Based on your responses, you appear to be handling your stress and are at a low risk of developing depression. Use the following information to
learn about stress, depression and anxiety so you are prepared to take action if you recognize these signs in yourself or others.
Stress
Stress is defined as the brain's response to demand. Stress is a perception and you have the ability to change your reaction to a stressor.
Stress impacts everyone differently. Something that may be an obstacle for one person may be different for another person. Stress comes in
many shapes and sizes and can be positive or negative. Positive stress may be caused by getting married or starting a new job. This change
will cause feelings of inspiration and motivation as you start this new chapter. Bad stress contributes to chronic stress and may be caused
by worries about money, jobs, relationships or health. Chronic stress does not go away and may contribute to negative health problems including
high blood pressure, heart disease, obesity, accelerated aging and more.
Signs and symptoms of chronic stress include
Trouble sleeping
Difficulty concentrating
Headaches
Withdraw from family and friends
Increased use of substances
Feeling irritable or overwhelmed
Mood Swings
Tips for Managing Stress
Exercise: Physical activity is a great way to boost your endorphins and let go of the stress and tension from a busy day. By focusing on your workout you will be more likely to let go of the tension and put yourself in a better mindset.
Be mindful: Mindfulness is all about being present in the moment and fully experiencing what is around you. Meditation, deep breathing, yoga and tai chi are all activities to engage in to become more mindful. Slow your mind, focus on your breath and let any external thoughts go.
Journal: Journaling can be a great way to release your stressors or develop a plan to manage your stress. By putting your thoughts down on paper, your mind will be able to let go of these thoughts and relax.
Spend time with family and friends: Spending time with loved ones who care about your well-being will fulfil the human need for social and emotional relationships. Share your thoughts and concerns with someone you trust and allow them to help you through a difficult situation.
Spend time with a pet: Animals can be an incredible source of stress relief. It is difficult to not smile when you see a furry puppy or kitten. Petting and bonding with these animals will heighten your mood and that of the animal. If you don't have a pet, visit a friend or family member who does, or visit your local animal shelter.
Don't bottle it up: If you find yourself bottling up your emotions, find healthy ways to express your feelings. This may be through journaling, conversation, drawing, exercise or any other way you feel fit.
Depression
Depression is more than just feeling down or sad for a couple of days. Depression is a mental illness that interferes with daily life and requires attention and treatment. Signs and symptoms of depression include
Feeling sad, irritable or hopeless
Losing interest in activities you once enjoyed
Change in appetite
Unable to sleep or sleeping too much
Difficulty concentrating
Thoughts of suicide
If you feel you may be experiencing depression, talk with your healthcare provider. In addition to treatment, reach out to a friend or family member for support and talk about how you are feeling.
Anxiety Disorders
Occasional anxiety is normal, however anxiety disorders cause extreme anxiety that interferes with daily life. Anxiety disorders are mental illnesses that interfere with daily life and require attention and treatment to manage. There are various types of anxiety. Some signs and symptoms include:
Difficulty concentrating
Feeling irritable or restless
Difficulty getting quality sleep
Attacks of intense fear
Feeling out of control during a panic attack
Feeling very anxious and self-conscious around others
If you feel you may be experiencing anxiety, talk with your healthcare provider to develop a treatment plan. In addition, practicing stress management techniques and meditation exercises may help control anxiety. Seek support of family, friends or support groups to talk about your feelings.
Financial Wellness- Take control of your finances
At some point in our lives, we've all been stressed out about our finances. Just like other ongoing stressors, financial stress can negatively impact your health and your relationships.
To help you better manage your cash flow, save for the future and use credit wisely, consider these helpful tips:
Review your current financial situation. Determine how much debt you have and the value of what you own.
Develop and stick to a budget. This may mean focusing on long-term stability, rather than short-term fun.
Live beneath your means. This gives you the flexibility to reach your long-term goals.
Reduce or eliminate "consumer" debt. The most common form is credit card debt. Pay the entire balance off each month if possible. If not, always pay more than the minimum.
Pay yourself first. If you are investing in your future, remember that debt is not necessarily bad. A great way to do this is through payroll deduction into a savings account.
Set financial goals and measure progress. Set goals for yourself when it comes to saving and paying down debt. Reassess your plans and goals every six months. A college education, a house and a car are large purchases that must be planned wisely.
Plan for the unexpected. Put away money for an emergency. For most people, at least three months of living expenses should be maintained.
