There is a hidden stress epidemic that has been plaguing women: the One Damn Thing After Another Stress Effect.
The One Damn Thing After Another Stress Effect causes women to experience constant, low-level stress that quietly accumulates to create a stronger stress effect. (Discussed in the book, Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski, PhD and Amelia Nagoski, DMA).
It’s not just one big thing causing your stress; it’s the RELENTLESS pile-up of all those little things.
It feels like your life is quietly sabotaging you. (You know those moments when you say to yourself, “What the hell is going on? Why do these things keep happening to me?” Now you have a name for it.)
Take this Low-Level Stress Quiz to see how much it is affecting your life.
It highlights why you might feel overwhelmed even when nothing major is happening. Or, why you respond with a more powerful stress response than expected.
Your stress doesn’t just come from obvious culprits like work deadlines or family drama. It also comes from an army of “little things” that are quietly nagging away at you.
Chronic, Low-Level Stress
Stress tends to creep up on most of us because we adapt to higher and higher levels of it so easily.
It often feels like stress only affects your mental health, but it also can affect every area of your body. From your ability to fight off viruses to how you digest food.
To defend against stress, your body releases stress hormones that speed up your heart rate, tense your muscles, and boost your immune system. However, if your body remains in a state of “defense,” your stress response begins to wear and tear on your body’s systems.
A big chunk of it comes from subliminal messages we absorb every day without even realizing it. And this accumulation of little things behaves like subtle saboteurs that invade as many niches of your being as possible waiting for their opportunity to attack.
Some of the biggest contributors to your constant, low-level stress and The One Damn Thing After Another Stress Effect include – but are not limited to:
- Emotional Labor
- Social Media Pressure
- Marketing Messaging that continues to push unrealistic standards and expectations
Shall I List the Impacts of Accumulated Stress?
As I mentioned earlier, the One Damn Thing After Another Stress Effect usually means stress is accumulating – like it’s waiting to get strong enough to attack… something. That something is usually you.
This is part of the reason why you being to feel stressed even when nothing “major” is going on in your life. The mental, physical, and emotional consequences of this on-going low-level stress are stressful to deal with themselves.
These are the 10 areas where you can see the impacts of chronic low-level stress:
- Physical health:
- Weakened immune system
- Increased risk of cardiovascular issues
- Digestive problems
- Chronic pain and tension
- Sleep disturbances
- Hormonal imbalances
- Mental health:
- Increased risk of anxiety and depression
- Difficulty concentrating and making decisions
- Memory problems
- Mood swings and irritability
- Decreased self-esteem
- Emotional well-being:
- Feeling overwhelmed or out of control
- Increased emotional reactivity
- Difficulty managing emotions
- Reduced ability to cope with daily challenges
- Relationships:
- Strain on personal and professional relationships
- Reduced social engagement
- Difficulty communicating effectively
- Work performance:
- Decreased productivity
- Increased absenteeism
- Reduced job satisfaction
- Burnout
- Behavioral changes:
- Unhealthy coping mechanisms (e.g., overeating, alcohol consumption)
- Neglect of self-care routines
- Procrastination or avoidance of responsibilities
- Cognitive function:
- Impaired problem-solving skills
- Reduced creativity
- Difficulty learning new information
- Long-term health risks:
- Increased risk of chronic diseases
- Potential impact on longevity
- Quality of life:
- Reduced overall life satisfaction
- Difficulty enjoying leisure activities
- Sense of constant pressure or urgency
- Physiological changes:
- Elevated cortisol levels
- Disrupted circadian rhythms
- Potential epigenetic changes
Coping Strategies for Managing the One Damn Thing After Another Stress Effect:
Managing accumulated stress is an ongoing process. There is no such thing as one-and-done cure.
Believe me, I wish you could pull some kind of stress shield around your entire body to protect you from triggers and stressors. But, life…
The key to managing any type of stress is first to build an awareness to what causes your stress and how it is affect you, then you can effectively find stress management strategies to keep your stress in check.
I have created a list of coping strategies that go about managing your stress in a variety of ways – you know since we’re all unique being that often require unique solutions based on our specialness:
- Awareness and Recognition:
- Practice mindfulness to become more aware of your stress levels
- Keep a stress journal to identify patterns and triggers
- Regularly check in with yourself about how you’re feeling
- Stress Reduction Techniques:
- Deep breathing exercises: Practice techniques like 4-7-8 breathing or box breathing
- Progressive muscle relaxation: Systematically tense and relax muscle groups
- Meditation: Start with short sessions and gradually increase duration
- Yoga: Combines physical activity with mindfulness
- Time Management:
- Prioritize tasks using methods like the Eisenhower Matrix
- Break large tasks into smaller, manageable steps
- Use time-blocking techniques to allocate specific periods for different activities
- Learn to say “no” to non-essential commitments
- Digital Detox:
- Set boundaries for social media use
- Create “phone-free” zones or times in your day
- Use apps to limit screen time or block distracting websites
- Curate your social media feeds to reduce exposure to stressful content
- Self-Care Routines:
- Prioritize sleep hygiene for better rest
- Maintain a balanced diet with stress-reducing foods
- Regular exercise, even short walks, can help manage stress
- Engage in hobbies or activities you enjoy
- Social Support:
- Build a support network of friends, family, or professionals
- Join support groups or online communities
- Practice open communication about your feelings and needs
- Delegate tasks when possible, to reduce your load
- Cognitive Restructuring:
- Challenge negative thought patterns
- Practice positive self-talk and affirmations
- Reframe stressful situations to find alternative perspectives
- Set realistic expectations for yourself and others
- Professional Help:
- Consider therapy or counseling for additional support
- Explore stress management workshops or classes
- Consult with a healthcare provider about potential medical interventions if needed
- Workplace Strategies:
- Communicate with supervisors about workload and stress levels
- Take regular breaks throughout the day
- Create a comfortable and organized workspace
- Utilize employee assistance programs if available
- Mindset Shifts:
- Practice gratitude to shift focus from stressors to positives
- Embrace imperfection and let go of unrealistic standards
- Develop a growth mindset to view challenges as opportunities
- Physical Environment:
- Declutter your living and working spaces
- Create a calming environment with plants, natural light, or soothing colors
- Use aromatherapy or calming sounds to reduce stress
- Stress-Busting Activities:
- Engage in creative activities like art, music, or writing
- Spend time in nature or green spaces
- Practice laughter therapy or watch comedy shows
- Try stress-relieving activities like gardening or cooking
- Boundary Setting:
- Learn to set and maintain healthy boundaries in relationships
- Communicate your limits clearly and respectfully
- Recognize and address boundary violations
- Stress Inoculation:
- Gradually expose yourself to manageable stressors to build resilience
- Develop coping strategies for specific stressful situations
- Practice problem-solving skills to handle future challenges
