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Don’t Let Stress Take A Toll On Your Body, Get Help From EZ

It’s happening again: you’re overwhelmed with everything you’ve got on your plate. You’re running late, you have to drop your kids off at school or their extracurricular activities, and on top of that, you have work and chores to get done. All of these are just some of the stressors that most people have piled on them every day, and they can result in physical symptoms of stress like daily headaches, back pain, neck pain day, or just muscle tension at the end of the day. April is Stress Awareness Month, so find out just how stress takes its toll on your body, and how you can manage it, so you don’t have to live with the way that stress affects your health.

How Does Stress Affect Your Physical Health?

Stress doesn’t just take a toll on your mental health, it can also cause actual, physical symptoms. Just take a look at how stress affects each of these areas of your body:

Musculoskeletal System

When you’re stressed, your muscles tense up. This is your body’s way of guarding against injury and pain, so in a way, your muscles are always on guard and tensed when you’re stressed. You might find that you have tightness in your neck or back when you’re stressed, or even that you have tension headaches or migraines, which are associated with chronic muscle tension in the shoulders, neck, and head.

Respiratory System

Your body has other ways of dealing with stress other than tensing up. You might find that stress and other emotions present as respiratory symptoms, such as shortness of breath and rapid breathing. This happens because stress can constrict the airway between the nose in the lungs, and even cause a panic or asthma attack.

Cardiovascular System

Stress can lead to issues in your cardiovascular system, because it increases your heart rate, creating stronger contractions of the heart muscle. Blood vessels, which direct your blood to the large muscles and the heart, dilate, increasing the amount of blood pumped to these parts of the body and elevating your blood pressure. This is the same response you’ll have as when you’re in an extreme fight or flight situation, so chronic stress can contribute to long-term problems for the heart and blood vessels, leading to possible hypertension, heart attack, or stroke.

Endocrine System

During times of stress, the hypothalamus, which is a collection of nuclei that connects the brain and the endocrine signals, and the pituitary gland produce a hormone that increases the production of cortisol. This chemical can provide the energy required to deal with the stress until it has passed. But if you’re dealing with chronic stress, you could end up with impaired communication between the immune system and brain. Over a long period of time, this impaired communication can lead to physical and mental health conditions including chronic fatigue, depression, diabetes, and more.

the inside of the stomach illustration — *Stress also affects how your brain and gut communicate, and can trigger pain.*

Gastrointestinal System

How does stress affect your gut? Well, stress is associated with changes in gut bacteria, which can influence your mood. Stress also affects how your brain and gut communicate, and can trigger pain, bloating, and other discomforts in your stomach. You might even find yourself eating more or less than usual when you are stressed, having heartburn or acid reflux, vomiting, or being more bloated or uncomfortable than usual. Stress can also affect how you digest food and what nutrients the intestines absorb.

Nervous System

The nervous system comprises the brain, spinal cord, and autonomic and somatic nervous systems. The autonomic nervous system (specifically what’s known as the sympathetic nervous system, or SNS) has a direct role in the physical response to stress, contributing to what is known as the “fight or flight” response. The body shifts its energy resources towards the fight or the flight, with the SNS signaling the adrenal glands to release hormones called adrenalin and cortisol. These hormones can cause your heart to beat faster, your respiratory rate to rise, the blood vessels in your arms and legs to dilate, your digestive process to change, and glucose levels (sugar energy) in the bloodstream to increase to deal with the emergency.

Your body is supposed to go back to a normal state after the stress has passed, but chronic stress can result in a long-term drain on the body, since all of these reactions cause wear and tear on all of your body’s systems.

Reproductive system

Stress can take a toll on both the male and female reproductive systems. It can affect testosterone production over time, which will result in a decline in sex drive or libido. It can even cause erectile dysfunction or impotence in men, as well as impact sperm production.

In the female reproductive system, stress can affect menstruation among adolescent girls and women. It can result in absent or irregular menstrual cycles, more painful periods, and changes in the length of the menstrual cycle. It can also have an impact on a woman’s ability to conceive, as well as her health during pregnancy and postpartum.

