a cortisol cocktail gave me an energy boost

Cutting back on caffeine has been a personal goal, and during the week I drank a cortisol cocktail every day, I managed to go completely coffee-free. To be fair, I was also making an effort to stay hydrated and eat more nutrient-dense foods, but I still noticed a consistent midday energy lift after drinking the cocktail.

The natural sugars in the orange juice provided a quick glucose boost, while the electrolytes from coconut water and sea salt likely helped improve hydration and reduce that sluggish afternoon feeling. According to Dr. Rao, staying well-hydrated and eating a balanced, nutrient-rich diet are key to maintaining energy, and you don’t necessarily need a cortisol cocktail to get there.

Drinking a cortisol cocktail wasn’t a cure-all for my stress

Online claims suggest that cortisol cocktails can help reduce stress, but there’s currently no scientific evidence that drinking a cortisol cocktail directly lowers cortisol levels or calms the body’s stress response.

Despite the name, the cortisol cocktail didn’t melt away my stress. While it offered a refreshing pause in my afternoon and helped me stay hydrated, I didn’t experience any noticeable changes in how I reacted to daily pressures.

If you’re seeking proven, science-backed ways to manage stress, many medical professionals like me recommend focusing on the following:

  • Exercise regularly: Physical activity helps lower cortisol and boosts mood-enhancing endorphins. Even brisk walking has measurable effects.
  • Get enough sleep: Poor sleep is closely linked with higher cortisol levels and increased stress reactivity.
  • Practice mindfulness or meditation: Studies show that mindfulness-based stress reduction (MBSR) programs can significantly lower cortisol and perceived stress.
  • Connect with others: Strong social support is associated with lower stress hormone levels and better mental health.
  • Limit caffeine and alcohol: Overuse of stimulants and depressants can disrupt your body’s stress response system.
  • Eat a balanced diet: Nutrient-dense foods support hormone balance and help regulate mood and energy.

Will I keep drinking cortisol cocktails?

While I don’t plan to drink a cortisol cocktail every day, I can see myself enjoying one occasionally, especially as a way to stay hydrated. The combination of vitamin C, potassium, and electrolytes can be beneficial, but it’s not the only way to get those nutrients.

When I asked Zumpano about more sustainable ways to get the same benefits through food, she shared a list of nutrient-rich options.

Potassium-rich foods include:

  • Bananas
  • Oranges
  • Potatoes
  • Cantaloupe
  • Avocados
  • Leafy greens
  • Broccoli
  • Sweet potatoes
  • Beets
  • Honeydew melon

Foods high in vitamin C include:

  • Citrus fruits
  • Bell peppers
  • Strawberries
  • Kiwi
  • Papaya
  • Broccoli
  • Brussels sprouts
  • Tomatoes
  • Kale

As for the sodium component of a cortisol cocktail, Zumpano added, “Most people get adequate—if not excessive—sodium through the Standard American Diet (SAD). Therefore, extra sodium is typically not necessary unless you’re eating a whole foods diet and need to add salt to meet your needs.”

In other words, if you’re eating a balanced diet with a variety of whole fruits and vegetables, you’re likely already getting the nutrients that a cortisol cocktail provides—without needing to drink it daily.

Are there side effects to drinking cortisol cocktails?

While a cortisol cocktail can be a hydrating and nutrient-rich option for many, it’s not without potential downsides, especially if consumed in large amounts. Possible side effects of drinking a cortisol cocktail include:

  • Blood sugar spikes, particularly for those with diabetes or insulin resistance, due to the natural sugars in orange juice
  • Increased blood pressure, as the added sea salt contributes to sodium intake
  • Electrolyte imbalance, if consumed in excess, especially in people with kidney issues
  • Tooth enamel erosion, since acidic citrus juices can wear down enamel over time if proper dental hygiene isn’t followed

Are cortisol cocktails safe for everyone?

For most healthy individuals, drinking a cortisol cocktail daily is generally considered safe, says Zumpano. However, if you have underlying health conditions, it’s important to proceed with caution. The ingredients—particularly the potassium from coconut water and sodium from salt—can pose risks for certain groups.

Speak to your doctor before drinking a cortisol cocktail daily if you have:

  • Kidney disease
  • High blood pressure
  • Diabetes or insulin resistance
  • Heart conditions that require fluid restrictions

 

 

About the experts
  • Julia Zumpano, RD, LD, has been a registered dietitian with the Cleveland Clinic Center for Human Nutrition for almost 20 years, specializing in disease prevention and management.
  • Pratibha Rao, MD, MPH, is a board-certified endocrinologist with the Cleveland Clinic since 2014.
Author Dr. Patricia Varacallo, DO

Image by Shelley Evans from Pixabay

Image by MegaportMedia from Pixabay

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UCF community weighs in on stress during “Stress Awareness Month” https://www.stress.org/news/ucf-community-weighs-in-on-stress-during-stress-awareness-month/?utm_source=rss&utm_medium=rss&utm_campaign=ucf-community-weighs-in-on-stress-during-stress-awareness-month Wed, 23 Apr 2025 13:20:59 +0000 https://www.stress.org/?post_type=news&p=110385

Stress can be a significant and often overlooked threat to health that can impact daily lives. Since April is considered “Stress Awareness Month,” it’s important to recognize that stress can lead to various serious health issues, a former neurologist said.

“Neurologically, stress doesn’t really cause a lot of changes, but if a person experiences (stress) for a long time, it can cause memory loss and behavioral changes,” Grisel Rada, former neurologist and Orlando resident, said.

Caitlyn Vasey, a sophomore English major, was recently diagnosed with depression and anxiety due to college stressors.

