What is stress? 

Stress is the body's response to pressure, triggered by various situations or life events. It typically arises when we encounter something new, unexpected, or challenging that makes us feel out of control. When stressed, our body produces stress hormones that help us respond quickly in dangerous situations (flight, fight, freeze) response. While stress responses can be helpful in some scenarios, excessive stress can have negative effects, leaving us feeling overwhelmed or anxious all the time.

“Our mind and body are connected. When your mental health is not doing well, it impacts your physical health.  When your  physical health is not doing well, it impacts your mental health” - Maribel Torres, LCSW

What are the symptoms of stress? 

Stress can be triggered by various events. Maturational is normal stress during the course of life (like divorce, marriage, the birth of a child, retirement) and situational is a sudden traumatic event that is unexpected (like loss of a job, illness, death of a loved one, death of a pet, birthdays). Many adults experience symptoms of stress such as:

• Anxiety 
• Worry 
• Feeling Overwhelmed 
• Sadness
• Irritability 
• Feeling on edge 
• Suicidal thoughts 

Some physical symptoms may include:

• Headaches/lightheadedness/dizziness
• Nausea/digestive problems 
• Muscle tensions (jaw, shoulders, arms, stomach, legs, back)
• Change of appetite/weight 
• Trembling or shaking
• Heartaches/accelerated heart rate
• Sweating  

Individuals experiencing stress may withdraw from social interactions, neglect responsibilities, or turn to substances like alcohol or tobacco. Recognizing these symptoms in oneself or others is crucial to prevent long-term stress-related issues.

How to help? 

Stress is a common emotion in many individuals day to day life, however, to manage it effectively, it's important to recognize its symptoms and triggers. Some ways to help and feel less stressed include: 

• Recognizing the issue: Recognize your symptoms of stress and the triggers that may cause it. With any mental health, addressing the symptoms as an issue is always the most important step to seeking help and improving yourself. Although you can’t control your symptoms of stress, you can take control of the small triggers of stress.  
• Limit Stressful Triggers: Minimize exposure to situations that may increase your stress. If a situation is known to make you more stressed, take a step away; this may include declining additional commitments.
• Develop Health Habits: Getting enough sleep, eating a healthy diet, and regular exercise may improve your physical and mental well-being. 
• Build Supportive Relationships: Talking to friends or family about your feelings and symptoms can help bring you support and comfort in tackling your mental health. Surrounding yourself with supportive people can often help take your mind off of the stress.
• Stress Monitoring: Apps such as Sanvello, Bloom or the Calm App can help you monitor your stress as well as provide self-care methods. 
• Seek Professional Help: If your symptoms of stress begin to affect your daily life, seek help from a mental health professional or therapist. They can offer additional support, guidance, or medication to help reduce your stress levels. 
• Resources: (988 Suicide and Crisis Lifeline, National Mental Health Hotline 1866-903-3787, California Peer-Run Warmline 1800-845-6264, SAMHSA National Helpline 1800-662-4357)

Stress is a natural human response to challenging situations. While short-term stress can be beneficial, long-term stress can have detrimental effects on physical and mental health. Recognizing and addressing stress symptoms in oneself or loved ones is essential for maintaining overall well-being.

About UCR Health

UCR Health is comprised of a team of physicians, specialists, and healthcare professionals dedicated to improving people’s health. With five medical offices located throughout the Inland Empire and Coachella Valley, UCR Health is growing to meet the healthcare needs of the region, bringing innovative, culturally sensitive medical care to the community. Established alongside the School of Medicine at the University of California, Riverside, UCR Health’s patient-centered primary care and specialty services deliver university-based healthcare excellence and innovation to all communities.

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To ensure you can enjoy this holiday season to the fullest, below are some tips that can help manage your stress:  

• Pamper yourself. Treat yourself by taking a hot shower or bath, getting a massage, or making and sharing your all-time favorite dish. Self-care is key to relieve and manage stress.  
• Eat healthily and stay hydrated. Eating balanced meals and drinking enough water can help your overall physical and mental health.
• Get enough rest and sleep. Rest and sleep can calm your anxiety. Creating your own bedtime rituals such as meditation, reading, or listening to music can also help you to get a good night’s rest.  
• Find time to exercise. It can be difficult to find time to get your daily dose of exercise, especially when you are with your family and friends. However, it is crucial to get any form of exercise and physical activity which can help boost your mood and is also good for the body.  
• Spend time with loved ones. Always remember to pause and spend quality time with your friends and family. This may help you feel less lonely and more connected, which can help improve your mental health as well.  