Managing Stress

The best thing that you can do for your mental and physical health is to find ways to manage and take control of the stress in your life. This could be working out, meditating, getting a good amount of sleep every night, or just having a great support system – what’s most important is that you take the time to create these habits. If you feel that stress is taking over your life and affecting your health, though, it is important to seek medical attention, whether from your primary care physician, or a psychologist, who can help you with strategies to manage your stress.

EZ can help you find a plan that covers all of your medical needs when seeking help. We offer a wide range of health insurance plans from top-rated insurance companies in every state. And because we work with so many companies and can offer all of the plans available in your area, we can find you a plan that saves you a lot of money, even hundreds of dollars, even if you don’t qualify for a subsidy. There is no obligation, or hassle, just free quotes on all available plans in your area. To get free instant quotes, simply enter your zip code in the bar above, or to speak to a local agent, call 888-350-1890.

Don’t Wait! Start An Emergency Fund Today

If the COVID-19 pandemic has taught us anything, it’s that sometimes the unexpected happens. Unfortunately, has also taught many families that they are financially underprepared for a crisis. In 2019, research by the Federal Reserve revealed that 22% of Americans regularly expect to forgo or make late payments on some of their bills. In fact, 40% of Americans can’t afford a $400 emergency. Many of us are that close to financial danger. That’s one veterinarian’s bill, two flat tires, or a few days of missed work.

Financial insecurity means more than overdue bills and missed payments. Debt causes stress that can have pretty drastic physical and psychological repercussions. If you are worried about your financial future, or if you feel like you’re in dire straits right now, know that it’s not too late to turn things around. We’ve compiled some financial tips and tricks from the experts to get you on the road to rebuilding your savings account and starting an emergency fund.

The Physical Side of Stress

If financial issues have you feeling overwhelmed, you’re not alone: 62% of adults report often feeling stressed about money. That stress can wreak havoc on our bodies. Considering that American debt has increased by a whopping 300% since the 1980s, is it a coincidence that we are also experiencing higher rates of chronic diseases? Experts have mixed opinions, but there is some speculation that the amount of stress Americans are under is the culprit, along with other systemic, environmental, and psychological factors. For example, high levels of stress are associated with:

blood pressure machine with a weekly pack of pills in front of it — *Being stressed out can lead to high blood pressure , which can lead to other serious health conditions with your heart.*

High blood pressure. Often linked to heart attacks, strokes, and a myriad of other health issues, high blood pressure can be triggered by stress. This could be due to the body’s overproduction of stress hormones like cortisol, or due to poor coping mechanisms like binging on snacks.
Diabetes. Evidence suggests that chronic stress can increase the risk of diabetes in adults. To make matters worse, financial uncertainty can limit a person’s access to healthy foods and time or ability to exercise, which can further add to the problem. Evidence also suggests a link between a family’s financial struggles and the incidence of type 1 diabetes in children.
Digestive issues. There is a well documented connection between stress and gastrointestinal issues. When under heavy financial stress, many don’t follow regular eating habits. Healthy food may not even be accessible or affordable for those in financial trouble. In addition, 27% of people with high debt stress reported having ulcers or other digestive tract problems, compared to just 8% who did not report high levels of financial-related stress.
Muscle tension. Over half of all people who experience high debt stress report muscle tension and back pain. When you’re worried about supporting yourself, or your family, it really can feel like you’re “carrying the weight of the world on your shoulders”. To help relieve these symptoms, consider simple stretching and de-stressing exercises!

Of course, it doesn’t help that people who are under financial stress often avoid seeing the doctor out of fear of medical bills. In fact, 1 in 5 people say they have skipped or have considered skipping a routine or sick visit to the doctor’s office. This is understandable, considering that 56 million Americans have difficulties paying their medical bills – just one of the many reasons to work on building an emergency fund!

Turn It Around Today!

It’s not too late to take steps towards lightening your financial load. The best way to start is by saving for an emergency fund. Having money put aside can grant you some peace of mind: you’ll know that your expenses would be covered for a while should you lose your job or become unable to work, or that you would be able to cover a surprise expense, like a large medical bill or automotive repairs. Some financial experts suggest squirreling away three to six months of expenses in an emergency fund that you can access if you need it – so, not in an IRA or 401k account. For some people, three to six months worth of expenses is an unimaginable amount of money, so start with these five small, but meaningful steps:

Learn about the cycles and struggles of debt. Understanding how debt compounds and impacts your psychological and physical wellbeing is the first step to breaking out of that cycle.
Reevaluate your budget and begin saving money so you can be prepared for the worst.