Watch daily expenses. These routine expenses add up and take a large amount of your budget each month. Bring your lunch and snacks to work, make your own coffee instead of buying it, eliminate extra driving, etc.
Building Healthy Relationships
How we interact with those around us can affect our stress levels. It's important for couples and families to make a commitment to maintain healthy relationships. The relationship has to take priority over career, hobbies, community involvement, personal pursuits. Couples, friends and families with strong bonds are those willing to put effort into working through their differences.
Communicate
To stay emotionally connected, communication is key. This means talking about everything from problems to dreams for the future. Talk about those things that are most important in your relationship. Remember, different communication styles are not right or wrong, just different.
Make time for each other
One of the biggest roadblocks in relationships is not spending enough quality time together. Invest energy and time to your relationships. Carve time out away from work, school and other activities to spend time together.
Compromise
Every relationship requires compromise. It's more important to be happy than to be right. Instead of finding fault, put your energy into finding ways to work towards your common goals. Apologize and forgive so you can keep the channels of communication open. But if you're unable to do this...Seek help early - A professional can help you sort through unresolved issues affecting your relationship without being judgmental, and offer you ways to find solutions. If you don't address a problem, it can grow to overwhelm you.
Additional resources:
Gundersen Health System De-Stress Program – An eight-week program which helps people identify their everyday stressors and work on finding coping strategies to better manage those stressors. For more information, call (608) 775-6861 or visit www.gundersenhealth.org/wellness
Caregiving
In the United States, many older adults and people with special needs are cared for by family members, friends or other unpaid caregivers. Caregiving refers to attending to another person's health needs. Caregiving often includes assistance with one or more activities of daily living, such as bathing and dressing, paying bills, shopping and transportation. Providing emotional support such as listening, sharing frustration, respecting rights and being empathetic to your loved one is also part of this role. Evidence suggests that the stress of providing care increases caregivers' susceptibility to disease and other health complications. Some caregivers experience lack of sleep, increased stress levels and depression. It can also be a struggle to balance scheduling between a job and caregiving responsibilities.
Resources for caregivers:
Healthcare Provider - If you are noticing that your health is being affected by caregiving responsibilities, contact your healthcare provider's office via phone or electronic messaging.
Employee Assistance Program (EAP) - If employed, ask the Human Resources department if this is an employee benefit. An EAP provides support to employees that have problems or want to discuss issues such as family or marital problems, depression, work-related issues, financial concerns and alcohol and drug use. (EAP) can provide employees with the skills needed to understand and cope with problems or situations before they develop into more serious concerns.
Gundersen Telephone Nurse Advisor: 24-hour Nurse Line. 24 hours a day, 7 days a week. Free and confidential, no matter where you receive healthcare. (608) 775-4454 If you (or someone else) have an urgent, but non-emergency medical situation and need professional advice, Gundersen Health System's Telephone Nurse Advisors will talk with you about symptoms and help you determine proper care for an illness or injury. Experienced registered nurses can also supply health and wellness information along with education on specific diseases. For more information visit http://www.gundersenhealth.org/services/telephone-nurse-advisor/.
Great Rivers 2-1-1 - Free, confidential community information and referrals and crisis hotline 24 hours/day. Dial 2-1-1 or (800) 362-8255 to talk to an information and referral specialist or visit http://www.greatrivers211.org . Using a comprehensive resource database, 2-1-1 Information and referral specialists will listen to your concerns, help you make informed decisions and link you to the most appropriate community resources.
Administration on Aging - The Administration on Aging (AOA) promotes the well-being of older individuals by providing services and programs designed to help them live independently in their homes and communities. For more than 35 years, the AoA has provided home and community-based services to millions of older persons through the programs funded under the OAA. Services provided using AoA funds include, but are not limited to transportation, adult day care, caregiver supports, and health promotion programs.https://acl.gov/about-acl/administration-aging.
Family Caregiver Alliance - For 40 years Family Caregiver Alliance (FCA) has supported and sustained the important work of families and friends nationwide who care for adult loved ones with chronic, disabling health conditions. https://www.caregiver.org/
Caregiving.com - Caregiving.com was launched in 1996 to help those who care for a family member or friend. CareGiving.com features the blogs of family caregivers, weekly words of comforts, daily chats, podcasts and free webinars. https://www.caregiving.com/
National Family Caregivers Association - Caregiver Action Network is the nation's leading family caregiver organization working to improve the quality of life for the more than 90 million Americans who care for loved ones with chronic conditions, disabilities, disease, or the frailties of old age.https://caregiveraction.org/