Even before the diagnosis, she felt like anything that didn’t involve lying in bed and playing on her phone felt like a waste of time. The thought of being in big crowds and dealing with final exams gave her a lot of anxiety.

“Classes felt like such a difficult task; I just couldn’t do it,” Vasey said. “The biggest symptom I noticed was just being in bed all the time, not going to class, not seeing my friends. I was kind of isolating myself in a way.”

Vasey works as a resident assistant for the Rosen College campus and says her job is the most stressful thing in her life.

“When I’m on call, I’m normally super on edge because at any moment, if a situation arises, I have to deal with it, no matter if I’m in the middle of like a test, if I’m hanging out with friends, I have to report to it,” Vasey said.

According to the Valley Professionals Community Health Center, a study by The American Institute of Stress, about 33% of people report feeling extreme stress, 77% of people experience stress that affects their physical health, 73% of people have stress that impacts their mental health and 48% of people have trouble sleeping because of stress.

Rada said when a person is under a lot of stress for a long time, the levels of serotonin and dopamine, the main neurotransmitters in the brain in charge of making a person feel good, start decreasing. Interchangeably, the levels of cortisol — a steroid hormone that affects several aspects of a person’s health and helps regulate their body’s response to stress — start increasing.

Rada said that on an anatomical level, people don’t experience a lot of changes. It’s more about physiological changes that can potentially present.

According to The American Institute of Stress, different types of stress can potentially affect a person’s life. Eustress is the good stress in life, such as making new friends or graduating. Distress involves bad experiences like financial problems or work difficulties. Acute stress is the flight-or-fight response and chronic stress is the general cost of living such as bills.

Olivia Smith, sophomore English and legal studies double major, said during finals week she only focuses her attention on studying, nothing else matters, which helps her deal with anxiety levels.

“There’s no work and I don’t hang out with my friends; I’m literally just focusing on finals,” Smith said. “I make a schedule or spend a lot of time at the library; I don’t just stay in my room, but finals week is literally just all about finals.”

UCF offers students access to multiple services and programs to help them cope with the stress and anxiety caused by not only school but their daily lives as well, including Counseling and Psychological Services and Wellness and Health Promotion Services.

Vanessa Stein, CAPS assistant director and outreach prevention, said one of the most important treatments they offer is counseling.

Stein said that 60% of students seek help at CAPS because of anxiety problems, making it the number one reason for counseling. Stress and depression are number two, making up around 37% of the student body.

UCF’s Wellness and Health Promotion Services also offers different programs to help students deal with stress, the most common being Biofeedback: Relaxation Training Program, which is a one-on-one counselor-assisted training program that educates students to implement relaxation techniques in a six-session time period.

Pam Mills, WHPS biofeedback and stress management coordinator, said students are always looking for ways to manage stress and that the biofeedback program is a good way to help them achieve that goal.

The program involves breathing techniques, muscle relaxation, monitoring the circulatory response to stress, relaxation techniques such as meditation and guided imagery. This one involves guiding the student through a scene like a beach scene and takes them outside of a stressful situation and puts them in a relaxing scenario.

Some people prefer to try different coping mechanisms on their own, such as finding a different environment to decompress.

“I’m an English major, so I usually find myself very stressed and anxiety-ridden when it comes to my finals because of writer’s block,” Vasey said. “My room usually holds a lot of that anxiety, so I try to find a different environment like my boyfriend’s house because I know he’ll help cope through that.”

Smith feels like reading is the best way to get out of her head and focus on just one thing.

“It’s genuinely one of the only times where I’m not in my head about something,” Smith said. “I’m completely focused on the book and, like, in a different world and just kind of detached from what’s going on in my life.”

Stress can represent a threat to a person’s well-being, but Vasey said finding a support system or a coping mechanism to help navigate through it can be useful.

“My biggest advice is to ask for help and rely on your support system,” Vasey said. “For a long time, I kept thinking that I could do this on my own, but if you surround yourself with people who truly love you, they’ll understand, and they’ll do their best to support you through anything that may stress you out or give you anxiety.”

By Keily Alfonzo  for The Charge
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Teen stress drags down U.S. economy, study concludes https://www.stress.org/news/teen-stress-drags-down-u-s-economy-study-concludes/?utm_source=rss&utm_medium=rss&utm_campaign=teen-stress-drags-down-u-s-economy-study-concludes Fri, 17 Jan 2025 16:22:54 +0000 https://www.stress.org/?post_type=news&p=107432 Teenagers suffering from anxiety or depression are less likely to enter the workforce as young adults, and more likely to earn lower pay when they do, researchers reported in a study published Thursday in the journal, PLOS Medicine. Adobe stock/HealthDay

 

Stressed-out teenagers appear to be dragging down the U.S. economy, a new study says.Teenagers suffering from anxiety or depression are less likely to enter the workforce as young adults, and more likely to earn lower pay when they do, researchers reported in a study published Thursday in the journal, PLOS Medicine.

The economic impact is so great that $52 billion in U.S. budget savings could occur over 10 years if efforts are made to help even 10% of teens at risk for stress, researchers estimate.

“Our new research finds that, at the scale of the United States economy, improvements in adolescent mental health may bring many billions of dollars of federal budget benefits over ten years, potentially offsetting the costs of policy change that could cover critical services for young people,” lead researcher Nathaniel Counts, chief policy officer for The Kennedy Forum in Brigantine, N.J., said in a news release.

For the new study, researchers analyzed data on more than 3,300 participants in an ongoing Bureau of Labor Statistics study that is following children as they progress into adulthood.

The research team analyzed data gathered in 2000, when participants were 15 to 17, to check their mental health as teenagers. They looked specifically at questions that assessed anxiety and depression among the teens.

