We all experience stress in life. Whether it’s from major life events like a new job, a move, or a breakup, or from the day-to-day pressures of work, school, relationships, and responsibilities, stress is an inevitable part of the human experience. And while a little stress here and there is normal and even healthy, too much can take a real toll on your mental and physical health.
This is especially true for young adults. The years between 18 and 35 are full of major life changes and transitions that can lead to high levels of stress. And all that stress can negatively impact health behaviors like eating habits and physical activity. Ultimately, chronic stress in young adulthood can contribute to weight gain and obesity over time.
But just because life gets stressful doesn’t mean your health has to suffer. The good news is that there are proven strategies to help young adults manage stress and prevent unhealthy weight gain, even during hectic and challenging times.
The Research on Stress, Life Events, and Weight Gain
Recent research published in Health Psychology examined the effects of stressful life events and perceived stress levels on weight outcomes in a study of nearly 600 young adults. The participants, aged 18-35 years old with BMIs between 21 and 30, were enrolled in a weight gain prevention program.
The study found that young adults who experienced more stressful life events in the months before starting the program had lower attendance and retention rates. However, their baseline stress levels did not affect weight outcomes during the program.
More interestingly, participants who experienced more life events and higher stress during the 4-month active phase of the program appeared to have less favorable weight outcomes over the following 4 years. This also correlates with another research that was performed in university students. So, stress that accumulated during the intervention itself seemed to undermine the long-term effectiveness of weight management.
The takeaway is that stress can clearly sabotage health goals like losing extra pounds or maintaining a healthy weight. Unmanaged stress leads to unhelpful coping behaviors like eating for comfort, skipping workouts, and disrupting sleep. And these behaviors often derail even the most motivated young adults from staying on track with positive lifestyle changes.
Strategies to Manage Stress and Maintain Health Goals
The good news is that with self-awareness, planning, and proactive stress management, you can absolutely achieve your health goals despite life’s inevitable stressors. Here are some effective strategies to try:
Build self-care into your routine. Don’t wait until you’re already burnt out and overloaded to practice self-care. Make small acts of self-care a regular habit, whether it’s taking a nightly bath, reading for fun, meditating, or going for a walk. Prioritize yourself and your well-being.
Set realistic expectations. Take an honest look at your schedule and let go of unrealistic expectations, whether self-imposed or external. Avoid overcommitting yourself and take on only what you can reasonably manage. Learn to say no without guilt.
Connect with your support network. Make time for loved ones even when you’re stressed. Social support boosts resilience and helps you weather challenges. Share what you’re going through and let people help lighten your load.
Get physical. When stress starts creeping up, get moving. Exercise and activity naturally boost endorphins and relieve tension. Even a 10-minute walk can recalibrate your mood and outlook.
Quiet your mind. Try meditating, deep breathing, yoga, or sipping tea mindfully. Soothing rituals help induce calm and balance stressed-out nervous systems. Start and end your day with brief mindfulness rituals.
Organize and plan ahead. Chaos fuels anxiety. Stay on top of obligations by planning ahead, listing tasks, and tackling items methodically. Visual calendars and reminders reduce mental clutter.
Let go of perfectionism. Humans aren’t perfect. Lighten up on yourself when you haven’t checked every box. Progress, not perfection, is the sustainable goal. Focus on consistency rather than perfection.
Reframe thoughts. How you interpret events shapes your emotions. Put a positive spin on a situation by looking at the upside. Practice gratitude and appreciating what’s going right.
Get help when needed. If stress becomes truly overwhelming, seek professional support. Therapists can equip you with healthy coping tools tailored to your unique needs. You don’t have to tough it out alone.
Keep perspective. Zoom out to see the bigger picture. How important will this stressor seem a month or a year from now? Maintain perspective on what truly matters.
Prioritize sleep. Sleep deprivation magnifies stress. Protect your sleep schedule, limit evening electronics, and create an ideal sleep environment. Adequate sleep makes stress more manageable.
Putting It All Together: Be Prepared
The number one strategy to maintain your health goals amidst life’s inevitable stress is to be prepared. Having go-to stress management tools and practicing them regularly means you won’t be derailed every time life gets hectic and intense.
It also helps to anticipate and plan for high-stress periods, like a busier semester at school or extended family visits. Brainstorm specific coping tools you can lean on during the especially stressful times you know are coming.
Finally, be patient and kind to yourself. Progress not perfection is what matters. If you slip up on your diet or exercise routine during a stressful period, re-calibrate and get back on track rather than spiraling into shame. Be your own best cheerleader.
Life will always include change, uncertainty, and stress – it’s unavoidable. But you absolutely have the power to take care of yourself and stay focused on your wellness goals, even during the rough patches. With some planning and self-care, you can be resilient no matter what life throws your way.