Fall is the favorite season for more than half of all Americans: They enjoy the cool, crisp weather, stunning foliage, and nostalgic activities like apple-picking. But at least a third more suffer with “autumn anxiety,” when stress levels are at their annual peak — triggered by summer’s end, earlier sunsets, and looming holidays. According to County Health Rankings & Roadmap, Mid-Hudson valley residents are moderately stressed compared to the rest of the state and the nation. Dutchess ranks above average for “well-being” (defined as optimal mental, spiritual and social health); Columbia scores slightly lower.
Stress is a fact of life: It’s the body’s natural way of responding to perceived challenges or threats. Most stress is short-lived — like the frustration over losing your car keys, or the distress of seeing a bear in the backyard. Our body’s reaction, the “fight or flight” response, keeps us alert, motivated, and ready to avoid danger.
When we are stressed, the hypothalamus (an almond-sized structure deep in the brain) releases hormones and activates the nervous system, triggering the adrenal glands to secrete epinephrine (adrenaline) and cortisol. These chemical messengers increase heart rate and blood pressure, which enhance blood flow to muscles in preparation for action. Respiration increases, boosting the brain’s oxygen supply to improve alertness, and the blood sugar soars, mobilizing energy. This biochemical cascade happens so quickly that we react before the visual centers process our predicament — which is why a person can jump out of the path of an oncoming car before being consciously aware of the danger.
The health risks of persistent worry — about life events like marital conflict or job burnout — were identified nearly a century ago. Chronic stress can cause a variety of negative physical reactions including exhaustion, palpitations, and a diminished sex drive. Sustained high levels of epinephrine and cortisol (over weeks and months) weaken the immune system and worsen the body’s inflammation, leading to serious medical problems, such as hypertension, heart disease, dementia, depression, and anxiety. Common self-soothing behaviors, such as overeating, compulsive internet-browsing, or using alcohol to relax, may provide short-term relief, but contribute to long-term illness.
If you’re feeling stressed out and nothing is helping, contact your healthcare provider. You may be asked to complete a questionnaire, like the Perceived Stress Scale, to assess the severity of your condition. Your clinician will evaluate any symptoms with a physical examination, bloodwork, or other tests. Treatments may include lifestyle changes (like a healthy diet and regular exercise), psychotherapy, or a referral to a sleep specialist. Sometimes antidepressants or anti-anxiety medications are prescribed.
Three effective ways to prevent stress can also help manage it. Breathwork — as simple as exhaling longer than you normally inhale — is calming and can be done anywhere, as many times as necessary to provide relief. Many other breathing techniques have been medically proven to help with deep relaxation, including five-finger breathing and box breathing.
Developing intimate friendships has been shown to reduce stress by providing emotional support, and boosting your sense of belonging and purpose — especially during tough times.
Decluttering any space — whether your living room, dresser drawers, or closet — is a powerful stress reducer: It provides a sense of control, and improves focus and motivation.
More information and resources to minimize stress can be found on the Centers for Disease Control and Prevention website.
Dr. Mary Jenkins, a contributor to the Herald and member of its board of directors, retired after nearly 40 years as a family practice physician in New York state.