 

Researchers then looked at data gathered a decade later, in 2010, to see how the teens’ earlier mental health affected their job prospects as young adults.

Results show that 6% fewer people were holding down a job as a young adult if they suffered from clinically significant anxiety or depression as a teenager.

Young adults who were stressed as teens also earned nearly $5,700 less in annual wages, researchers found.

The researchers then estimated the potential impact on the U.S. budget if a hypothetical policy extended mental health preventive care to 10% of teens at risk of stress.

The added productivity from those teens who avoided stress amounted to $52 billion in additional federal revenue over 10 years.

The results support efforts like a 2023 law passed by Congress investing $60 million annually in U.S. mental health care, researchers said. That policy aims to expand access to mental health care at a rate of about 500 people for every $1 million spent.

“To reach 5 million people (roughly 25% of the adolescent population), the legislature would need to expand this program and invest at least $10 billion,” the research team wrote.

“Given the estimated savings of $52 billion over 10 years if the interventions can reach 10% of adolescents who would otherwise go on to develop depression, investments in adolescent mental health at scale will plausibly provide significant offsetting returns,” they concluded.

To learn more about stress go to stress.org.

Photo by RDNE Stock project

 

By Dennis Thompson, HealthDay News Original Post-

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Alone Time Helps Reduce Holiday Stress https://www.stress.org/news/alone-time-helps-reduce-holiday-stress/?utm_source=rss&utm_medium=rss&utm_campaign=alone-time-helps-reduce-holiday-stress Thu, 05 Dec 2024 14:34:35 +0000 https://www.stress.org/?post_type=news&p=106489 Summary: 46% of Americans don’t get enough alone time during the holiday season, even though 56% say it’s crucial for their mental health. Taking brief moments alone can help the nervous system settle, reducing stress and improving well-being during this busy time.

Experts suggest simple strategies, like leaving your phone in another room or pausing in your car for a few minutes, to recharge. Prioritizing alone time, even in small doses, can make the holidays more enjoyable without sacrificing social connections.

Key Facts:

  • 46% of Americans report lacking alone time during the holidays.
  • 56% say alone time is essential for their mental health.
  • Brief breaks alone help reduce stress and support mental and physical health.

Source: Ohio State University

Some say the holidays are the most wonderful time of the year. But for others, the hectic holiday season may be the most stressful. 

A new national survey of 1,000 Americans commissioned by The Ohio State University Wexner Medical Center and College of Medicine shows that 46% of Americans say they don’t get the alone time they need during the holidays.

In addition, 56% of survey respondents say that it’s very important to their mental health to have adequate alone time.

Sophie Lazarus, PhD, a clinical psychologist in the Department of Psychiatry and Behavioral Health at Ohio State, says in a world that glorifies staying busy, taking a brief break alone can be rewarding both mentally and physically.

A few minutes to yourself can reduce the stress of the season and help your mental health, she said.

“By taking a brief pause alone, our nervous system can settle, our mind can settle, our body can settle. And I think that can be important. We know that chronic stress is not good for us,” said Lazarus.

It’s important to make yourself a priority, and this can be accomplished by adding something simple to your routine that doesn’t require a large chunk of time or effort, Lazarus said.

Lazarus, who focuses on mindfulness-based interventions, mood and anxiety disorders, has a few suggestions to help stressed out people stay present throughout the hustle and bustle of the holiday season.

“Try putting your phone in a totally different room when you decide you’re going to spend alone time, knowing how hard it is to resist picking it up, the pulls on our attention and on our priorities,” Lazarus said.

“Or take two or three minutes in the car before you go pick your kids up or before you go back into the house after work to just be alone.”

Lazarus says to take what works best for you into consideration when making these changes to your routine.

“One size doesn’t fit everyone. Being flexible and finding a balance is best,” Lazarus said.

Lazarus reminds patients it’s okay to take alone time.

“I think it’s important to remember that just because you’re prioritizing yourself at this moment doesn’t mean that you’re selfish and doesn’t mean that you always make the choice to prioritize yourself over others,” Lazarus said.

Alone time doesn’t have to be solo, either.

“Some people might experience alone time from going to a movie by themselves or going to a park where there’s a lot of people, or going to a coffee shop,” Lazarus said. “It can also be this absence of having to perform or interact socially in a more direct way.”

 

 For more information about stress and related issues go to stress.org

About this psychology research news

Author: Ben Roselieb
Source: Ohio State University
Contact: Ben Roselieb – Ohio State University
Image: The image is credited to Photo by Yaroslav Shuraev

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Stress Rash: What It Looks Like, Symptoms & Treatment https://www.stress.org/news/stress-rash-what-it-looks-like-symptoms-treatment/?utm_source=rss&utm_medium=rss&utm_campaign=stress-rash-what-it-looks-like-symptoms-treatment Fri, 04 Oct 2024 13:06:10 +0000 https://www.stress.org/?post_type=news&p=105229

We know that stress can take a toll on the body, but many may not realize it can produce a rash.

“Stress can increase the level of the hormone cortisol, increasing inflammation in your body, which can lead to hives, acne, eczema, and hair loss, among other symptoms,” dermatologist Dr. Elizabeth Farhat said in a recent article.

Typically, hives are caused by an allergic reaction but can actually be triggered by stress. According to Scripps, you are more likely to develop a stress rash if you have experienced asthma, eczema, rosacea or allergies.

Here is everything you need to know to manage a stress rash.

1. What does stress rash look like?

According to the Cleveland Clinic, hives can appear on your face, hands and neck. The hives will look like raised bumps that are reddish on lighter-colored skin. They can look like tiny pinpoints or welts and may develop into raised red clusters. Hives can change size and shape. When you press on the bumps, the skin will turn lighter in the center. When you have a stress rash on your face, you may also experience painful swelling of your lips, eyes and the inside of your throat. The rash can burn, itch and cause pain.

