Stress: How it Affects Your Health and Seven Ways to Manage it

By Mountain-Pacific Quality Health

Updated August 2023

We all feel stressed at one time or another. It is a normal and even healthy reaction to a variety of circumstances that happen in our daily life, a big life change or other traumatic events such as a pandemic or a natural disaster. Stress is a part of being human. However, stress continuing for weeks, months or beyond can become a chronic condition that contributes to many health problems such as high blood pressure, heart disease, migraines, infertility, obesity, gastrointestinal problems and diabetes.

Recognizing symptoms of stress is the first step to managing stress. Because each person handles stress differently, the symptoms may vary but common things to look out for including the following:

• Headaches
• Acne and other skin problems, like rashes or hives
• Upset stomach including nausea, diarrhea and constipation
• Forgetfulness and inability to focus
• Lack of energy or motivation
• Overeating or not eating enough
• Irritability
• Insomnia
• Loss of interest in activities
• Restlessness
• Chest pain and rapid heartbeat
• Drug or alcohol misuse
• Fatigue
• Feeling overwhelmed
• Teeth and jaw clenching

Fortunately, there are healthy ways to manage stress before it becomes a bigger issue. Here are seven stress management strategies to try:

1. Take care of your body by eating right, making time for regular physical activity and getting some restful sleep.
2. Practice relaxation techniques such as deep breathing, meditation, yoga or massage.
3. Take time for yourself. This could include listening to music, reading a book, writing in a journal or participating in any hobbies you enjoy.
4. Stay connected. Spend time with family members and friends that make you laugh and fill you with joy. Talk with people you trust about your feelings and concerns. Especially while social distancing, it is important to make time to video chat, talk on the phone or text to feel a sense of connection.
5. Limit news intake. The Centers for Disease Control and Prevention recommends taking breaks from watching, reading or listening to news stories addressing issues that cause you stress or discomfort.
6. Set limits and learn to say no. Committing to too many obligations or activities is a common cause of stress. Learn to say “no” to additional responsibilities when you are feeling stressed.
7. Do not be afraid to seek help from a professional. If you are feeling overwhelmed, hopeless, using drugs or alcohol to cope or having thoughts about hurting yourself or others, see your primary care provider for advice, referrals and resources. Help is available!

If you or someone you know is at immediate risk of self-harm or hurting another person, call 911 or your local emergency number.

If you or someone you know is thinking about suicide, get help right away.

• Call the National Suicide Prevention Lifeline at 988.
• Text HOME to the Crisis Text Line at 741741.

Both services are free and available 24 hours a day, seven days a week, and all calls are confidential.

If you experience chest pain combined with shortness of breath, jaw or back pain, sweating, dizziness or nausea get emergency help immediately. These may be signs of a heart attack. Visit the American Heart Association website to learn more about stress and your heart.