Do you feel sad, anxious or have trouble controlling your emotions? Do you get frequent headaches or feel like your heart is racing? Do you eat or sleep more – or less – than you used to? It might be stress.
Stress can have a negative impact on your physical and mental health. April is National Stress Awareness Month, so it's a good time to learn the symptoms and get tips for managing this serious condition.
Emotional symptoms of stress
If stress is affecting your mental health, you may have symptoms like:
- anxiety
- depression
- increased irritability
- panic attacks
- general sadness
- lack of motivation
- restlessness
Stress can also cause surprising physical symptoms. They include:
- digestive issues like stomach aches, diarrhea and nausea
- headaches or dizziness
- muscle tension or body aches and pains, especially in the back, shoulder and neck
- clenched jaw or teeth grinding
- chest pain or racing heart
- fatigue
- sleep problems
- high blood pressure
- sexual issues
- weakened immune system leading to increased colds and illness.
Is everyone stressed?
Stress is more common than you may think. The American Psychological Association's most recent Stress in America poll shows the average stress level for U.S. adults last year was a five out of 10. One means “little to no stress" and 10 is a “great deal of stress."
Almost a quarter of people polled rated their average stress between eight and 10. This is up from 19% in 2019, before the COVID-19 pandemic.
Those numbers may even be higher for educators like you. A RAND Corp. study found teachers are almost twice as likely to have a hard time managing job-related stress as other working adults.
Despite the high number who report being stressed, poll data shows that many people downplay their condition and resist getting help:
- 67% of respondents said their problems aren't bad enough or they don't want to burden anyone
- 40% believe therapy doesn't work
- 39% say they don't have enough time to tackle their stress
Many others said that no one understands how stressed they are; they wish they had support for stress management; or they don't know where to start when it comes to finding that support.
Tips for managing stress
Unmanaged stress can cause behavioral changes like angry or emotional outbursts or isolation from friends and loved ones. Other unhealthy coping methods include:
- overeating or not eating enough
- new or increased drug or alcohol use
- isolating or avoiding favorite activities
- exercising less or not at all
- compulsive sex, shopping or gambling
- smoking
Here are healthy ways to manage stress:
1. Get regular activity.
- Almost any form of exercise can be a stress reliever.
- Exercise pumps up endorphins, our “feel-good" hormones, and reduces adrenaline and cortisol, our stress hormones.
2. Get enough sleep.
- Studies show sleep is critical for brain and physical health because it allows both to rest and recharge.
- Even slight sleep deprivation can affect memory, judgment and mood.
- Chronic sleep deprivation may increase the likelihood of health problems like obesity and high blood pressure.
3. Eat a healthy diet.
- Eating healthy can help keep your immune system supported and give you the energy to power through stressful times.
- Specific foods like omega-3 fats and vegetables have been shown to help control cortisol levels.
4. Give your brain and body a time out.
- Practice prayer, deep breathing, yoga or meditation. Even a few minutes can make a difference.
5. Power down electronics.
- There's growing research that says unplugging from technology can help your brain reset.
6. Schedule some friend time.
- Sometimes all it takes is a few minutes with a friend over coffee or on the phone to problem solve or just talk through a stressful situation.
7. Pursue a hobby.
- The physical or creative outlet may be just what you need.
Resources for TRS-ActiveCare and TRS-Care Standard
TRS takes stress management seriously. You have health plan resources to help.
Find a therapist or other mental health professional.
Use Provider Finder® to find an in-network provider. You can search by location, gender, specialty and more.
TRS-ActiveCare TRS-Care Standard
Use Headway to find a therapist quickly and easily.
You can get same-day matching with in-network providers who have openings within 48 hours.
TRS-ActiveCare TRS-Care Standard
Get help from wherever you are with Teladoc™.
Make a virtual appointment with a licensed therapist, psychologist or psychiatrist with Teladoc. Care is available to you and your covered participants 13 and older. Appointments are no-cost for TRS-ActiveCare Primary and TRS-ActiveCare Primary+ participants.
TRS-ActiveCareTRS-Care Standard
Use $0 Health Coaching.
Work one-on-one with a credentialed health expert to help manage your stress. This service is available at no cost.
TRS-ActiveCare TRS-Care Standard
Explore Well onTarget®.
Access self-management programs, tips and resources to help you manage stress. Videos, podcasts, 12-week programs and other tools are available anytime, day or night.
TRS-ActiveCare TRS-Care Standard
Go digital with Learn to Live. Access digital programs anytime, anywhere for stress, anxiety, depression, insomnia and more.
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Get 24/7 Live Help.
Connect with a Personal Health Guide (PHG). Call 1-866-355-5999 or chat in the BCBSTX App 24/7. A PHG can help you find a provider and even make an appointment for you. Be sure to mention you're looking for mental health care.
Resources for TRS-Care Medicare
Talk to a behavioral health specialist from anywhere
You can talk to a behavioral health specialist by phone or video from your computer, tablet or smartphone — 24/7, day or night. Services include initial evaluation, medication management and ongoing counseling.
Taking steps to treat depression, anxiety, stress, worry or addiction may help give you the peace of mind you need to live the life you deserve. You will be connected to a trained specialist. They will listen and help you identify the nature of your problem. Then, they will help find the right resources to address it.
Ways to access virtual visits:
You will first need to set up an account. Then, you can schedule an appointment. Amwell® and Doctor on Demand™ are part of the UnitedHealthcare provider network bringing you this service.
1. On your computer:
Visit uhcvirtualvisits.com and click on “Choose a Medical Provider"
2. On your tablet or smartphone:
- Download the American Well app
- Download the Doctor on Demand app
Rally Coach TM
Wellness Coaching — an online and live coaching support program that provides access to a variety of digital health and wellness courses. Get help living a healthier, happier life with Rally CoachTM programs at no additional cost. For Rally Wellness Coaching, call 1-800-478-1057, TTY 711 or go to rallyhealth.com/retiree.