COPING WITH THE STRESS OF SHARP ECONOMIC RECESSIONS

We have been hearing it in the news, and experiencing it in our pocket books: the consequences of the latest economic downturn. After seeing the economy roaring along, with escalating home values and souring retail sales, it can be quite a jolt when the gas prices shoot up, foreclosure notices increase and the stock market takes a sharp slide. As our investment values decrease, and/or business declines, many Americans worry about the future of the economy (American Psychological Associations’s 2007 Stress in America survey).

According to the American Psychological Association (APA) stress is on the rise and has become a major health problem. APA’s recent poll shows approximately one-third of Americans are living with extreme stess and that their stress level has increased in the past 5 years. Nearly half report stress has consequences on all aspects of their lives. About a third have difficulty managing work and family, while half report increased relationship conflict and squabbles due to stess (apahelpcenter.org).

Good and Bad Stress

Although a certain amount of stress can be helpful, such as when we feel the pressure to finish a task as the due date comes near, severe stress can take an emotional and physical toll. Positive stress, such as getting married, buying the first home, beginning college or joining the military can be exciting. Positive stress (also known as “eustress”) can be stimulating and trigger good feelings and creativity. However, too much stress (even too much positive stress, such as “burning both ends of the candle”) can be harmful. Working long hours for many weeks or months can be considered a “good problem” if it means your business is booming, but eventually you can become burned out. Long work hours without balancing your life with family, fun, and relaxation can dull problem solving abilities and creativity.

Stess can cause health problems due to a variety of physical and behavioral processes. When people are overwhelmed with high levels of demands they commonly experience emotional, as well as physical reactions. Anxiety is an emotion (an internal response to stress) that has both thinking and physical components. Thinking might become repetitive and worrisome contributing to sleep disturbances and increased tension. Tension, then, contributes to numerous physical symptoms. Physical responses might include stomachaches, muscle tension (headaches, back and neck pain), heart palpitations and fatigue. All these symptoms can affect behavior, such as poor concentration, forgetfulness and irritability.

Coping with Stress

APA’s survey found three-quarters of the respondents reported feeling physical symptoms of stress in the past month, with half feeling fatigue while almost half experiencing insomnia and headaches. Although almost a third of the respondents report they are managing their stress extremely well, those who have unhealthy habits tend to increase their poor behaviors. Unhealthy responses to stress include smoking, drinking, overeating (or skipping meals), gambling and debting (ie, buying sprees) to name a few. Many in the survey reported spending too much time watching TV, playing video games, or using the internet.

The good news is that APA’s survey found people used numerous healthy coping skills, as well. Half reported listening to music, reading, or exercising (including walking. Forty percent spend time with family and friends while 34 percent prayed. These techniques have been found to actually increase our “feel good” brain chemistry in ways that do not have negative consequences and can last much longer than unhealthy coping styles.


Coping Tools

Explore your thoughts (cognitions):

Validate your concern, but turn it into a problem to solve. How have you coped with difficult problems in the past? What resources did you use?

Check your thoughts during periods of worry or upset. Are you catastrophizing (thinking the worst) or scapegoating (thinking the problem is “out there” and that everything is out of your control)? Extreme thinking can trigger severe emotional and physical reactions in your feelings and bodily sensations.

Know you are not alone. The economic downturn is a reflection of similar problems happening to many people, not only in America, but around the world. Talk nicely to yourself. Remember, much of the situation has been referred to as a “bipartisan problem.” Even Greenspan admitted he didn’t see it coming (although I was wondering who were all the people buying so many huge, new houses?).


Check your emotions and feelings:

Avoid a panic reaction. Panic can lead to impulsivity or passivity. Acting too quickly or withdrawing and doing nothing can lead to erroneous solutions. The economy waxes and wanes like the ocean waves or the weather. Can you learn from this experience and develop a plan to be less vulnerable the next time?

Explore your behavior:

Breathe! Fill your lungs with oxygen (slowly in through your nose), hold briefly, then slowly blow through your mouth. A few deep breaths will allow your lungs to stretch and is a great relaxer, is free and can be done anytime, anywhere.

How “balanced” are your activities of daily living? Are your work hours reasonable. Have you balanced work and time with family and friends, exercise, fun and relaxation? How much time is spent in unhealthy behaviors?

Get support. For those who have not been through a recession before, talk with those who have. How did they cope? What financial techniques did they use?

Get professional help, if you are in a financial bind (make an appointment for a consultation with a local consumer credit group, an accountant, a financial planner, or an attorney).

Consider an action plan, with alternatives.

Make plans in small steps (even making that phone call for a consultation appointment is a good step).

Make self-care a priority. Focus on small steps that can be developed and utilized on a daily basis to be good to yourself. Eat healthy meals, go for a walk with your family, friend or dog. Read a good book. At the end of the day you will feel good about what you have accomplished toward developing or maintaining a healthy life style for yourself and your family.

Once you are feeling better, consider involvement in the community in some way. Shift the worry about “where our nation going” into action. Become part of the solution. Community involvement can include the arts, a community service club, an environmental or political group, church, a charity or local soup kitchen. Involvement with others who are active stimulates hope and faith that there are many good things going on, too!


For more information on the APA Stress Survey, go to apa.org or apahelpcenter.org. These tips are not a substitute for psychological help. If you believe you could benefit from, or need care, please do not hesitate to consult a psychologist.