Among all the things on your holiday to-do list, taking care of yourself both physically and mentally should be at the top of the list. Be sure to stay healthy and safe during this holiday season!  

Want to speak with a UCR Health psychiatrist? You can schedule your in-person or virtual appointment here or give us a call at 1-844-827-8000.  

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Join Dr. Crystal Glassy over zoom for Medical Group Visits! The small group setting allows for extended time to interact with Dr. Glassy and her medical colleagues, as well as participate with others in a relaxed environment.

• Stress Management: Last Wednesday of every month from 10 - 11:30 AM
• Prediabetes Management: Third Wednesday of every month from 10 - 11:30 AM

Dr. Glassy specializes in Family Medicine and Integrative Medicine at the UCR Health Multispecialty Center. She is board certified by the American Board of Family Medicine and the American Board of Physician Specialties. Dr. Glassy is an active member of the Academy of Integrative Health and Medicine, the American Board of Integrative Medicine, and the American College of Osteopathic Physicians.

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Take care of your body. Eating healthy, exercising, meditating and getting plenty of sleep can all help reduce stress.

Make time to unwind. Try to take a break from the things that are causing your stress and instead do the activities that you enjoy.

Talk to others. Share your problems and how you are feeling with a parent, friend, counselor, or doctor.

Avoid drugs and alcohol. These may seem like quick ways to help, but they can actually create additional problems and increase the stress you are already feeling.

Recognize when you need help. Everyone experiences stress in one way or another, there is nothing to be ashamed of when reaching out for additional resources.

For more information about Stress Awareness Month and how you can celebrate visit http://stressawarenessmonth.com

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The transition from the seemingly endless, carefree months of summer into the stressful rigor of the academic year can be challenging for many students. With fall quarter being completely remote this time around, not only do students have to channel an academic mindset, but also adjust to the new online environment. 

We’ve finally hit the ground running as the quarter is a little over halfway finished - this is the home stretch! Students are finding a solid routine, managing their schoolwork, and adapting to the world of screens. But of course, the comfort is short-lived with midterms and finals right around the corner. 

Midterms, papers, and projects all due in the same week? Eek! UCR’s rigorous curriculum can become stressful as assignments begin to pile up. Student stress is one of the leading causes of increased anxiety and depression, and can even lead to weaker academic performance and damaged relationships. 

It’s important to take care of your mental and physical wellbeing, especially during this hectic time. Luckily, we’ve compiled a list of stress management techniques that should help you get through these upcoming weeks! 

Make a schedule for each day of the week. 

Whether you use Google Calendar or write it down in your planner, a daily schedule will help you stay motivated and productive. Plan out your days and stick to it as best you can! Crossing items off of your to-do list will hopefully provide you with a sense of accomplishment - feel free to reward yourself each time! 

Get enough sleep. 

Long nights and cramming for exams have become the norm for many students, but studies show that it is much better to get a good night’s rest before a big exam or assignment. The next day, you will feel refreshed and energized, ready to take on the day! Sleep deprivation will only hurt your academic performance and isn’t worth it in the long run. 

Take breaks. 

As all of us are stuck on our screens almost 24/7, it’s important to take a few breaks here and there to break the monotonous routine of online schooling. No matter how much work you have, giving your body and brain a break will help you rejuvenate. Work out, eat a snack, hang out with some friends, go on a walk, or give yourself some time to browse social media - whatever works best for you! 

Take care of your mental health. 

While school is important, it is crucial to prioritize your mental health. If you’re feeling overwhelmed or extra anxious (especially during these circumstances!), make sure to reach out to friends, family, or anyone you feel comfortable with. Take some time for yourself! Remember, one college exam isn’t nearly as important as your happiness and wellbeing. 

Wishing you the best of luck on midterms and finals this quarter! Stay safe and take care. 

WRITTEN BY: Namrata Shetty | CAP Intern

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