Re-evaluate your budget. Nothing in life is constant, so it is important to evaluate your budget regularly. Turning to auto-payments is a great place to start, and reduces the risk of late fees.

Pay yourself first. Treat your savings account like a bill, and pay it. Some people deposit a percentage or a flat amount of each paycheck, others deposit monthly. Whatever schedule works for you, stick with it!

Turn your savings into profit. Make sure you’ve got your savings funds in an account that accrues interest. It might not add up to much – the average return for most bank accounts right now is between around 0.3% and 0.8% – but every bit counts!
Turn your debt into savings. After you pay off a debt, continue budgeting for it – but, instead of funneling money into that debt, use it to overpay on another balance owed; otherwise, put it right into your savings account.

You’re not alone in feeling overwhelmed by the stress of debt and the fear of unexpected financial crises. Digging yourself out of debt is hard, but with some simple changes you can get back on track. And doing so, even with baby steps, will help to ease your mind and support your good health.

5 Tips for Surviving Family Stress During The Holidays

The holiday season means time for celebrating with those closest to you. Whichever definition you choose, this usually means family–and family stress.

Family can be many things and if the movies teach us one thing–it’s that a holiday trip can be annoying but end with a loveable lesson. Here is what we do to make it past the awkward hugs, the eye-rolls, and weird, invasive questions about your love life.

holiday wreath and presents outside a front door — *The holiday season means different things to different people–but the main theme is time with family.*

1. Don’t Let Guilt Control You

Guilt is a great tactic to get people to do what you want. While this is taken to an extreme in abusive relationships, it’s usually just a mild bit of stress when it comes to family. However, stress can build up over time, especially when you have other things to do.

Need to get a ham on the table, but also have to hold a conversation with Mom? Dinner time can get hectic. Just remember, those closest to you generally have your well-being in mind.

If they are guilting you, determine what it is they actually want. Do they want to spend more time with you? Address this. Get it out in the open, and don’t let the age-old tactic control you.

2. One Day at a Time

Have a two-week trip to stay with your relatives? Just take it one day at a time. This can work even if you’re not on an extended stay. One hour at a time, one moment at a time. Just focus on the task at hand, and give it your full attention. Don’t worry about the rest of it.

With stressful times, it helps to use these bite-size moments. If you worry too much about the future, you’re going to put more stress on the present moment. This is where meditation comes in. You can use this tool to help calm your mind and increase your patience.

3. Organize your Giftlist (and Budget)

Organization will set you free! Think you have an insurmountable pile of tasks? Break them up, just like the previous step. It’s going to stress you out much more if you have this cloud of ideas floating over your head.

baby with santa hat with a lit tree in the background — *Practice gratitude! Be thankful for the time you have with your family.*

Here are some steps to help with that to-do list:

Write them all down – Get everything out of your head and onto paper (or screen). Make sure you have access to your notes so you can edit them as needed.
Organize by priority – You’ll see some relatives first and others later. Rearrange your gift list in order of whom you will be running into throughout the months.
Organize again by gift – After you know who you’ll be getting gifts for, you can start assigning gift ideas to each person. Brainstorm with some warm cocoa for bonus points!
Set realistic goals – You probably have a good idea of your budget for these things, but price check each item first and get yourself a total. It’s easier to plan with concrete numbers to work with.
Finalize it with a checklist – For some, the act of checking things off a list imparts a sense of satisfaction. Grab a big marker and put a check next to everything you accomplish.

4. Be Realistic with Family Expectations

It may seem counterintuitive, but saying “no” to people will actually foster healthier relationships. Your family and friends will want to see as much of you as possible over the season, and that pressure can stress you out!

champagne glasses with holiday decor for surviving family stress — *Bonus tip: making drinks or cooking can be a great way to cool down and stay present.*

Think about what you can realistically accomplish. Take the checklist from earlier but instead of gifts put family members you wish to see. Then, instead of gift prices, place trip prices for each one.

If you can’t fit in everyone, make promises to visit instead after the holiday rush calms down. They’ll most likely understand, and if they don’t–well, unfortunately, we don’t have the answers to everything!

