Tuning into the news may be highly stressful or upsetting for many Americans. If you’ve been experiencing stress or anxiety due to current events, you are not alone. Stress is part of everyday life, but it can be particularly heightened due to the news, current events or unfortunate incidents that could directly or indirectly impact your well-being. Do you need tips on managing stress and anxiety? 

This article outlines symptoms of stress and anxiety and offers ways to cope with your feelings during troubling times.

What is Stress? 

Stress is any demand placed on your brain or physical body. Stress is typically caused by an external trigger. Any event or scenario that makes you feel frustrated or nervous can trigger it.

According to the American Psychological Association (APA), people under stress experience mental and physical symptoms, such as irritability, anger, fatigue, muscle pain, digestive troubles and difficulty sleeping.

What Is Anxiety?

On the other hand, anxiety is defined by the APA as persistent, excessive worries that don’t go away even in the absence of a stressor. It also leads to the same symptoms as stress.

Management Tips

Most people experience some feelings of stress or anxiety at some point. While stress and anxiety are different feelings, they’re closely connected. After all, they can sometimes be helpful motivators to accomplish tasks or do things you’d rather not, but should or need to. While experiencing stress and anxiety are normal during tough times, you can put yourself at risk for long-term mental and physical health effects if you don’t take steps to cope with these feelings.

Since stress and anxiety are emotional responses, they respond well to similar coping mechanisms. Try the following general tips to improve managing stress and anxiety:

• Avoid doomscrolling. Doomscrolling is a relatively new unique behavior. It’s the concept of binging on negative news. You may want to follow news coverage about current events to stay in the loop of what’s happening, but spending too much time doing this can negatively impact your mental health. The same danger goes for excessive scrolling on social media. To combat this unhealthy habit, try to spend less time on social media and focus on facts rather than speculation.
• Be physically active. Try to give your mind a rest, shifting the focus to your body instead. Physical activity creates mood-boosting chemicalchanges in the brain. Engage in activities such as swimming, cycling, walking and running.
• Be mindful. When thoughts feel spiraling, mindfulness activities may stop your mind from racing. Yoga, meditation and other mindful practices can help you feel present in the moment.
• Try breathing exercises. Breathing is closely linked to the nervous system. Deep, controlled breathing with extended exhalation can cause a fall in heart rate and blood pressure. When deep breathing exercises are practiced regularly, you may also experience calm and relaxing feelings.
• Take time to unwind. It’s essential to still engage in activities you enjoy. Creative outlets, such as hobbies, crafts, writing or home improvement, can be good distractions.
• Maintain sleep habits. Although it may be hard to sleep when anxious, try to maintain your usual sleeping pattern. Being well-rested is vital for emotional balance.
• Eat healthy, balanced meals. Healthy eating is important for your overall physical and mental health, improving your ability to navigate stress during troubling times. Eat plenty of fruits and vegetables, lean protein and whole grains. Eating well also means limiting saturated fats, cholesterol, salt and added sugars.
• Connect with others. Good relationships foster a sense of belonging and provide an outlet to share experiences. Sharing worries with others can improve your situation and feelings. Connect with friends and family to bolster your mental well-being. Make social plans, such as a family meal or lunch with a close friend or colleague.
• Be transparent. If your stress or anxiety stems from work-related situations, reach out to your manager or supervisor. There may be ways that your manager can help to lessen the burden.

Many Americans experience stress or anxiety. If left unchecked, though, these feelings can negatively affect your mental well-being. Take steps today for managing stress and anxiety and to keep it under control.

Summary

When anxious and helpless feelings occur, it’s hard to know what to do, but it’s essential to focus on what you can control. You are in control of your thoughts and can take steps to protect your mental and physical health.

It’s natural to feel anxious or stressed, but don’t suffer alone. Your employer may offer mental health or wellness resources.

Additionally, if you’re concerned about your mental health, talk to your doctor, a licensed mental health professional or contact the Substance Abuse and Mental Health Services Administration’s National Helpline by calling 800-662-HELP (4357).

Monkeypox, which can be passed to animals and humans, is usually found in Central and West Africa. As monkeypox cases rise in Europe and other parts of the globe, health authorities are expressing concern about the unusual uptick. As such, the Centers for Disease Control and Prevention (CDC) recently issued an alert urging doctors and state health departments in the United States to be vigilant.

About Monkeypox

Monkeypox is a rare disease caused by infection with the monkeypox virus. Monkeypox was first discovered in 1958 when two outbreaks of a pox-like disease occurred in colonies of monkeys kept for research, hence the name “monkeypox.”

The first human case of monkeypox was recorded in 1970 in the Democratic Republic of the Congo during an intensified effort to eliminate smallpox.

The main disease carrier of monkeypox remains unknown. However, African rodents and nonhuman primates (like monkeys) may harbor the virus and infect people.

Recent Cases

Monkeypox cases in the United States are very rare. Monkeypox doesn’t occur naturally in the country, but there have been cases associated with international travel or imported animals from areas where the disease is more common.

CDC scientists are collaborating with the Massachusetts Department of Public Health to investigate a situation in which a U.S. resident tested positive for monkeypox on May 18 after returning to the U.S. from Canada.

The CDC is also tracking multiple clusters of monkeypox that have been reported in early to mid-May in several countries that don’t typically report monkeypox, including those in Europe and North America.

It’s not clear how people in those clusters were exposed to monkeypox. Health care providers in the United States are on alert for patients with rash illnesses consistent with monkeypox.

Signs and Symptomss

The symptoms of monkeypox are similar to but milder than the symptoms of smallpox. The main difference between the symptoms of smallpox and monkeypox is that monkeypox causes lymph nodes to swell while smallpox does not. The incubation period from infection to symptoms of monkeypox is usually seven to 14 days, but it can range from five to 21 days.

