We all experience stress in our daily lives, but when stress becomes chronic, it can have serious effects on both our mental and physical health. That is why managing your stress is also important for maintaining a healthy lifestyle and preventing long-term health issues. Fortunately, there are many things you can do to reduce stress and live a healthier, more balanced life.
The impact of stress on your health
Stress isn’t just a feeling and therefore doesn’t just impact your mental health but can also cause physical issues to your body as well. When you're stressed, your body releases hormones like cortisol and adrenaline, which can cause a variety of physical symptoms, including headaches, an increased heart rate, muscle tension and digestive problems. Having long-term stress can lead to even more serious health conditions, such as high blood pressure, heart disease, diabetes and mental health conditions like anxiety and depression.
Symptoms of chronic stress include:
- Overwhelming emotions like fear or frustration.
- Changes in appetite, energy or interests.
- Trouble focusing or making decisions.
- Sleep issues such as nightmares or insomnia.
- Physical symptoms such as headaches or stomach problems.
- Worsening of existing health conditions.
It’s important to recognize the signs of stress and take steps to manage it before it affects your overall well-being. Talk to your primary care doctor or advanced practice provider* (APP) to come up with a plan that works best for you.
Practical tips for managing stress
Handling stress doesn’t have to be hard. Here are some easy ways to feel less stressed and improve your health:
- Stay active with regular exercise
Exercise is one of the most effective ways to relieve stress. Physical activity increases the production of endorphins — your body's natural mood boosters — while also helping you clear your mind and improve sleep. Aim for at least 30 minutes of moderate exercise most days of the week, whether it's walking, cycling, swimming or yoga. Pick something you enjoy to help reduce your stress even more.
- Practice mindfulness and meditation
Mindfulness involves focusing on the present moment without judgment. Regular mindfulness or meditation practices can help reduce stress by allowing you to manage negative thoughts and emotions. Start with just a few minutes each day of deep breathing exercises or guided meditation.
- Prioritize sleep
Getting enough quality sleep is crucial for managing stress. Lack of sleep can make it harder for your body to handle stress, while good sleep can improve your mood, focus and resilience. To improve your sleep start by creating a relaxing bedtime routine, including setting a regular bedtime and reducing screen time before bed.
- Connect with others
Strong social connections can help you reduce stress by providing emotional support and a sense of belonging. Spending time with family and friends, joining a group or community activity, or talking with someone who can listen when you need to vent can all help to reduce your stress.
- Set boundaries and manage your time
Time management is an important tool for reducing stress. Making sure to prioritize your tasks, set realistic goals and avoid overcommitting yourself is an important step in reducing your overall stress. Learning to say “no” and establishing healthy boundaries can help protect both your mental and physical health.
When to seek professional help
If you’re feeling persistently anxious, irritable, depressed, or if stress interferes with your ability to function, it may be time to seek help from your primary care doctor or APP. They can help you identify a care plan for managing your stress and determine if further treatment, such as counseling or medication, is necessary.
Stress is an unavoidable part of our life, but effectively managing it is key to protecting both your mental and physical health. By incorporating the tips above into your daily routine, you can help reduce your stress and improve your overall well-being.
*An advanced practice provider includes a nurse practitioner or physician assistant.