5. Keep Self-Care in Your Routine

This extends beyond simple meditation. If you have a fitness regimen, don’t fall behind during family visits. Try to get to a gym or do home exercises.

Sticking to your routines (self-care or otherwise) will not only give you a mental boost, but it also sets an internal standard. You’re going to give your time and energy this holiday season to those you care about, but don’t lose your own way in the process. Stay grounded.

Any visit is a chance for family stress. You want your parents/relatives to have a good time with you and enjoy your stay, but the holidays can add an entirely new dimension of pressure on the events. Keeping good friends and family have surprising health benefits, so these visits are definitely worth it in the long run.

Just remember these five rules and you should sail through with no problem. Don’t forget to refrigerate leftovers and keep receipts. Happy Holidays, everyone!

Help Your Kids Manage Stress In School

Stress has no age limit, including for children. Kids get stressed out while growing up, especially throughout the school year. You can learn to spot the signs of stress, and help your kids cope with the stress in a positive manner. If not, kids will begin to slack in school, their behavior may get worse, they can become introverted, moody, and may even seek negative influences as coping mechanisms. Noticing these signs is the first step to tackling the issue, followed by some tips to problem solve and manage it.

Unusual behavior in a kid is a sign of stress. — *If your kid is irrationally frustrated or acting out, this may be a sign of stress.*

Spot the Signs of Stress

There are a lot of different signs of stress in kids. Irregular behavior from your kids is the main sign that something is wrong. Signs to look for:

No eye contact
Uncooperative
More meltdowns than normal
Clingy towards you or towards a comfort item such as a teddy bear or blanket
Lethargic
Aggressive
Can not focus on tasks
Introverted or does not want to play with others
Resisting to go to school

You know your own kid better than anyone, so if they start to act unlike themselves, that should be a sure sign that there is something wrong, or they are dealing with stress.

Make Sure They Get Enough Sleep

Sleep is extremely important for growing kids, especially when they are in school learning. If you do not get enough sleep, your brain cannot grasp the information you learn the next day as well as it would when rested. Lack of sleep will also alter a kids mood, becoming more irritable and uncooperative.

Make Time To Play

All work and no play, makes a dull and sad kid. Riding bikes, throwing a ball around, and just being a kid is important. This helps to have some fun without the added stress of winning a sport, or doing it right.

To help relieve stress, allow time for your kids to play. — *It is important to make some time for kids to be kids and play. It helps relieve stress.*

Teach Coping Mechanisms

Kids will often mimic how their parents deal with stress. At times we are guilty of coming home and lashing out or taking out our stress from work on our kids. It is important to take a step back and talk with your children about why you are upset, but put a positive spin on it and teach them to look at things in a different perspective. Teach your kids different ways to relax. Deep breathing exercises can help, or my favorite- write a daily affirmation, because when you think positive, you remain positive.

Limit Technology

As much as kids love to watch TV or be on their tablets, these activities can just increase stress. Try to do more activities as a family or with friends. Something as simple as having a meal together where you can talk and listen is important. Talking about what’s going on can relieve a great amount of stress on it’s own.

Do Not Overschedule

One of the biggest things to stress a kid out is overscheduling and spreading them thin. Kids not only have to pay attention for 7 hours throughout the day in school, but then they have to go to extracurricular activities, then come home to do homework, and then go to bed. It can become too much for a kid. It can become extra hectic when you have multiple kids and are constantly running around. Take the time to allow them to rest at times, and that there is some downtime in their schedule.

Positive coping strategies will help your kids become confident and accomplish anything. — *Teaching your kid to cope with stress in a positive manner, will build confidence to accomplish anything.*

Set Achievable Goals

I myself am guilty of this. I set these high expectations for my kids, which in turn puts a lot of pressure on them. The pressure to achieve these unattainable goals will just cause stress and depression when they do not reach it. Learn to set small realistic goals for your kid, and when they achieve it, praise them, and they will gain more confidence and excel academically.

If you do not teach your kids how to deal with stress, they will begin to self-medicate in an unhealthy manner with food, drugs, and alcohol. Life can get hectic with work, school, and after school activities, so at times we can miss the signs. Take some time everyday to talk with your kids, learn what’s going on and build a strong relationship. That way, you can see patterns of stress, reach out, and help destress them.

