Stress is a normal and inevitable part of life. We all experience stress from time to time, whether it’s due to work, family, health, finances, or other challenges. Stress can have positive effects, such as motivating us to achieve our goals, enhancing our performance, and strengthening our resilience. However, when stress becomes chronic, overwhelming, or unmanageable, it can have negative effects on our physical and mental health.
According to the American Psychological Association (APA), Americans are facing a national mental health crisis due to the COVID-19 pandemic and other factors that have increased stress levels across the country. The APA’s Stress in America™ 2020 survey found that the average reported stress level for U.S. adults in 2020 was 5.4 out of 10, significantly higher than the average of 4.9 in 201. Moreover, the survey revealed that some groups are more stressed than others, such as Gen Z adults (ages 18–23), parents, essential workers, people of color, and those with chronic health conditions.
So what are the main causes and sources of stress for Americans today? And more importantly, how can we cope with them effectively? In this article, we will explore eight common reasons why you’re stressed out and offer some practical tips and strategies to help you reduce your stress and improve your well-being.
1. Your Workload
One of the most common causes of stress is having too much work to do and not enough time to do it. According to a survey by The American Institute of Stress (AIS), 39% of North American employees report their workload as the main source of their work stress. Having a heavy workload can lead to feelings of pressure, anxiety, frustration, and burnout.
How to cope: To manage your workload effectively, you need to prioritize your tasks according to their urgency and importance. You can use tools like calendars, planners, or apps to organize your schedule and set realistic deadlines. You also need to learn how to say no to requests that are beyond your capacity or scope. Additionally, you can delegate some tasks to others who can help you or collaborate with your colleagues on shared projects.
2. Your Boss
Another common cause of stress is having a difficult boss or supervisor. A boss who is demanding, unfair, micromanaging, or abusive can make your work life miserable and affect your performance and satisfaction. According to AIS, 35% of workers say their boss is a cause of their workplace stress. Having a bad boss can also impact your mental health and increase your risk of depression and anxiety.
How to cope: To deal with a difficult boss, you need to communicate clearly and respectfully with them about your expectations, needs, and concerns. You can also try to understand their perspective and motivations and find common ground with them. If possible, you can seek feedback from them on how to improve your work and relationship. However, if your boss is abusive or unethical, you may need to report them to human resources or look for another job.
3. Your Communication
Communication is essential for any successful relationship, whether it’s personal or professional. However, communication can also be a source of stress when it’s ineffective, unclear, or conflicting. According to AIS, 80% of U.S. workers experience work stress because of ineffective company communications. Poor communication can lead to misunderstandings, conflicts, errors, and wasted time.
How to cope: To improve your communication skills, you need to practice active listening, which means paying attention to what the other person is saying and showing interest and empathy. You also need to express yourself clearly and concisely using appropriate words, tone, and body language. Moreover, you need to avoid making assumptions or judgments and ask questions or clarify if you’re unsure about something.
4. Your Comparison
Comparison is the thief of joy. When we compare ourselves to others who seem more successful, happy, or attractive than us, we tend to feel inadequate, envious, or insecure. According to APA,49%of18–24year olds who report high levels of stress felt comparing themselves to others is a stressor. Social media can exacerbate this problem by exposing us to unrealistic standards and constant social comparison. According to the Pew Research Center, social media use is related to higher levels of awareness of the stressful events that unfold in the lives of people we know, which can also contribute to our own stress.
How to cope: To reduce the negative effects of social media comparison, you need to limit your exposure to social media and be mindful of how you use it. You can set boundaries on how much time you spend online and what kind of content you consume. You can also unfollow or mute accounts that make you feel bad about yourself or your life. Moreover, you need to remind yourself that social media is not a realistic representation of people’s lives and that everyone has their own struggles and challenges. Instead of comparing yourself to others, focus on your own strengths, achievements, and goals.
5. Your Health
Your health is another major cause of stress, especially if you have a chronic or serious condition that affects your daily functioning and quality of life. According to APA, 36% of all adults who reported stress in the previous year cited either their own or a friend/relative’s long-term health condition as a factor. This rose to 44% of adults over 55. Health-related stress can also stem from unhealthy habits, such as smoking, drinking, overeating, or lack of exercise.
How to cope: To cope with health-related stress, you need to take care of your physical and mental well-being. You can do this by following your doctor’s advice, taking your medications, attending regular check-ups, and seeking professional help if needed. You can also adopt healthy lifestyle habits, such as eating a balanced diet, exercising regularly, getting enough sleep, and avoiding substances that can harm your health. Additionally, you can seek social support from your family, friends, or support groups who can offer you emotional and practical assistance.
6. Your Finances
Financial stress is another common cause of stress for many people. Money worries can arise from various sources, such as debt, income loss, unexpected expenses, or saving for retirement. According to APA, 64% of adults say that money is a significant source of stress in their lives. Financial stress can affect your mental health, your relationships, and your work performance.
How to cope: To cope with financial stress, you need to take charge of your money situation and create a realistic budget that covers your expenses and allows you to save for your goals. You can also seek financial advice from experts or trusted sources who can help you manage your debt, plan for emergencies, or invest wisely. Moreover, you need to avoid impulsive spending and focus on the things that bring you joy and fulfillment that don’t cost money.
7. Your Environment
Your environment can also be a cause of stress if it exposes you to noise, pollution, crowding, violence, or natural disasters. According to APA, 54% of adults say that the state of the nation is a significant source of stress in their lives. Environmental stress can affect your physical health, your mental health, and your sense of safety and security.
How to cope: To cope with environmental stress, you need to reduce your exposure to the sources of stress that are within your control. For example, you can use earplugs or headphones to block out noise, wear a mask or avoid areas with high pollution levels, or move to a less crowded or safer neighborhood if possible. You can also take action to protect yourself and others from potential threats by following safety guidelines, preparing emergency kits, or joining community efforts. Furthermore, you need to limit your consumption of negative news and seek positive information that can inspire you or give you hope.
8. Your Expectations
Your expectations can also be a cause of stress if they are unrealistic,
too high, or too low. Expectations can come from yourself, from others, or from society. According to APA,60%ofadults say that the pressure to be successful is a significant source of stress in their lives. Having unrealistic or misaligned expectations can lead to disappointment, frustration, guilt, or shame.
How to cope: To cope with expectation-related stress,
you need to set realistic and attainable goals that match your values,
skills, and resources. You also need to be flexible and adaptable when faced with challenges or changes that may affect your plans. Moreover, you need to avoid comparing yourself to others or seeking external validation for your worth. Instead, you should focus on your own progress, celebrate your achievements, and appreciate your strengths.
I hope this article helps you understand some of the reasons why you’re stressed out and how to cope with them effectively. Remember that stress is not always bad and that you can use it as an opportunity to grow and learn. However,
if you feel overwhelmed by stress and it interferes with your daily functioning or well-being,
you may need to seek professional help from a therapist or counselor who can offer you more support and guidance.