2. Where does a stress rash appear?

Hives can appear anywhere on the body. However, according to Scripps, when a stress rash causes hives, they are more likely to appear on the face, neck, chest or arms. The hives can be as small as a pinpoint or merge into an area the size of a dinner plate. They can come and go within a few days, but can then return. The rash can wax and wane for up to six weeks or even years.

3. How to get rid of a stress rash

If you have swelling of the mouth or throat, this is considered a medical emergency. Call 911 immediately.

The Mayo Clinic recommends using non-drowsy anti-itch medications (antihistamines). They will calm the itching and reduce the swelling associated with the rash. They are available over the counter and by prescription.

Mount Sinai suggests adding an over-the-counter antacid along with a histamine H2 receptor blocker (H2 blocker). The American Institute of Stress recommends trying milk compresses. The fat in whole milk can soothe skin; skim milk won’t work here. Cold compresses may also provide relief from itching and swelling. Topical steroids, like hydrocortisone, can also help.

The Mayo Clinic also recommends taking a cool bath. Adding baking soda and oatmeal to the tub can relieve the itching associated with hives. Wear loose-fitting clothing to avoid irritating the rash further.

You should seek medical assistance:

  • If you experience swelling of the throat or mouth or you are experiencing wheezing.
  • If the rash persists for more than six weeks
  • If the discomfort is not relieved by over-the-counter medications.

The good news is that although hives can be uncomfortable, they are usually harmless and disappear on their own.

4. How to prevent a stress rash

The best way to prevent stress rashes is to manage your stress levels:

Thea Gallagher, a clinical assistant professor in the department of psychiatry at NYU Langone Health in New York City, gave HealthDay some tips for managing stress. They include:

  • Get moving: Exercise helps your body combat stress
  • Decompress daily: Incorporate mindfulness, meditation, yoga and deep breathing to relieve stress
  • Get better sleep: Seven to nine hours of sleep per night is ideal
  • Eat a healthy diet: Incorporate fruits, vegetables, whole grains and lean protein into your meals
  • Connect: Connecting with loved ones is great for stress relief
  • Ask for help: See your doctor if the stress is persistent
  • Keep your perspective: Focus on the good in your life.

5. More information

Visit Stress.org for more information about stress.

OP-HealthDay

 
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These Are The Most Stressful Cities For Commuters, Data Shows https://www.stress.org/news/these-are-the-most-stressful-cities-for-commuters-data-shows/?utm_source=rss&utm_medium=rss&utm_campaign=these-are-the-most-stressful-cities-for-commuters-data-shows Mon, 01 Jul 2024 15:37:28 +0000 https://www.stress.org/?post_type=news&p=89181 The American Institute of Stress defines a stressful situation as one that most commonly causes “physical, mental, or emotional strain or tension.” For millions of Americans that likely sounds a lot like their daily commutes, especially among those who are being required to return to the office after an extended period working remotely.

According to the website Workable.com, the most unruly commutes can adversely affect one’s mental health, with the longest daily to-and-from trips often disrupting one’s life/work balance and leading to burnout. Aside from the inconvenience and frustration suffered from sitting in one’s vehicle going no place fast, difficult commutes can trigger anxiety caused by what amounts to a loss of control, leading to feelings of powerlessness and frustration. Perhaps not surprisingly, a University of Montreal study showed that those subjected to the longest commutes have a more likely chance of experiencing chronic stress.

Increased congestion on the nation’s highways, which combined with lingering high gas prices, and rising auto insurance rates and ongoing operating costs are making Americans’ daily commutes more arduous than ever. But motorists in some parts of the nation – and in other countries – tend to fare more or less anxious behind the wheel than others.

Measuring Highway Stress Levels

According to a study of commutes in the 30 largest cities in North America, the U.K. and Europe conducted by the personal finance site MoneySuperMarket.com, the most-horrific of the bunch in the U.S. can be found in the Los Angeles metro area, which the website regards as the second most stressful daily ride on the planet, second only to London.

Global metropolitan areas are ranked according to their applicable “Stress Scores,” which were determined by meticulously using monitors to track the heart rate (BPM) and heart rate variance (HRV) experienced by 300 drivers over a five-day period across the 30 largest cities in North America, the U.K. and Europe. For the uninitiated, the former is a measurement of how fast one’s heart is beating, which is generally lower when one is relaxed, while the latter measures the time between beats per minute, with lower levels indicating higher stress levels.

Drivers in London, which tops the chart, recorded a Stress Score of 92 out of a possible 100 points. Traffic congestion was found to raise the average Londoner’s resting heart rate by 25% (18 BPM), while also causing heart rate variance to dip by 33%.

Traffic was cited as being a major source of highway stress by 54% of respondents, followed by the questionable ability of other drivers at 52% and road layouts and conditions at 26%.

By contrast, Stockholm is least stressful major city for commuters with a score of just 12/100. This results from a nominal 3% increase in heart rates while driving and a slim 5% drop in HRV, both of which indicate low stress levels behind the wheel. We’re featuring lists of the most, and least onerous round trips both here and abroad below.

