Why you need to care about stress—and how to start managing it now

Odds are, you’ve been stressed out at some point. Whether it stems from being stuck in traffic, worrying about money, or arguing with your partner, some daily stress is inevitable. So is prolonged, more intense stress, which can stem from challenging situations like divorce or losing a loved one. Even happy events, like getting a job or going on a date, can be sources of stress.

Whatever the cause, the human body tends to respond in a predictable way to stress, by activating the “fight or flight” response. When this happens, the hormones cortisol and adrenaline flood the body, quickening heart rate and providing a jolt of energy to counter a perceived threat or attack. Being regularly stressed for a long period means the fight or flight response is constantly activated—and that can lead to health problems.

How stress makes you sick

When stress is continuous and not managed, it can contribute to a host of mental and physical issues. These include:

• A weakened immune system
• High blood pressure
• Heart disease
• Digestive troubles
• Reproductive issues
• Anxiety and depression

It may also lead people to adopt unhealthy behaviors like overeating, smoking, and alcohol abuse as a means of coping.

But it’s possible to manage stress—and even thrive—during difficult times. Here’s how.

Determine your stress levels

Developing awareness of how stressed you truly are can help you to start to manage it. Keep a record of your stress levels using a pen and paper, a computer, or your smartphone. Sharecare, available for Android and iOS, features a stress tracker. It's a quick, easy way to follow your stress levels from day to day and spot trends.

Over time, tracking can help you identify your stress triggers. Were you handed a work assignment with a short deadline? Did you just have an unpleasant call with a friend? Whenever you feel stress, keep notes about what you were doing, what you were thinking, or what was happening. Understanding your sources of stress can help you devise a plan for dealing with them.

Exercise

One of the best things you can do to support overall health and de-stress is to get physical activity on a regular basis. A cardio workout—such as walking at a fast pace, jogging, swimming, or using an elliptical—is a great way to blow off steam. Mind-body practices such as meditation, deep breathing, and yoga are also proven ways to relax.

Get enough sleep

It’s difficult to deal with each day’s challenges if you’re exhausted. Practice good sleep hygiene habits to rest your mind and de-stress. These may include going to bed and waking up around the same time each day, turning off electronic devices at least 30 minutes before you turn in, and keeping your bedroom cool, dark, and quiet at night.

Focus on a healthy diet

Adrenaline temporarily suppresses appetite. But if you remain stressed, the hormone cortisol is released, which fuels appetite. Stress can also bring on cravings for high-fat, sugary foods.

Take care of the little stuff

Tackle the to-dos lingering in the back of your mind, whether it’s getting your car serviced or calling your health insurer to clear up a question about a claim. Dealing with several smaller obligations can add up, helping you to feel calmer overall.

Taper off social media

Make a conscious decision to check your social feeds only once or twice a day. Fight the urge to see how many comments or likes you got. Consider even taking a total break for a few days. You may discover things you enjoy doing outside of the virtual world.

Nurture relationships

Close friends and family members can act as stress buffers when you’re feeling overwhelmed. You may find practical assistance by opening up to the people who care about you.

Seek help

If your anxiety level continues to register at the high end of the stress tracker, talk to a therapist or other mental health professional. They can help you identify and manage your stressors.