The illness begins with:

• Fever
• Headache
• Muscle aches
• Backache
• Swollen lymph nodes
• Chills
• Exhaustion

Within one to three days (or sometimes longer) after a fever begins, people may develop a rash starting on the face and then spreading to other body parts.

Lesions progress through the following stages before falling off:

• Macules
• Papules
• Vesicles
• Pustules
• Scabs

The illness typically lasts for two to four weeks. In Africa, monkeypox has been shown to cause death in as many as 1 in 10 people who contract the disease.

Transmission

Transmission of monkeypox virus occurs when a person comes into contact with the virus from an animal, human or materials contaminated with the virus. The virus enters the body through broken skin, the respiratory tract or mucous membranes (eyes, nose or mouth).

• Animal-to-human transmission may occur by bite or scratch, bush meat preparation, direct contact with body fluids or lesion material, or indirect contact with lesion material, such as contaminated bedding.
• Human-to-human transmission is thought to occur primarily through large respiratory droplets. Respiratory droplets generally cannot travel more than a few feet, so prolonged face-to-face contact is required. Other human-to-human transmission methods include direct contact with body fluids or lesion material and indirect contact with lesion material, such as contaminated clothing or linens.

The main disease carrier of monkeypox is still unknown, although African rodents are suspected of playing a part in transmission.

Prevention

Several measures can be taken to prevent infection with the monkeypox virus:

• Avoid contact with animals that could harbor the virus (including animals that are sick or found dead in areas where monkeypox occurs).
• Avoid contact with any materials, such as bedding, that have been in contact with a sick animal.
• Isolate infected patients from others who could be at risk for infection.
• Practice good hand hygiene—washing your hands with soap and water or using an alcohol-based hand sanitizer—after contact with infected animals or humans.
• Use personal protective equipment when caring for patients.

Treatment

Currently, there is no proven, safe treatment for monkeypox virus infection.

To control a monkeypox outbreak in the United States, the smallpox vaccine, antiviral medications and vaccinia immune globulin (VIG) can be used. Learn more about the smallpox vaccine, antivirals and VIG treatments here.

Source: CDC

Ever stop scrolling on social media and realize you’ve been on the app for way too long? That’s the reality for many people as every video view, swipe and double-tap add up. According to data.ai, the average American spent 4.8 hours each day on mobile devices in 2021—that’s one-third of daily waking hours.
This article explores responsible and excessive phone usage, the impact of too much screen time and tips for improving your relationship with your smartphone.

How Much Is Too Much?

The pandemic has accelerated existing mobile habits, but it’s essential to understand the difference between necessary and excessive usage.
Smartphones have become a necessity for communication, entertainment and convenience for many people. The latest smartphones are essentially pocket-sized computers, making them an efficient way to get work done on the go. However, it can be a slippery slope if you use your smartphone for most daily tasks or fun.
Consider the following warning signs that smartphone use is becoming unhealthy:

• Anger or irritation if phone use is interrupted
• Dangerous behavior (i.e., using a smartphone while driving)
• Impaired sleep
• Isolation from loved ones
• Poor work performance

As a general rule, experts say adults should limit daily screen time to less than two hours per day outside of work.

The Impact of Excessive Screen Time

Smartphones have made our lives so much easier, but they can also impact our physical and mental well-being. Excessive smartphone use has been reported to change brain activity, reaction times and sleep patterns. As a result, you may be less concentrated and productive during the workday and often forget tasks and goals. Research has also shown that excessive phone use can increase stress, anxiety and feelings of loneliness.

The pandemic has only made matters worse as work, social connectivity and entertainment are tied to hand-held devices. Lines are blurred between necessary and excessive use when work and social connectivity depend on hand-held devices. Fortunately, there are ways to take control and ensure phone use is balanced.

Tips for Cutting Back

The first step to cutting back on your smartphone use is determining how much time you’re spending on your phone. Many smartphones have digital well-being features that break down how much time you’re using your phone for calls, texts, emails, social media and more. You may be surprised to find out how often you’re scrolling or reading on your smartphone.

To build a healthier relationship with your phone, consider the following tips:

• Set clear boundaries. If you are always waiting for work or personal messages, you may feel chained to the device. It’s helpful to set boundaries that outline when you’ll be available.
• Turn off notifications. Disable notifications for social media apps or mute group chats to avoid being tempted by constant notifications. In general, text messages and calendar reminders are helpful, but other frequent notifications may interrupt your productivity.
• Change your screen to grayscale. Removing colors can make your phone less visually appealing. This feature should be available in your phone’s display settings.
• Rearrange your apps. Another way to make your phone less alluring is to limit what’s on your home screen and hide tempting apps in a folder.
• Check at specific times. Create achievable boundaries by checking your phone for notifications at a designated time, such as your lunch break or every two hours. Leaving your phone in a separate room to charge is another idea.
• Avoid use before bedtime. Try to cut down on phone use in bed or right before sleeping. The bright screen can signal to your body that it’s time to be awake, so you may have trouble falling asleep or experience lower sleep quality. Save the news feed scrolling and video watching for during the day.
• Use an old-fashioned alarm clock. When you use your phone as your alarm clock, you likely will spend time scrolling on your phone when setting, snoozing or turning off the alarm.

With minor adjustments, you could be a more mindful smartphone user. We hope these tips help curb excessive phone use. If you think your phone use may be unhealthy, create an action plan that works for your life and schedule. To achieve a healthy balance, focus on apps and content that enrich your life or are necessary for work.