Relaxing Techniques To Practice At Work

We have all been in a situation where the pile of work in front of us seems to just keep getting bigger, and we begin to feel overwhelmed and stressed. At times it seems like it will never end, and still your job demands more from you. When this occurs, it is crucial to take a step back and relax. It is more beneficial to your health, and to your company that you work efficiently, and you can not do this when you are feeling stressed out. There are techniques you can practice right there at your desk or during your lunch break at work that will relax you and help you stay focused.

If you do not allow yourself to relax, you will soon find yourself at a breaking point. Your physical and mental health, along with productivity level will begin to go decline, and you may even experience a mental breakdown. These techniques are some you can practice to provide immediate relief from work distress:

Breathing Technique

Take a deep breath right while reading this- feel better? Deep breaths can make you feel more relaxed, even being named the best stress reduction technique by The American Institute of Stress. How?-Well it increases the oxygen supply to your brain, making you feel more calm. Doing this a couple of times, or throughout the work day will help provide you with some immediate stress relief.

Laugh

Ever heard the saying laughter is the best medicine? The reason for this is because it’s true! Laughing increases endorphins that are released by the brain, which in turn produces a relaxed feeling. Crack a joke with a friend or co-worker, look at some funny pictures or jokes, or tell funny stories. All of these will help reduce your stress level and make the workday go by smoother.

Go For A Walk

Go for a half hour walk on your lunch break in order to relieve some stress. By keeping your body moving, you can increase the production of endorphins in your body. Exercise reduces the body’s stress levels by reducing the stress causing hormones such as cortisol and adrenaline. Take the stairs instead of using the elevator, or if you are stuck at your desk all day, try to do some exercises at your desk. There are many different kinds of exercises to do at your desk, such as desk push ups, where you place your hands on the edge of your desk and your legs out behind you and begin doing push ups.

Ear massage & Acupressure

Acupuncture is a practice throughout traditional Chinese medicine that has been proven to work by medical studies. Acupuncture refers to the reflexology points throughout your body, and is massaged or applied pressure on them, it can relieve stress and help relax you. Massage your Shen Men point, also known as the middle of the upper third of your ear. When massaged, this spot will decrease stress and increase energy. Another kind of acupressure to try is to apply pressure or massage in between the fleshy spot of your thumb and pointer finger. These techniques can provide some immediate stress relief while sitting at your desk.

Meditating can release a sense of ease. — *Take a deep breath and reflect on the day while on break.*

Meditate

Yale University states that “mindfulness and meditation practices have been shown to decrease stress, improve sleep quality, increase compassion toward oneself and others, and improve overall well-being.” Meditation can help tune out the unnecessary noise and stress in your life. While at work, go find an empty room or go to your car for some peace and quiet. Then take a deep breathe, release, and then sit in silence while you meditate for at least 5-10 minutes. Think of all the things you are grateful for and want to accomplish. When you are done, open your eyes slowly and reflect before getting back to work.

All of these techniques are just some different ways to try and reduce stress, and provide you with some self care. Some of these may work for you, while others may not. You can search for different acupressures, desk exercises, or techniques that will work for you. Taking care of yourself is important so you can deliver your best not only at work, but to yourself.

Cracking the Code: How One Number Changed My Life

Three. That simple number changed my life forever.

I Was Lost

For years, I struggled with achieving what I thought to be perfection. I stressed myself out studying for tests on subjects that made no sense to me, staying up late surrounded by piles of my meticulously-written notes, likely with tears in my eyes because I was afraid of missing the mark. In the end, the work paid off, I was a straight A student.. I was rewarded with a Bachelor’s degree, with honors. Though I aced my exams (except you, organic chem), I failed to really understand the way my mind worked, failed to really understand myself and because of that, I failed to be kind to myself.

In college, I thought I was going to be a dentist. I wanted to make my parents proud, to give them bragging rights that their child was a six-figure earner. I wanted to show up my bullies, so that they would regret every unkind thing that they had ever said about the “ugly girl.” I wanted to feel powerful behind my smirk when I told everyone about my career during house parties at my beach oasis in the Hamptons. I wanted to have what I thought was the perfect career choice, even at the expense of my own happiness.

