There has been a lot of buzz about the American Psychological Association’s recent Stress in America survey. Some question whether it really represents the state of the nation’s stress, others question whether or not we can really do anything about our stress, and some wonder if it even matters.

After all, everyone always has to deal with some stress, right?

Deborah Kotz of the Boston Globe’s Daily Dose questioned whether the APA’s survey results were accurate. She did her own (though admittedly unscientific) poll online.

Interestingly at the time I wrote this post, her results  mirrored those of the APA survey, and in fact, made the situation even more alarming. Her results indicated that 34.28 percent of Americans described themselves as extremely stressed, have gained weight and are having other health problems. And another 29.32 percent of Americans feel frazzled a lot and don’t believe they are dealing well with stress.

Her article has generated lots of comments by people frustrated at the lack of available services. The stigma they feel is attached to a diagnosis of mental illness and the cost of getting help. Others have pointed out the need for increased education about  stress and mental illness and the benefits to individuals and their families.

Here are some very important facts:

• People with serious mental illness have a 25-year shorter life span than those who do not. Three out of five of these people die of mostly preventable conditions, such as obesity and heart disease.
• Estimates are that 11 percent to 36 percent of primary care patients have a psychiatric disorder.
• One recent survey of mental health conditions in urban family medicine practices revealed that more than 40 percent of survey respondents met criteria for a mental health disorder. But, many come to the physicians’ offices with complaints of headaches and stomach issues such as irritable bowel. Too often patients are told to lose weight, take it easy or handed a prescription with no follow-up.

The American Academy of Family Physicians noted the following:

Psychiatric problems are a major health issue. In the United States, neuropsychiatric disorders have now surpassed other disorders such as cardiovascular diseases and malignant neoplasms as the number one cause of disability as expressed as disability-adjusted life years.

According to the most recent data available, mental health expenditures in the United States, expressed as a percentage of total health care expenditures, were more than 6 percent.

Most family practice physicians are not well trained to manage psychiatric issues. As a result, lots of unnecessary and very expensive medical tests are performed when psychotherapy might be what is needed.

So the answer is yes, stress matters! And yes, we need to learn to better manage our stress.

We need to learn about mental illness and make sure we provide and receive appropriate treatment. Financially, we can’t afford not to. The loss of life is so often unnecessary. There is no price to put on the life and unnecessary death of a loved one.

While I recognize that simply taking a bubble bath, as one person commented, will not solve the tremendous financial and family pressures that  people currently are facing, reducing our stress levels in areas where we have control–such as exercise, breathing techniques, massage, meditation and even bubble baths–can clear our minds so we are capable of making better choices and decisions and can be more resilient.

And remember: This is today. It does not mean things will be like this forever.

Photo by isabisa via Flickr

When we are stressed we have higher levels of a chemical (cortisol) that damages our system. It’s like a little hammer chiseling away at our healthy insides. (Watch the effects of stress on the body with this cool graphic.)

The problem is that not everyone understands just how unhealthy this is on our physical health. Because of this, many people may be less likely to use stress management strategies that improve their health.

Have you looked at the recent findings of APA’s Stress in America survey? This survey highlights the negative impact of stress on physical health, and it shows that not all survey respondents were aware of the connection.

According to the survey,

“Although the majority of adults understand that stress has a strong impact on a person’s health,  a sizeable minority still think that stress has only a slight or no impact on their own physical health (31 percent) and mental health (36 percent).”

Notice that reference to mental health. Depression also comes into play. Research shows they are related, but it’s thought to be bidirectional. That means that the more depressed you are, the more you engage in unhealthy eating and physical activity habits; and the more you engage in these behaviors, the more depressed you become. It creates a vicious cycle from which it’s tough to break.

More from APA’s stress survey

Obesity and depression are often exacerbated by stress. Those who suffer from these conditions report that they are unable to take the necessary steps to relieve their stress or improve their health and, therefore, engage in maladaptive coping behaviors.

• People with depression (27 percent) or obesity (24 percent) are more likely than the general population (20 percent) to report feeling dissatisfied with their lives and less likely (76 percent for the general population vs. 69 percent for those depressed or obese) to report feeling satisfied with family relationships.
• Those with depression (33 percent) or who are obese (28 percent) are significantly more likely than the general public (21 percent) to say they do not think they are doing enough to manage their stress.
• As compared to the general public (11 percent), more people who are obese (34 percent) or depressed (22 percent) report that their disabilities or health issues prevent them from making positive changes in their lives (i.e., reducing stress and improving health).

The good news is that research shows that depression, obesity, and stress share common effective treatments. Each can be improved (i.e., increased positive mood, weight loss, and lower stress) by a variety of methods, including cognitive (the way we think) and behavioral (what we do) components.

Here are two techniques to help you started on the road to a happier, healthier, more relaxed life.

Rate your mood before and after an activity. Then, rate your feelings of accomplishment before and after this activity. Begin to recognize those that improve your mood (not just in the moment, but later on) and make you feel better about yourself.

You may find that some of your favorite activities (Friday morning trips to the donut shop or Tuesday night carryout pizza) may cause momentary happiness, but lower your self-confidence in making positive choices or decreased physical health that creates more stress and depressed feelings.

Move more and sit less. Research has linked higher BMIs (indication of overweight) with higher rates of screen time (time spent with TV, video games, cell phones, computer, etc). Make your goal simple. Say something like “I will get a few tasks accomplished before I plop down on the sofa and catch up on TV.” For kids, this could be as simple as having them pick up their belongings and engage in a productive, physical activity prior to watching TV or playing video games.

