The Effects of Stress and What To Do About It

Stress keeps taking a toll on Americans, and the numbers tell part of the story. Around 44% say they feel more stressed than they did five years ago. Work stress has been tied to roughly 12% of job-related strokes. By some estimates, stress sits at the root of about 60% of human illnesses, and it pushes up the risk of heart attack by 25%, heart disease by 40% and stroke by 50%. That kind of pressure wears down both the body and the mind.

Learning to manage it, then, does more than improve your mood. It can lower your chances of serious medical problems like heart attacks, high blood pressure and stroke. A few small, steady habits go a long way toward keeping you healthy, giving you a brighter outlook, and helping you do better in the parts of life you care about most.

Stress doesn't look the same in everyone, but certain patterns show up again and again. On the emotional side, people report heavy moodiness, crying or tearfulness that comes easily, a short fuse, and a sinking sense of helplessness or hopelessness. Self esteem tends to drop too.

Physical signs are just as common: headaches or migraines, stomach trouble such as nausea, vomiting or diarrhea, and aches settling into the neck, shoulders or back. Some people notice shortness of breath, a racing heart or chest pain. Others feel vaguely sick much of the time, sleep poorly, lose or gain their appetite, or lose interest in sex.

The mind gets foggy as well. Concentration slips, memory falters, and focus becomes hard to hold. Thoughts race or intrude without permission, worries circle back uninvited, and disorganization creeps in.

Behavior shifts round out the picture. People pull away from family and friends, skip social plans, and let responsibilities slide. Basic self care like showering or getting dressed can fall by the wayside. Some start reaching for alcohol or drugs, or lean on them more heavily than before.

So what helps? Start with relaxation techniques. Deep breathing, yoga, Pilates and meditation all work well. Slow, deliberate breathing reins in the body's fight-or-flight response and brings on a sense of physical and emotional calm. Yoga and Pilates go further, training body and brain together through movement.

Then there's the old advice that still holds: eat right, sleep well, exercise. When your body is cared for, it handles stress better. Good nutrition gives you the fuel to function. Enough sleep leaves your body and brain ready for whatever lands on you, big or small. And exercise burns off negative energy while releasing feel-good neurotransmitters and hormones, which in turn makes stress easier to carry.

A third tool is thought replacement. When stress spikes, try to trace where the feeling is coming from. Is there a specific trigger? If so, can you picture a fix? Naming what upsets you lets you build a plan to deal with it. And when the worry turns out to be irrational, you can reshape how you're thinking about it, swapping the negative thought for one that's grounded in reality but still positive.

Your support system matters more than people often admit. Friends, family, neighbors, coworkers, a pastor: these are the people who care about you and offer comfort, advice or just company. Strong, steady connections can heal you during hard stretches. Keep those relationships alive while things are going well, so the people are there when things aren't. Choose people who love you and will also hold you accountable, and don't be afraid to reach out.

Go easy on drugs and alcohol, or avoid them. They tend to ratchet up both physical and emotional stress, and they can deepen anxiety and depression rather than quiet it. Withdrawal brings its own wave of physical and psychological strain.

If your stress feels chronic and the simple approaches aren't moving the needle, a professional evaluation is worth considering. A therapist or psychiatrist can help you pinpoint your stressors and find treatment. One approach, cognitive behavioral therapy, teaches you how your thoughts, feelings and behaviors are linked, which gives you a firmer grip on managing stress. - Kim B.