Stress is part of life, but there are ways to manage it

16, Apr 2025

Our everyday lives are full of workloads that can stress us out in various ways. From overflowing schedules and the endless humdrum of living in a city to keeping a family healthy and safe, our stress levels can quickly get out of control if left unnoticed.

Stressors can include health matters, work, finances, family matters and regular daily hassles of life. With unrelenting stressors, your body might be in a constant state of high alert, leading to impaired concentration, lousy mood, professional burnout and mental and physical health problems.

Stress is your body's response to a challenge or demand. When you experience stress, your body releases hormones such as cortisol and adrenaline, which create a "fight or flight" response. You may experience increased blood pressure, heart rate, and blood sugar. Persistent stress can inflame the coronary arteries and cause a heart attack. Long-term stress also increases stroke risk.

Stress is a part of your life. Everyone experiences it now and then.

Long-term stress, also called chronic stress, is very unhealthy and can cause severe mental and physical health problems. Your body can handle stress in smaller doses. However, if you experience chronic stress, your body may respond negatively.

Health problems such as chronic fatigue, diabetes, obesity, depression and immune disorders can develop when the endocrine system is affected by stress. Chronic stress can cause irregularities in menstrual cycles, low sex drive and infertility. Short-term stress can cause temporary abdominal bloating, nausea, stomach pain and changes in appetite. Muscle tension is a common stress reaction. Chronic muscle tension leads to tension headaches, back pain, migraine and chronic pain.

Stress reactions can include difficulty concentrating, headaches, cold and clammy hands, tensed muscles, a nervous stomach, clenched teeth, irritability or being withdrawn. Learn to recognize such symptoms of stressors and take action promptly to counter their effects.

If you experience chronic stress, it's essential to learn ways to cope with it to lessen your risk of developing chronic diseases.

There are many healthy ways to manage stress.

Studies show that slow, deep breathing exercises can help lower blood pressure and reduce cortisol levels. Routine physical activity like walking, biking or swimming can significantly reduce stress. At least 150 minutes of moderate-intensity aerobic exercise per week, 75 minutes of high-intensity aerobic activity per week, or a combination of the two can increase your heart rate. Getting outside in nature to improve mood can also reduce stress.

Chronic stress can increase a desire for unhealthy food rich in saturated fat and sugar. Prevent unhealthy weight gain and disease by eating a regular diet comprising fruits and vegetables, lean proteins, whole grains and non or low-fat dairy. Limit alcohol intake and avoid using drugs to deal with stress.

Meditation can lower blood pressure and reduce cortisol levels, thereby relieving symptoms of anxiety and depression and helping you sleep well. Aim for at least eight hours every night if possible. Jotting down your thoughts and taking quiet focus time certainly helps reduce your stress. Discussing your problems with your loved ones, friends or another trusted source can be reassuring and calming. Technology can make the connection between family, friends and groups easier.

Finding healthier ways to cope with stress can go a long way toward living a healthy and positive life. In recognition of Stress Awareness Month of April, reach out to your health professional to understand how stress can affect physical and mental health, along with expert advice on dealing with stress healthily.

Article