Coping Skills

How to best cope with the burgeoning burnout resulting from an especially grueling daily battle through traffic congestion? Assuming either taking public transportation or carpooling is not an option, the recruiting firm Robert Half offers these tips to help car-bound workers deal with the inevitable traffic tie-ups:

 

  • Leave 15 minutes earlier. Pushing one’s self out the door ahead of schedule can help lead to less-exhausting travel times.
  • Be strategic. Try alternate routes and traveling to and from work at different times of the day and plan around the combination that yields the least congestion, though this likely necessitates having a more-flexible work schedule than some employers may allow.
  • Keep a regular schedule. That said, some commuters find it difficult on their mental and physical well-being to maintain a variable schedule, in which case maintaining set wake-up and departure times can be less stressful in the long run.
  • Take control of the environment. Adjust the driver’s seat for maximum comfort and enjoy a relaxing (or stimulating) music genre, listen to podcasts or audio books or catch up with calls (hands-free, of course) to friends or family to more-pleasantly pass the time.
  • Pack snacks. Sitting in traffic is bad enough, but it can become that much more stressful if one is hungry. Keep protein bars and bottles of water in the car or a desk drawer for a boost before taking the long road home.

 

The Most Stressful Commutes In The U.S.

These are the U.S. cities in which drivers face the most nerve-wracking daily commutes, with their Stress Scores, based upon measured heart rates and heart rate variances of 300 drivers over a five-day period across the 30 largest cities in North America, the U.K. and Europe:

 

  1. Los Angeles: 84/100
  2. San Francisco: 78/100
  3. New York: 64/100
  4. Miami: 51/100
  5. Philadelphia: 48/100
  6. Boston: 40/100

 

The Worst Cities Outside The U.S. For Commuters

Think your daily commute is bad? These are the world capitals in which a daily trip to and from the office can be especially challenging:

 

  1. London, England: 92/100
  2. Paris, France: 84/100
  3. Cardiff, Wales: 67/100
  4. Rome, Italy: 55/100
  5. Glasgow, Scotland: 55/100
  6. Istanbul, Turkey: 54/100
  7. Bristol, England: 52/100

 

The Least-Stressful World Cities In Which To Drive To Work

Here’s where commuters have the easiest daily commutes with their minimal Stress Scores noted:

Stockholm. Sweden: 12/100

Berlin, Germany: 15/100

Toronto, Canada: 15/100

Montreal, Canada: 22/100

Sydney, Australia: 24/100

Brussels, Bekgium: 26/100

Leeds, England: 26/100

Edinburgh, Scotland: 28 /100

Manchester, England: 28 /100

Dublin, Ireland: 29 /100

 

For more information about stress-related issues visit The American Institute of Stress.

By for Forbes

Photo by Stan

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Finding The Balance Between Productivity And Employee Well-Being https://www.stress.org/news/finding-the-balance-between-productivity-and-employee-well-being/?utm_source=rss&utm_medium=rss&utm_campaign=finding-the-balance-between-productivity-and-employee-well-being Thu, 22 Feb 2024 18:36:47 +0000 https://www.stress.org/?p=83872 Sammy is the founder and CEO of YuLife, the lifestyle insurance company providing life insurance, well-being and rewards in one simple app.

In a recent report that surveyed 5,000 full-time employees, a striking 96% expressed a preference for companies that clearly prioritize well-being when exploring potential employers for their next job opportunity. But while there have been growing calls for workplaces to focus on greater work-life balance as part of employee well-being, we’ve also seen a counter-narrative arise from those who advocate for working longer hours at a high intensity if they desire success, as in the case of Elon Musk and the Wayfair CEO’s recently leaked email to his staff.

It is no surprise that this sentiment has earned both CEOs flak. Pushing staff to work 60 to 80 hours a week has historically been associated with workplace trauma and burnout. But this also seems to suggest that despite all the recent strides companies have made in terms of well-being, there are still those at the very top who believe that employee well-being can sometimes stand in the way of corporate profitability.

At its core lies a question of whether there can genuinely be a win-win here: Can employee well-being and productivity (and therefore profitability) go hand in hand in this economic climate? I believe they can.

What is the case for employee well-being?

The research indicates that companies that do not prioritize employee well-being will eventually pay in the long run in the form of attrition, absenteeism and insurance claims. According to McKinsey, unaddressed employee stress, burnout or health issues can yield higher absenteeism and reduced productivity, costing medium-sized companies $228 million to $355 million per year.

Furthermore, increasing levels of stress in the workplace are contributing to a surge in insurance claims as well as a subsequent rise in premiums. This is underscored by a report from The American Institute of Stress, which says that around 40% of workers’ compensation claims can be directly attributed to elevated stress levels.

Nurturing a culture that prioritizes employee mental and physical health can help minimize businesses’ risk exposure and bring several positive outcomes, including reduced absenteeism. When employees are healthy, both physically and mentally, the likelihood of them taking sick leave diminishes. A well-supported workforce exhibits a higher chance of being regularly engaged.

Is there a happy medium?

As someone who has experienced corporate burnout personally and is, at the same time, a founder concerned about firm performance in this economy, I think there is a healthy medium—a way to win on both fronts of productivity and well-being. I believe employee well-being can be realistic and aligned with market realities, but only if leaders become much more flexible with how we think about both productivity and employee well-being.

For starters, productivity levels are not proportional to hours spent at work, nor is productivity confined to the workplace. Many employees are exceptionally productive within a 40-hour work week and do not need to work longer hours. At the same time, employees are now adept at finding opportunistic pockets of time to do their most productive work. Our CMO, for instance, calls 6 a.m. to 8 a.m. her “magic hours,” a two-hour window in which she achieves more than she does in an entire afternoon.

Working habits often depend on an individual’s job function. Our data scientists, engineers and designers, for instance, need hours of uninterrupted deep work. They often find they work best after conventional work hours because they get the most productive work done in the absence of meetings.

Well-being and productivity are certainly not a one-size-fits-all, and productivity can be achieved without compromising on well-being.

How can you balance productivity and employee well-being?

