Are you feeling tired all the time or feeling as if your energy levels are always running low? Take a moment to do this exercise in private before reading any further and see just how “normal” you are compared to recent research done by the APA. Write down in descending order the top 5 things that you feel are making you worry or that are the most stressful issues in your life. The first issue or thing on your list should be the most worrisome and the 5th thing will be your least worrisome stressor. I will provide you with the most-up-to-date information so you can compare your list. So take a moment and then continue reading.

Ahh, now, no peaking!! This exercise is not a test and is not meant to stress you out—it is an exercise to begin the process of becoming more mindful and increasing self-care. Stop reading and write down your top 5 in rank order…….NO ONE NEEDS TO KNOW WHAT YOU WRITE DOWN BUT YOU.

Important findings from the APA (March, 2016):

• Certain populations consistently struggle with stress more than others, such as Hispanic adults, who report the highest stress levels on average. Younger generations, women, adults with disabilities, and adults who are lesbian, gay, bisexual or transgender also report higher average stress levels and are more likely than their counterparts to say that their stress has increased since last year.
  But wait, there is more:
• While average reported stress levels in the United States have increased slightly in the past two years (5.1 in 2015 and 4.9 in 2014 on a 10-point scale, where 1 is “little or no stress” and 10 is “a great deal of stress”).
• Adults are more likely than in past years to report experiencing extreme stress (a rating of 8, 9, or 10 on a 10-point scale). VERY CONCERNING

24% of adults report these levels, compared with 18 % in 2014. Prior to 2014 the reported stress level was at an average of 3.6 out of a 10 point scale.

Results suggest that there are significant disparities in the experience of stress itself, and that stress also may be associated with other health disparities.

The nearly one-quarter (23 %) of adults who report that their health is only “fair” or “poor” have a higher reported stress level on average than those who rate their health as “very good” or “excellent.”

SO here is the listing with #1 being the most worrisome for Americans:

Since 2007 -2015:

1. (2015) MONEY % 67% of Americans have listed this as the #1 stressor
2. (2015) has been WORK @ 65%

   HOWEVER there has been a change for the next 3 in 2015: This year, for the first time

3. FAMILY RESPONSIBILITIES @ 54%
4. PERSONAL HEALTH PROBLEMS 51%
5. HEALTH PROBLEM AFFECTING THEIR FAMILY @ 50%
6. THE ECONOMY @ 50% (so a tie here)

Now look back at your list and you will likely find that it is very similar to one I just provided via the APA, 2016.

It is important to note and for us all to understand that the goal in life is not to have any stress present. In fact, a little amount is a good thing as it increases productivity, zeal to improve, creativity, etc. However, if you feel that your list of 5 stressors puts you above the 3.6 number of current stress, then there are ways to better deal with and reduce your number.

How do you establish your current number? Well, look at your top 5 stressors and then think of a number from 1 to 10, with 10 being extremely stressed over your list of 5. What did you honestly give yourself? Remember, no one will know what you rate for your personal level.

So how do we learn to manage stressors and routinely monitor where we are on the 1 – 10 scale? The first step is learning how to be Mindful. Congratulations, because making your list of top 5 stressors and then giving yourself a score from 1 – 10 is the first step towards becoming Mindful. Studies on Mindfulness are yielding impressive positive behavioral health (mental health) and health outcomes.

Last week’s posting on the increase in completed suicides ties into the need for us all to learn how to be more Mindful and to help those around us to be better at Mindfulness practices, as well. If you find this post helpful please share.

So stay tuned for next week as I share with your some strategies to decrease your overall number associated with stressors in our lives. Let’s work together to get our own personal numbers at or below a 4!

Dr. Steven Atkins

There has been a spike in the number of suicides in this country. What we all need to know is that the increases are across all ages, all levels of SES and races/genders. It is at ITS HIGHEST LEVELS IN MORE THAN 25 YEARS. Teens and especially females and young women are committing suicide at an alarming rate. Please consider when and how often you allow your kids to have access to “smart” phones and computers—-where there is a tremendous amount of flack thrown at others. It is hard for an adult to handle negative and potentially abusive posts/comments BUT IT IS ALMOST IMPOSSIBLE FOR A YOUNG KID OR TWEEN TO KNOW HOW TO DO THIS. Internet access is as stressful and potentially dangerous as handling a firearm. In fact, parents are better at locking up and monitoring firearms than they are at monitoring internet usage.

Every age group since 1999 has seen a dramatic increase in suicide and the most troubling (not to imply that the lesser is least troubling) is young girls and women. Note that girls 10 – 14 have had a 3xs increase in suicide.

Please talk with and listen to your family and friends. Look for the signs of concern: loss of interest in others/activities; poor sleep; diet changes; agitation; drops in grades/work production, changes in friends/withdrawal, etc.

Next week: caring for ourselves to better prepare for caring for others.

I will continue these posts based on sharing/comments. Let me know if this is pertinent as we are all busy and I never want to waste anyone’s time. IF you find this valuable please share on your timeline.

Dr. Steven Atkins