By starting with these two things, you may find that you are identifying activities that make you less stressed, help you get healthier, and improve your interactions with others. You’re putting down that stress chisel, and improving your mental and physical health.

Photo by practicalowl (via Flickr)

For the sixth year, the American Psychological Association has again asked Americans about their stress for its annual Stress in America report and findings. We found out what is causing people stress, how they are managing it, and what effects stress has on their bodies and lives.

This year, we also focused our survey on caregivers and people with chronic conditions, such as depression, obesity and diabetes. We wanted to better understand what stressors they face and how they manage it.

What did we find out about stress this past year? Join on us tomorrow (Jan. 11) at 10:30 a.m. EST. We’re releasing our report at the Newseum in Washington, D.C., with an expert panel discussing the report.  You’ll be able to read our findings at www.stressinamerica.org and watch our event webcast at that time.

You can also get involved and ask questions. Here’s how:

Watch our webcast — This year, for the first time ever, we’re showing our release event on the Internet. We’re hosting a town hall, and hope you’ll participate by asking our own questions about our stress, health, and what it all means to you. You can view the webcast on our main page, www.stressinamerica.org.

Twitter – Follow @APAHelpCenter, where we’ll be live-tweeting the town hall and discussion on the report. Use the hashtag #stressAPA to make a comment, ask questions or pass along a retweet. If you ask a question, may pass it along to one of the panelists for an answer.

Facebook – “Like” the page for the American Psychological Association and follow our updates there. Post your questions for our panelists during the webcast.

This blog – We’ll be updating throughout the week, explaining more about information that’s in our report. The psychologists writing for this blog will post updates that provide more context and tips to our findings. This is your chance to ask questions in the comments.

What do you think you know about stress? Do you pay much attention to it? Do you manage it in healthy ways? We want to talk about stress with you.

Photo by TK_Presse (via Flickr).

You can now get help from mobile apps that send you reminders, keep you organized, keep track of what you eat, drink, smoke or spend, and monitor your exercise. There are thousands of apps for whatever lifestyle or health behavior you want to improve. See lists of some popular apps here and here.

Sticking to New Year’s resolutions is easier than ever … or is it? Like that treadmill gathering dust in the dark corner, mobile apps “work” only if you do. Technology does make certain tasks easier and more convenient. But no app can melt fat off your body, get a college degree, or improve your relationships without your active commitment and involvement.

The secret to success in making your New Year’s resolutions stick is not in finding the perfect app. It’s in adopting the right mindset.

Habit change requires sustained effort over a period of months. Are you ready for that? Answer the following three questions:

1. Is this a New Year’s resolution? Or simply a New Year’s wish?

A resolution is a firm decision marked by commitment and a plan. If you don’t have both, it’s just a wish. Example: Wish: I want to be more physically fit. Resolution: I commit to going to the gym 4 times per week, and will schedule it so that nothing interferes with my plan.

Success tip: Make your resolution behavior-specific and non-negotiable, for a specific length of time e.g., 3 months.

2. Am I making this resolution because I’m disgusted with myself? or because I love and respect myself?

Being disgusted with yourself may jumpstart your motivation, but it’s not enough to sustain effort over time. Self-loathing ultimately drains you of energy, making it more and more difficult to keep going. On the other hand, self-respect builds emotional energy, making it easier to carry on, even when the going gets tough.

Success tip: Write down 3 reasons why you deserve to do the work required for your success. Make copies and post them in several places where you can see them throughout the day.

3. Am I prepared for discomfort and sacrifice?

Behavioral change is uncomfortable. You may have withdrawal symptoms, urges and thoughts of giving up. That’s normal. The good news is that the discomfort doesn’t last forever. The symptoms come and go, and eventually become less frequent and less intense.

Success tip: When you experience physical or emotional discomfort while trying to change a habit or behavior, reframe the way you think of it. Hunger pangs? Great! That means the diet is working and you’ll soon be burning fat. Sore muscles? Terrific! That’s proof of your determination to exercise. Approached someone for a date and got rejected? Well, it’s nothing to celebrate. But you did survive. And you’re ready to meet someone new.

Bonus tip: Here’s a link to a list of free resources for new beginnings in your health management, education, finance, career and community service.

Photo by Rudy Herman (via Flickr)

You work hard all year. Holiday office parties are a time to relax, have fun and get to know your co-workers better.  But watch it, or you may undermine your chances for raises and promotions. You’re not on the clock, but for all intents and purposes, you’re still on the job.

Here are some tips to keep your behavior under control, and still have a good time at your office party:

• Dress modestly.  If you want pizzazz, go for flashy jewelry.  The office party is not the place to show off your new revealing outfit, especially if you care about your professional image.

• Limit alcohol. You’ll be less likely to say and do things that you’ll later regret.  If you tend to have “way too much fun” when you drink, stay dry at the office party.

• Watch your mouth. Cursing and sexual innuendos may be taken the wrong way, even at parties. Play it safe by using language that won’t haunt you 6 months from now.

• Keep your hands to yourself.  Under the guise of “fun” some folks get a bit too touchy-feely at parties.  Don’t risk sexual harassment charges.  If hugging is the norm among your coworkers, hug them as you would your great aunt.

• Assume that photos will be taken and posted online.  These photos can stay online forever. Years from now, how would you like to be depicted?

Photo from *Clos* Photostream via Flickr