Interestingly, my company has found that when individuals live healthier lives, this improves their focus and productivity levels. For instance, some employees may sneak in a workout during lunch hours or do a walking meeting so they can get another peak in focus and productivity after lunch, which is typically followed by an energy slump. Leaders can help support employees by encouraging regular breaks, physical activity and mindfulness practices.

A flexible schedule can also accommodate productivity by allowing your employees to work during times that align with their natural energy levels. In my experience, recognizing and respecting diverse work styles contributes to a more engaged and satisfied workforce.

Health tech and wearables have made it possible to observe, predict and therefore engineer your focus and productivity throughout the day through the measurement of vital health data points such as daily step counts, heart rate and deep sleep. (Full disclosure: My company offers this type of service, as do others.) Instead of focusing on the number of hours worked, consider using these as proxy metrics to understand employee focus and productivity levels, which can be a better indicator of performance than clocking numbers on a time sheet. On a broader level, you can also now use AI to analyze such datasets to predict negative outcomes like absenteeism and insurance claims in the future, which cost companies worldwide billions of dollars.

Other ways AI and health tech can be leveraged include:

• Equipping wearable devices with sensors to monitor environmental factors and employee movements so as to check potential safety hazards, helping you and your employees prevent accidents and injuries.

• Tracking biometric data, such as heart rate and sleep patterns, to identify signs of fatigue. This can provide insight into when employees are burned out.

• Monitoring stress levels, anxiety and overall well-being to help identify patterns associated with potential mental health challenges, allowing for more timely interventions and support.

Methods like these can help address a notable pain point for companies, many of which are gunning for profitability yet struggling with attrition, absenteeism and burnout. Even as we think about improving well-being and productivity, it is equally important to develop ways of managing health risks—and this is all the more possible thanks to advances in AI.

There’s so much we’ve learned about humans at work since the pandemic, and we need to continue evolving and adapting our understanding of productivity and well-being. I believe it will be through our willingness to revisit the ways we measure productivity, mitigate risk and understand well-being that we can truly achieve the win-win and build successful yet sustainable businesses today.

 

By

Originally posted in Forbes

Photo by fauxels

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The Science and Need for Friendships https://www.stress.org/news/the-science-and-need-for-friendships/?utm_source=rss&utm_medium=rss&utm_campaign=the-science-and-need-for-friendships Fri, 15 Dec 2023 15:35:54 +0000 https://www.stress.org/?p=82062

*This is an article from the Winter 2023-24 issue of Contentment Magazine.

“In the face of life’s challenges, having a close friend to turn to seems to be a buffer or protective factor against some of the negative outcomes we might otherwise see.”  

Catherine Bagwell, PhD 

By Linda Penkala, LMT 

As I look back on my life as a child growing up with three younger brothers and one older sister in Queens, N.Y. as a tomboy, I had some girl friends in the neighborhood, including Girl Scouts and friends at school. But there were always times when simply playing wire ball, football, or stoop ball, was a key social component to my life, and many times with the boys! There were moments when I had a hoot with my girlfriends, but I also appreciated my time with the guys. Never did I imagine that there was a benefit to friendships back then, that could possibly affect my health as it was all pure fun. But now the light shines bright on this Vitamin F, and it becomes evident we have to take it to heart. 

Friendships and Mental Health 

For health and mental wellbeing, the compelling research on the value of friends is deep and worthy of interest and time. According to the American Journal of Psychiatry, those who have close friends are happier with their lives and suffer from less depression.1 There exists a high probability that if people are less connected and not social, due to isolation and a lack of nourishing relationships, they have a higher risk of premature death. The sobering part of these sad statistics is that they may also die from a host of chronic diseases; most importantly cardiovascular disease.2 

Loneliness along with social isolation and the biological stress that ensues has been front and center in many media articles and is backed by in-depth research. It seems loneliness can be harmful to health in regard to white blood cells that play a part in a strong immune system. Steve Cole, MD found that chronic loneliness affects stress by way of the sympathetic (fight or flight) part of the central nervous system. This sets the stage for a higher level of inflammation, thus less immunity in those who are living a lonely life.3 

Bringing people together in social groups in older communities can have positive benefits, by lowering a sense of loneliness and improving mental health. Dr. Julene Johnson, a San Francisco researcher on the effects of aging brought older adults in 12 senior centers together for a study to see the difference in those who joined a 90-minute choir session, and those that did not. The result of those who sang together after taking their psychosocial evaluation, revealed they felt less lonely by developing a newfound social interest in their lives. Consequently, those in the non-choir group did not have any changes in their loneliness, and their life interest actually declined.4 

The bright side and positive component of having close friends is in regard to our own health and wellness. Healthy friends help other friends see the difference between making intentional healthier lifestyle choices in life, or not. This may be in regard to smoking, taking time for exercising and moving more, choosing to take up yoga, beginning to meditate, praying more, finding time to get a massage to reduce stress, or simply learning a new breathing technique to calm down. Witnessing a friend embark on a weight loss mission can impact one’s own dedication to healthier weight options, along with proactive choices.5 It appears that when one is surrounded by a positive life changing decision, it can influence and impact a friend’s life into the future. 

Does Friendship Make Life Meaningful? 

Support systems abound for those that live in advanced economies when asked the question, “what makes life meaningful?” Might we find that friendship made it in the top three answers? Yes, as the Pew Research Center compiled the data from over 19,000 people from these countries: Australia, New Zealand, Sweden, France, Greece, Germany, Canada, Singapore, Italy, Netherlands, Belgium, Japan, UK, US, Spain, South Korea, and Taiwan.6 The first choice of what makes life meaningful was FAMILY in 15 of the 17 countries, with OCCUPATION coming in second for about half of them, while FRIENDSHIP came in a distant third place in meaning for those in Australia, New Zealand, and Sweden. In fourth and fifth place, FRIENDS were only chosen seven times. 

