Most of us have felt stressed one time or another. Whether it is packing for a vacation, starting a new job, or feeling overwhelmed with a challenging work project. In the short term, stress is not harmful and usually the body can handle it fairly well. If it lasts a long time, however, chronic stress can take a toll on both your physical and mental health. When you are stressed for an extended period, your body is constantly releasing cortisol and other stress hormones. This can be very damaging to your body.

Chronic stress can put you at an increased risk for health issues including anxiety, depression, weight gain, high blood pressure, heart disease, stroke, sleep disturbances, and even memory issues. People are especially vulnerable to stress when they lack a good support network, experience a major life change or event, have poor sleep habits, or if they are in poor health.

Stress in your daily life is both inevitable and unavoidable. The key is learning how to manage it in a positive and healthy manner so you can remain happy and healthy.

The following stress management strategies can help improve your emotional and physical health as well as your quality of life:

  • Relax and practice good self-care
    • Spend more time with yourself.
    • Practice meditation, yoga, tai chi, and breathing exercises.
    • Keep a journal and record your feelings and emotions.
    • Practice gratitude. Write down three things you are grateful for
  • Sleep is critical. Get at least seven hours of sleep per day
    • Create an environment that is relaxing before bed.
    • Avoid stimulants before bed and excessive screen time.
    • Concentrate on happy thoughts before bed.
  • Incorporate physical activity into your daily life
    • Find an exercise you enjoy and stick with it.
    • Try to squeeze in something active every day even if it is just a short walk.
    • Prioritize your body and take care of it.
  • Connect with family and friends that make you feel at ease
    • Lean on others during periods of stress.
    • Take care of your mental health first. Do not be afraid to ask for help. Contact a mental health professional if needed.
  • Practice good time-management
    • Create a schedule for each day so you know what to expect.
    • Avoid procrastination. This can lead to feeling overwhelmed and frustrated.
    • Schedule something positive into your daily life to lift your mood and spirits.

Managing Stress | NAMI: National Alliance on Mental Illness

Stress Management | American Heart Association

Chronic Stress > Fact Sheets > Yale Medicine

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