Viva Vitality: It’s wise to take care of yourself during times of high stress

By Medicine Hat News on February 16, 2018.

As a student, if there’s one thing I know really well, it’s stress. I’ve experienced it first-hand and second-hand, I’m even experiencing it now! Second-hand stress, also known as empathic stress, is the idea that an individual can feel a stress response from observing someone who is experiencing stress (Engert, Plessow, Kirschbaum, Miller & Singer, 2014).

Stress is very common and also a significant health determinant. Physical symptoms of stress include faster heartbeat and breathing, headaches, and upset stomach (MyHealthAlberta, n.d). When I’m stressed, I put things that are important such as exercising and healthy eating into the backseat because both of those things require time and effort. When you begin to neglect your personal care in order to meet your other requirements, this takes a toll on your health.

I challenge you to take care of yourself, especially during times of high stress. There are many stress management activities and by trying multiple outlets you’ll discover which one is right for you.

Thankfully we live in an environment that allows us to try different stress outlets by enjoying nature. Outdoor activities in the summer such as running/jogging, cycling, walking the dog or taking advantage of an outdoor gym could be a source of stress relief. Enjoy our winter months by snowshoeing, snowboarding or ice skating. Join a gym, join a club, interact with other individuals with whom you share a common interest and use this to take a break from your stress.

One of the easiest stress relief activities is deep breathing. I know this sounds simple but it really works. Take a few minutes out of a stressful day and do some deep breathing exercises or some visualization. Visualization can be done anywhere É in the library studying or even at your desk at work. Take a moment to visualize you’re on a beach or wherever your happy place is.

Take stress seriously. For more information on the risks of stress and ways to avoid/manage stress visit the Canadian Mental Health association’s website at https://cmha.ca/documents/stress/.

Engert, V., Plessow, F., Miller, R., Kirschbaum, C., & Singer, T. (2014). Cortisol increase in empathic stress is modulated by emotional closeness and observation modality.Psychoneuroendocrinology,45, 192-201.

My Health Alberta (n.d). Effects of Stress. Retrieved from: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=rlxsk#ta4209.

Amaka Ashiofu is a University of Lethbridge Public Health student working with the Population Health Promotion Program. She can be reached at Amaka.Ashiofu@ahs.ca.

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