Nothing Changed

After graduating college, I still relied heavily on my instincts in my day-to-day life, in the workplace, in relationships. Can I attain perfection? What is the next big thing I can achieve? I stayed up late writing out lists of my goals, pasting new images on my vision board. After I moved out on my own, however, things shifted and I truly broke down.

I felt alone, isolated, and I lacked the support system that I needed to keep me going. I dragged my feet every morning, apathetic about life, until I stumbled upon the Enneagram Assessment. The short quiz claimed it would help me better understand myself and since I was so ready to give up on everything I thought I knew, I took a chance and answered the all questions that same day, eager for the results to give me direction on my then, undefined path. The assessment listed a series of short statements, asking that the user honestly grade each as applicable to their personality and ways of thinking. In noting whether users “agreed”, “disagreed”, or felt “neutral” about the statements, they were pinpointed as one of nine personality types.

The Results Changed My Life

Type Three: The Achiever. These individuals want to be affirmed and admired to feel valuable, and fear being worthless. As children, Threes learn that when they performed well in certain activities that were valued by their parents or peers, they were praised — thus continue to put their energies into excelling in those activities. The assessment results were spot on.

(A list of famous 3’s include: Condoleezza Rice, Arnold Schwarzenegger, Will Smith, Tony Robbins, Reese Witherspoon, Anne Hathaway, Ryan Seacrest, Elvis Presley, and Oprah Winfrey. Not a bad group to surround yourself with, huh?)

Photo of Jessica and Her Family — *As the eldest child of first-generation immigrant parents, I was easily overlooked.*

As the eldest child of first-generation immigrant parents, I was easily overlooked. With my siblings being significantly younger than me, my parents’ energies and efforts primarily resided in keeping them fed, clean, and happy. I learned that I got positive feedback from them when I earned high marks in school, when I achieved. I was never the “pretty, popular girl” in school, but I did get praise from my classmates when my project was the most artistic in the room. I thrived on how impressed teachers were with my posters and reports, beamed with pride when my peers commented on their jealousy of my academic and creative abilities. Boy, was I a true Three.

Where this threeness became dangerous was getting so wrapped up in everyone else’s expectations that I lost sight of my own hopes and dreams, my own interests and passions. Quickly, that left me defeated and incredibly depressed. There were low days that I fell back into the suicidal thoughts that taunted me at age 13, and it took every ounce of strength in my body to continue moving forward.

This ‘Threeness’ Really Made Me Think

The results of the Enneagram test provided me with the clarity I needed to step back for a moment and finally put myself first. It gave me the permission to give myself a bit of grace when I don’t hit the mark of perfection. I still often have to remind myself that I shouldn’t be so wrapped up in performance or be image-conscious, but I think that I’ve made great strides in setting up a daily routine that keeps me balanced and grounded in my surroundings. A gratitude journal reminds me of all that I have to be thankful for, and the checkmarks on my daily To Do lists assures me that I’ve successfully completed the important tasks that matter at work and at home. And my 2 dogs definitely give me all the positive attention I need to know that I’m doing something right in life. It’s not true perfection, I guess, but it’s my own little version of it.

I can’t say I was surprised by the personality type that the test pinpointed. Because the results from this simple, free assessment were accurate, I really took the time to diligently read through the detailed

*The Enneagram Wheel represents the 9 different personality types, and shows how they interact with one another.*

results via the Enneagram Institute page. The descriptions really outlined not just the strengths of each type, but provided a level-by-level analysis of the development needed for each Enneagram type. As I read through the descriptions of each of the 9 types, various people in my life — family, friends, coworkers, neighbors — flashed through my head, and it gave me a little bit more awareness of the different lenses that these different people may see the world. Greater patience, understanding and empathy was granted to every person I encountered, and I was able to gift myself more grace for my own shortcomings and limitations thanks to the self-awareness that the assessment provided.

Today, I am no dentist. I am not a PhD student either. I don’t even own a house (of any size). I am Jessica… plain ol’ Jessica. And you know what? I’m so incredibly happy about that.

So, what’s your number? What is it that makes you tick? I encourage everyone to take a moment and retrieve your Enneagram assessment results to gain some insight about why you think the way you do and maybe, just maybe, you’ll be able to find your own little slice of perfection in life too.