Stress
Symptoms
Diagnosis
Management
Prevention
What to Expect
Living Well
Stress is your body’s natural response to pressure or challenge. In small amounts, it can help you stay alert and focused. When stress becomes ongoing, your body stays in a heightened state for too long. This can strain your cardiovascular system, raise inflammation, and affect your emotional well-being.
Many factors contribute to chronic stress, such as work demands, financial concerns, caregiving responsibilities, and health challenges. When stressors build up, it can become harder for your body to return to a calm, balanced state.
Understanding how stress affects your body and learning practical ways to manage it can help you support both your mental and physical well-being.
Stress affects people in different ways — physically, mentally, and emotionally. Understanding the types of stress can help you recognize what you’re experiencing and choose strategies that support your health.
Types of Stress
Acute stress: Short-term stress that happens in response to an immediate challenge, such as a deadline or disagreement.
Episodic acute stress: Frequent episodes of short-term stress with little time to recover.
Chronic stress: Ongoing stress that continues for weeks or months, often related to work, caregiving, financial strain, or health concerns.
Common Signs of Stress
Headaches, tight muscles, or jaw discomfort
Fatigue or trouble sleeping
Digestive issues or appetite changes
Irritability, mood changes, or difficulty concentrating
Elevated blood pressure or a faster heartbeat
Recognizing early signs of stress can help you take steps to reduce its impact and support your overall well-being.
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How Stress Affects the Body
Stress activates your body’s “fight-or-flight” response. When your brain senses pressure or threat, it releases hormones like adrenaline and cortisol. These hormones increase heart rate, raise blood pressure, and redirect energy toward immediate action.
This response is helpful for short-term challenges. But when it stays active for long periods, it can affect several systems in the body, including the cardiovascular and vascular systems.
Long-Term Effects of Chronic Stress
Higher blood pressure
Increased cholesterol and blood sugar
Greater risk of blood clots and cardiovascular events
Weakened immune response
Difficulty with memory, focus, or decision-making
The Stress Response Cycle
Trigger: A perceived threat or challenge
Response: Release of stress hormones, faster breathing, and muscle tension
Recovery: The body returns to a calmer state when the stressor passes
When recovery is limited or interrupted, the stress response may stay active. Over time, this can contribute to physical and emotional strain.
Prevention and Everyday Management
You can’t remove every source of stress, but certain habits and routines can help your body respond more effectively. Small adjustments in your daily life can support both physical and emotional well-being.
Daily Habits That May Reduce Stress
Physical activity: Regular movement, such as walking, stretching, or other activities you enjoy
Breathing exercises: Slow, steady breathing can help lower heart rate and ease physical tension
Sleep routines: Consistent sleep and wake times support mood, focus, and stress levels
Nutrition: Balanced meals, steady hydration, and mindful use of caffeine and alcohol
Breaks from demands: Time away from screens, work tasks, or other ongoing pressures
Mindfulness and Grounding Practices
Brief meditation or quiet reflection
Journaling or noting things that bring a sense of gratitude
Simple grounding exercises, such as focusing on what you see or hear
Time outdoors or in nature
These practices can support a calmer stress response and make it easier to navigate daily challenges.
Treatment and When to Seek Help
When stress begins to interfere with daily life, professional support can help identify what’s contributing to your symptoms and explore options for managing them.
Consider seeking professional help if you notice:
Feeling persistently overwhelmed or on edge
Difficulty sleeping or staying focused
Frequent panic symptoms or chronic fatigue
Increased use of substances like alcohol or caffeine to cope
Stress affecting your work, relationships, or daily activities
Treatment Options
Therapy
A mental health professional can help you explore stressors, learn coping strategies, and build skills for managing symptoms. Approaches may include cognitive-behavioral therapy (CBT), which focuses on identifying thought patterns, mindfulness-based strategies that help you stay present during stressful moments, or other therapies recommended by your clinician.
Medical evaluation
Stress can affect your body in ways that look similar to other health conditions. Your clinician can help explain what is likely related to stress and what might need additional attention.
Medication
In some cases, medication may help manage symptoms related to anxiety, depression, or stress. Your primary care clinician, a psychiatrist, or another qualified prescribing clinician can evaluate whether medication is appropriate and monitor how well it is working.
Other therapeutic supports
Techniques such as biofeedback, relaxation training, or structured stress-management programs may be recommended based on your symptoms and preferences.
Early support can make it easier to understand symptoms and determine the most helpful next steps.
Long-Term Steps That Support Recovery
Check in with your priorities.
As responsibilities shift, taking a moment to reassess what matters most can help you decide where to focus your time and energy.Adjust commitments when needed.
Setting limits, delegating tasks, or simplifying your schedule can reduce daily pressure.Include restorative movement.
Gentle activities like stretching, walking, or yoga can calm the nervous system and support overall health.Create steady routines.
Regular sleep, consistent mealtimes, time away from screens, and small daily breaks help your body feel more regulated.Notice changes in your health.
Tracking sleep, energy, mood, or physical symptoms can help you identify early signs of rising stress.
Community and Support
Support can play an important role in managing stress. Connecting with others can provide perspective, reduce isolation, and help you find practical ways to cope.
Ways to find support
Talk with trusted people: Sharing your experience with a friend, family member, or mentor can help you feel more grounded.
Join local or online groups: Support groups, stress-reduction classes, or community programs can offer tools you can use in daily life.
Explore wellness or workplace programs: Many workplaces and community centers offer stress-management or mindfulness workshops.
Connect through activities: Yoga classes, meditation groups, walking clubs, or hobby groups can help you build regular connection and support.
If you’re in crisis
In the U.S., call or text 988 (Suicide & Crisis Lifeline).
Outside the U.S., visit findahelpline.com to locate local support services.
Rebuilding Resilience After Burnout
Burnout can develop when stress builds over a long period of time without enough time for your body and mind to reset. Rebuilding resilience often happens gradually as your energy and daily routines return to a more stable pattern.
Strategies that support recovery
Allow time for rest: Periods of low activity, quiet time, and consistent sleep can help your body regain balance.
Simplify routines: Reducing nonessential tasks creates space for rest and lowers daily pressure.
Reintroduce gentle movement: Activities like walking, stretching, or slow yoga can help restore energy without adding strain.
Reconnect with what’s meaningful: Journaling, therapy, or talking with someone you trust can help you clarify what matters most moving forward.
Support basic health habits: Regular meals, hydration, and consistent sleep strengthen your ability to manage stress over time.
Burnout improves gradually. Small changes in pace, rest, and daily structure often help people feel more steady and regain a sense of control.
Press Pause—Your Health Deserves Space to Breathe
You can’t control everything life brings, but you can control how you respond. Start small — one deep breath, one short walk, one boundary set — and watch balance return, one choice at a time.
References
American Heart Association. (2023). How Stress Affects Your Heart.
Mayo Clinic. (2023). Chronic Stress: Risks and Management.
National Institute of Mental Health. (2022). Stress and the Body.
Harvard Health Publishing. (2023). Stress Management: Enhance Your Well-Being.
World Health Organization. (2023). Mental Health and Stress-Related Disorders.