Friendship and the Surgeon General 

Doing a deep dive into why friendships matter with US Surgeon General Dr. Vivek Murthy on his podcast House Calls, friendship expert Dr. Marisa G. Franco illuminates the value of friendship along with current trends.7 She is the author of the book, Platonic: How the Science of Attachment Can Help You Make and Keep Friends, along with being the assistant clinical professor at the University of Maryland, teaching about loneliness and friendship. Dr. Franco is passionate in her stance that strong friendships are the pillar of healthy lives. She states that she is seeing how friendship networks have been shrinking over the last few decades. They both agreed that in their professional lives teaching and traveling, when speaking on loneliness many in their audiences feel lonely. Dr. Franco states that friends help protect cognitive health, and conversations are like food to the brain. 

Dr. Franco has a unique proposition that friendship is more like a responsibility, and an investment in another whose back you have and can be counted on to be emotionally supportive through the years in good times or bad. In the end it comes down to committing to an intentional investment in time and energy to have a meaningful friendship helping each other’s successes and goals. 

She found in her research that men are different when they get married, as they tend to be okay letting go of some friendships, whereas women tend to keep their friendships vital and present in their lives. For men to believe that friendship is organic, and not intentional to connect with other men, may be a false narrative. It is the connection that allows for vulnerability that Dr. Franco says is key for men’s unique view on their outreach to friends.

Friendship Statistics Post-Pandemic  

The depth and breadth of the impact friendship has on the health and longevity of the body, mind and soul, sets a new standard and paradigm for connections. This reciprocal bond of caring and affection is the cornerstone of a balanced life of friends, family, community, along with spirituality. Making intentional time to invest in friendships especially after the pandemic comes with and a deep need to connect once again, despite the stress, loss, grief and hardships the pandemic gave so many.  

In a 2021 survey from the Survey Center of American Life comes research that Americans talk less with their friends, do not turn to them for support personally, and communicate less with those friends. The pandemic as the force for this sea of change resulted in 47% of those surveyed losing touch with friends from May 2020 through May 2021. The group at the highest percentage of loss were young women 18-29 or 59% of participants. In regard to men and women, the latter receive more emotional support from friends than the former.  

Friendship and Connections Help Longevity  

Author of the #1 New York Times best seller, The Blue Zones Kitchen, Dan Buettner has traveled the globe finding the common denominator for longevity in those living robustly beyond 100 years of age. His Blue Zones Power 9: Lifestyle Habits of the World’s Healthiest, Longest-Lived People, includes three components on heart connections. They BELONG, to a faith-based group, LOVED ONES FIRST, putting family first and taking care of them, RIGHT TRIBE, creating moais as Okinawans do, which is a circle of 5 friends committed to each other for life.8 His quote says it all:

“I argue that the most powerful thing you can do to add healthy years is to curate your immediate social network,” said Mr. Buettner, who advises people to focus on three to five real-world friends rather than distant Facebook friends. “In general, you want friends with whom you can have a meaningful conversation,” he said. “You can call them on a bad day, and they will care. Your group of friends are better than any drug or anti-aging supplement and will do more for you than just about anything.” 

Friendships Protect the Heart 

My own personal struggle not seeing my family during the pandemic, including my six grandchildren was without a doubt hard on my heart. Those video chats and seeing them for Christmas in my driveway exchanging gifts doing those crazy self-hugs was enough to break anyone’s heart. There were moments when a simple, long quiet drive to cry was all the medicine I needed, to purify stress and negativity through my tears, to feel better. But it was during those months of social isolation from friends that impacted my happiness quotient, from laughing, to sharing a great meal, or a long walk. The evidence and clinical research that friends are nourishing for the heart is profound! 

According to The National Institute of Mental Health the impact of the two types of stress are the reasons.  Acute or occasional stress or chronic stress that continues long term plays out in a chemical cocktail of hormonal changes. The fight-flight-freeze component of the sympathetic nervous system turns on to handle the situation in the acute phase. The failure happens when that system stays in hyper mode, cascading a flood of cortisol, adrenaline and epinephrine that effects the cardiovascular, immune, reproductive, and respiratory systems along with sleep.9 The bottom line is that acute or chronic psychosocial stress is the driver behind chronic inflammation, which sets the stage for cardiovascular disease progression along with strokes. As the founder of the American Institute of Stress, Dr. Paul Rosch taught us, it is stress and chronic inflammation that is the biggest driver behind cardiovascular disease. 

The healing balm of all the above statistics and research is to lessen stress and find self-regulating tools to engage and activate the parasympathetic nervous system to aid homeostasis in the body. The favorites I teach are Box Breathing, taught in the Navy Seal’s training, to help focus and stay calm in the midst of great challenges.  

Box Breathing: 

Step 1: Breathe in, counting to 4 slowly. Feel the air enter your lungs. 

Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. 

Step 3: Slowly exhale through your mouth for 4 seconds. 

Step 4: Repeat steps 1 to 3 until you feel calm and relaxed. 

 

Another is StimVn (stimulate the vagus nerve) breathing. I coined this type where you inhale into the belly, then lungs, and exhale through the mouth AHHH, or humming out the exhale. Implementing these breathing techniques into daily life, while driving, about to fall sleep, during a massage, or even before a sports competition can enhance the function of the central nervous system. This helps increase the happy hormone oxytocin to buffer the stress response. Oxytocin can also be raised by bonding with friends, laughing and hugging.10 

At the end of the day, it is friends that add to the spice of life and allow the connection of the hearts to enhance longevity, wellness and health. The five F’s say it all: 

FAMILY, FUN, FAITH, FOOD, FRIENDS  intentional choices, with the bookends being family and friends for a robust life. 

