Understanding how stress affects your body and how to manage it

In today’s world, stress can seem constant. It affects us at home, in our relationships, at work, and when thinking about world affairs. Although stress typically has a negative connotation, a little bit of stress is actually considered healthy. It can motivate us to achieve our goals and keep us safe in dangerous or challenging situations. 

But when stress is left unmanaged for too long, it can harm your health and well-being. A national poll found that 76% of adults in the U.S. experienced at least one symptom of stress — like headaches, fatigue, or anxiety — in the last month. 

The good news is that with the right resources and support, you can learn to manage stress and its mental, emotional, and physical symptoms. 

What is stress?

Stress is a state of mental, physical, or emotional strain or tension. It’s your body’s natural way of responding to challenges, demands, and threats. And it’s something that we all experience at some point in our lives. 

You can break stress down into two categories: acute and chronic. Acute stress is a short-term response to new or stressful situations, like giving a presentation at work or getting in a fight with your best friend. 

Chronic stress, on the other hand, continues for much longer (weeks or months). It usually stems from ongoing issues, like financial concerns or relationship issues.

Some other common causes of stress include: 

• Major life changes: Marriage, retirement, illness or injury, death of a loved one, or becoming a caretaker for a family member or friend
• Work-related pressures: Losing a job, starting a new job, or difficult colleagues
• Relationship difficulties: Infidelity, abuse, divorce, loneliness, or disputes over household chores or raising a family
• Financial problems: Managing debt, worrying about money, or living outside of your means
• World events or ongoing concerns: War, natural disaster, pandemics, and discrimination

How does stress affect the body?

When you experience stress, your body responds with a physiological reaction known as the “fight or flight” response. The body releases stress hormones that boost your heart rate and energy levels. While this is helpful for confronting or managing sources of acute stress, a prolonged stress response can create an increased risk for certain health conditions and symptoms.

Being stressed can make it difficult to concentrate or relax. Acute stress can also cause a range of symptoms, including headaches, shortness of breath, and indigestion. 

Here are some ways that long-term stress can affect your body, mind, and behaviors:  

• Mental health concerns: Stress can make you feel agitated, irritable, and unhappy. And frequent stress can increase your risk of mental health issues like depression, anxiety, and substance use problems.
• Physical health concerns: Chronic stress can take a toll on your physical health, leading to muscle tension, chest pain, digestive issues, and increased risk of respiratory and cardiovascular problems. Chronic stress can also weaken the immune system, making you more susceptible to illnesses, infections, and autoimmune disorders.
• Behavior changes: Stress can affect your sleep patterns, eating habits, exercise routine, and libido. It can also lead to unhealthy coping methods, like overeating, harmful substance use, and other risky behaviors. 

Six ways to manage stress

Although we all experience stress at times, our specific triggers and ability to cope vary by person. Some research suggests that general physical health and how you perceive a situation play a role in how you react to and manage stressful events.

In many cases, a person’s stress is linked to a specific situation and will improve with time. But in cases of chronic stress, it’s helpful to learn how to effectively manage stressful circumstances. 

Here are six strategies and lifestyle changes to help you manage stress and improve your quality of life. 

1. Consider what’s causing your stress

Learning to manage stress starts with identifying your stressors. It’s not always possible to change or avoid stressful circumstances, but knowing how to identify sources of stress can help you manage symptoms and unhealthy coping methods.

2. Maintain healthy habits

Engaging in regular exercise and getting plenty of sleep are two effective strategies for reducing or managing stress. Diet also affects your mental well-being, so be mindful of making healthy food choices, eating at regular intervals, and drinking enough water. 

3. Prioritize relaxation 

Relaxation techniques, like yoga and meditation, are effective ways to calm your body and mind. Progressive muscle relaxation, warm baths, and massage can help reduce physical tension, while mindfulness and deep breathing exercises can support your mental well-being. Even setting aside time to listen to music, read a book, or journal counts as relaxation. 

4. Discover time management and organizational skills 

Another tip for managing stress is to consider how you can improve the situation. For example, if you know that your stress is linked to mounting work deadlines or never-ending chores, consider breaking each item into smaller tasks to help you use your time more effectively. Calendars, time-tracking apps, task management tools, and to-do lists can all help you increase your productivity and reduce your stress levels.

5. Lean on your support system

Having a good support system can help you build resilience and better manage stress. One national survey found that people with an emotional support system had lower stress levels than those without emotional support. Whether it’s friends, family, colleagues, or online support networks, connect with people who you can rely on for emotional support and encouragement. 

6. Seek professional help

If you know you’re prone to stress or think you’d benefit from additional support, consider meeting with a mental health professional. Therapists can help you become more aware of your thoughts and feelings, identify the stressors in your daily life, and develop healthier coping methods to improve your overall mental and physical well-being.

Find care with Rula

If stress is starting to negatively impact your life, consider seeking professional mental health support. While a little bit of stress is normal, ongoing or chronic stress can lead to mental, emotional, and physical health problems. 

Rula’s therapist-matching program makes it easier to find an in-network provider who can meet your needs in just a few clicks. Whether you’re looking for individual therapy, couples therapy, or medication management, our team is here to help you find the specialized care you deserve.

Find a therapist with Rula