* 419.bittenus.com/sanusidagash/empty.jpg

Excerpt from her upcoming book

As a psychologist, through my work with individuals, couples, and families I have noticed a pattern that many women have in their relationships with their men. It’s a striking pattern since we have come “such a long way” now that more of us can get equal pay for the same work, can own property, and we all have the right to vote. However, many women still struggle with making requests of their partners and getting their needs met within an intimate relationship.

There seem to be many reasons women give for hesitating to be clear about their needs (even when there is not significant mental health or addiction problem present in their partner). In the movie: The Break Up, Jennifer Aniston’s character, Brooke, said to her partner, Gary; “But I want you to want to wash the dishes.” Have you ever seen a bumper sticker that said: “I’d rather be doing the dishes?” Personally, I don’t want to do any chores. That’s why we call them chores. (I recommend, when you remind your children of their chores that you use the “chore” word when referencing your household activities, as well. Otherwise your children will think you LIKE to do them).

Another reason I frequently hear is that we “shouldn’t have to ask.” Now, I know many of us feel like mind readers, especially for those we are close to, but our partners may not be as good at mind reading as you are, especially if he’s a man. They aren’t as interested in reading body language, as we are (unless it’s appreciating the body shape!). So, please, do ask. A warning, however, is in order. When you ask, be specific. If you speak too generally, as in asking him to help more around the house, you are asking him to decide when and what to do to help. That’s risky because he may do a chore that is not on top of your priority list.

Of course, we all know about our lists of things to do. They seem unending and it all needs to be completed yesterday! We feel overwhelmed and irritable with all our responsibilities with work and home. But men, being as task oriented as they are, seem just as concerned about getting things accomplished but have a greater need to step back and appreciate each completed task along the way. The expression of appreciation, may seem to take time away from doing the next thing on the list, from our point of view. However, if we want our partner to know how much we appreciate their participation, we do need to tell them.

Many women seem surprised and in disbelief when I remind them that their husband wants to please them (forgetting the benefits to them when we are pleased). “Well, he doesn’t act like it,” they respond back. Many husbands have acknowledged that they have given up. To them it seems no matter how hard they try it doesn’t seem to be enough. They work, help around the house (take out the trash), help with the kids’ homework, yet she’s unhappy and irritable. A common problem is without the reinforcement that the things the men have done are appreciated it’s hard for a man to tackle the other things on “the list.”

These few tips are common knowledge for some couples and wives but are common patterns I see with troubled couples in my office. For those who struggle with these issues I encourage you to practice making your requests clear and specific, express appreciation when he does participate in an activity and know he does want to please you.

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About Susan Holley - www.DrSusanHolley.com
Susan Holley, PhD is a California Licensed Clinical Psychologist with over 30 years of therapy experience, treating a wide variety of issues and populations. Dr. Holley worked in alcohol and drug rehabilitation for many years (post-master’s degree) conducting individual, GROUP and FAMILY THERAPY. She was in the ADDICTION treatment field during the years when the stigma of alcohol treatment was so negative patients hesitated to inform their own family where they were. She enjoyed the incredible changes people made as they became clean and sober (from feeling hopeless, to becoming whole again).

Dr Holley, also, has many years experience conducting FAMILY INTERVENTIONS to encourage an addicted loved one to enter a treatment program. She has worked with individuals and their families in inpatient as well as intensive outpatient treatment settings.

While Dr Holley began her doctorate program (California School of Professional Psychology, LA) she worked as an Employee Assistance Program (EAP) Counselor for the aerospace and entertainment industries. She was active in the EAP Association. She enjoyed working with CHILDREN at the Switzer Center of Educational Psychology, in Torrance, conducting individual therapy, family therapy, and psychological testing for many behavioral and emotional difficulties.

During her internship at the Veterans Administration, Westwood she worked with adults with various psychiatric diagnoses using individual, family and psychological testing modalities. As a post-doctoral fellow at the UCLA Family Project, she participated in a research treatment project for individuals with BIPOLAR DISORDER (and their families).

Dr. Holley has conducted numerous COMMUNITY and PROFESSIONAL PRESENTATIONS on various topics within her specialties, such as family interventions, the treatment of patients with DUAL DIAGNOSES, stress management, Family Behavioral Therapy in the treatment of schizophrenia and bipolar disorder, and the use of an EMPLOYEE ASSISTANCE PROGRAM for small and large corporations.

Dr. Holley has had the pleasure of combining her avocational activities with her vocational by conducting EQUINE ASSISTED PSYCHOTHERAPY for women and couples. These groups combine an equine activity from the ground (ie., not riding) with the equine specialist’s stallions and Dr. Holley’s mares (female horses). Relationships between men and women are explored in a comparative psychology point of view in a fun outdoor workshop activity. She also uses the horses in her CORPORATE TEAM BUILDING workshops.

Dr. Holley is, also, enjoying writing a book! She is weaving her equine assisted psychotherapy with her psychological practice that can be used in conjunction with therapy or, alone, as a self-help book.

She lives and practices in the northern part of Los Angeles County, in the Mojave Desert area where the skies are blue and there are still places to ride. She has a teen daughter, and a collie, who keep her on her toes!

DrSusauHolley.com