References 

  1. Choi, K., et al., The American Journal of Psychiatry, 177(10), 2020. 
  1. Holt-Lunstad, J., et al., PLOS Medicine, 7(7), 2010; Steptoe, A., et al., PNAS, 110 (15), 2013 
  1. https://www.nia.nih.gov/news/social-isolation-loneliness-older-people-pose-health-risks. 
  1. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0245666 
  1. Wing R. R., Jeffery R. W. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. J. Consult. Clin. Psychol. 67 132–138. 10.1037, 1999. 
  1. https://www.pewresearch.org/global/2021/11/18/what-makes-life-meaningful-views-from-17-advanced-economies. 
  1. https://www.hhs.gov/surgeongeneral/priorities/house-calls/dr-marisa-g-franco-part-1/index.html#transcript. 
  1. https://www.bluezones.com/2016/11/power-9. 
  1. https://pubmed.ncbi.nlm.nih.gov/34293932/#full-view-affiliation-2.   
  1. https://www.sciencedirect.com/science/article/abs/pii/S0306453010003148 

 

ABOUT THE AUTHOR

Optimum Health for Life is Linda Penkala’s wellness company that offers health and wellness presentations, by Zoom or in person, and therapeutic massage incorporating aromatherapy, light therapy, and Thai massage. Her passion and heart for holistic lifestyle choices can be found through published articles on her website, www.lindpenkala.com, and in Linda’s book The Pause to Relax Ladies for Robust Heart Health. Blending her first career as a jockey with her current one as an LMT for 36 years reveals powerful analogies regarding speed, stress, and the effects of not paying attention to proactive lifestyle choices for heart health.

Contentment Magazine

The dictionary defines “content” as being in a state of peaceful happiness.  The AIS magazine is called Contentment because we want all of our guests and members to find contentment in their lives by learning about stress management and finding what works best for each them.  Stress is unavoidable, and comes in many shapes and sizes that makes being in a state of peaceful happiness seem like a very lofty goal.  But happiness is easy to find once you are able to find ways to manage your stress and keep a healthy perspective when going though difficult times in life.  You will always have stress, but stress does not always have you!

Subscribe to our FREE magazines and begin your journey to a happier, healthier and longer life!

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5 Leadership Trends That Will Shape 2024 https://www.stress.org/news/5-leadership-trends-that-will-shape-2024/?utm_source=rss&utm_medium=rss&utm_campaign=5-leadership-trends-that-will-shape-2024 Wed, 13 Dec 2023 16:24:33 +0000 https://www.stress.org/?p=82030 To be a dynamic and effective leader, leaders and managers need to be aware of key changes that could impact their industry, market, and the relevance of their roles. As we progress into 2024, the new year is set to radically shift norms and perspectives; in fact, major transformations have already begun within technology and with generations in the workforce, including their motivations for work and the qualities they value.

As a leader, it’s your responsibility to remain aware of these key changes and embrace these five leadership trends are set to take front stage in 2024:

Wellbeing-Focused Leadership

There has been a major uptake in focus on well-being and mental health initiatives within the workforce; this is particularly vital for those who work remotely, and even more crucial since we’ve all experienced major world changes that have altered our lifestyles, as the cost of living crisis and inflation, wars between countries and politics that have affected our families, and the ever-looming threat of layoffs. According to the American Psychological Association, approximately 70% of Americans feel that the nation does not care for them and are worried about their human rights being under attack, with 38% considering moving to another country.

Gallup’s State of the Global Workplace report reveals that 57% of U.S and Canadian workers are stressed on a regular basis, while another report from The American Institute of Stress uncovered that 83% of Americans suffer from work-related stress, costing the economy $77 billion. This is something that leaders and managers cannot afford to turn a blind eye to, if they are concerned about reducing costs, improving productivity and high levels performance, and engaging employees. Well-being needs to be high on the agenda for 2024, with all leaders thinking and working collectively to develop strategies and policies that put the employees wellbeing first.

AI-Powered Leadership

With the generative AI boom that was sparked by ChatGPT, will come the need for leaders to adopt this technology at scale. This involves upskilling your team on how to use and deploy it effectively, and will bring significant returns in the long run, to improving overall productivity and boosting wellbeing, with employees being empowered to produce better quality work in less time. As a leader or manager, you will also be empowered with the data and intelligence to be effective in your role.

Emotionally-Intelligent Leadership

Employees want leaders who are more empathetic, compassionate, self-aware, excellent communicators, and can coach them to success instead of micromanaging or distrusting their work. This is especially essential as Gen Z takes over as the next biggest generation on the workforce, while Baby Boomers go into retirement. Many managers and leaders have complained about Gen Z’s lack of work ethic, which in some respects, is justifiable. But since Gen Z is poised to be the next generation of leaders, why not develop one’s own growth mindset and coaching skills to be a mentor and coach be these young professionals, so they can be high performers in their jobs and careers?

Additionally, when you are an emotionally intelligent leader, you will produce a more positive work environment, attract more quality candidates because of your employer brand, and resolve workplace conflict effectively.

Additionally, when you are an emotionally intelligent leader, you will produce a more positive work environment, attract more quality candidates because of your employer brand, and resolve workplace conflict effectively.

What’s coming in 2024 will be a workplace revolution like no other. Leaders and managers who desire successful careers and want an empowered workforce need to be aware of these key changes that will impact their businesses and the global economy, and prepare through developing a growth mindset, being self-aware, and maintaining a positive attitude towards change while leveraging technology to remain competitive.

 

Photo by Andrea Piacquadio

Photo by Dinielle De Veyra

The American Institute of Stress

By Rachel Wells

Original post Forbes

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