Easing physical symptoms of stress

Tiredness, less joy, poor eating habits and a tough time with weight loss.

If these symptoms sound familiar, you might be among the majority of people whose stress is showing up physically and mentally. More than 70% of adults say stress has some impact on their well-being.

Worth noting: Some brief stress, like exercise, can help improve strength, reduce the risk of disease and illness and even extend your lifespan. However, when stress gets chronic, it can lead to long-term problems.

Stress can leave its mark on your body

Ever find yourself clenching your jaw while working through an important project or nursing a sore neck after it’s all over? These issues and other complaints — headache, dizziness, muscle pain, an upset stomach and more – can all result from bouts with stress. 

Chronic stress can be even more dangerous because it can start to negatively affect hormones and many processes in the body. Health issues that may result include:

• high blood pressure, a risk for heart attack and stroke
• obesity
• rashes
• stomach ulcers 
• viral illnesses.

Prolonged stress can also be a big blow to your mental health, creating issues such as: 

• anxiety
• depression
• emotional hunger
• insomnia
• PTSD.

Ways to alleviate physical and mental symptoms of stress 

Some tension and worry can be hard to avoid. Work, school, social circles and life’s big moments all come with some stressors. Fortunately, there are steps, big and small, that you can take to improve your health.

Consider these starting points

• Tune out the noise. If you get tense watching politics or other news coverage, and those stories won't alter your point of view or help you change someone else's, turn them off.
• Create some space. If you feel overextended by extracurricular activities, work projects or other commitments that get you stressed but don't provide much benefit, let them go. 
• Turn off your tech. If you’re feeling isolated, put down your phone, tablet or laptop and reach out to someone. Replace screens with the faces of family, friends or people in your faith community.

Five focus areas for stress reduction

With unnecessary stressors addressed, focus on adding things that provide relief:

1. Nature: Find a nearby natural area and simply take it in. Even brief exposure to areas like forests, grasslands and lakes reduces cortisol and self-reported anxiety levels. We’re fortunate to live where nature is never far away, offering a free way to reduce stress.
2. Movement: Frequent exercise over long periods can reverse the hormonal changes from stress. Pick any activity that challenges you to break a sweat and increase your heart rate. Any exercise is better than none at all.
3. Mindfulness: This practice is about living in the present. Consider deep breathing exercises, yoga or meditation to become more mindful. Start a gratitude journal about people, places or events that create joy and happy thoughts.
4. Nutritious food: A healthy diet can enhance gut bacteria that helps regulate how your body and brain function. A diet free of pesticides, chemical ingredients, sugars and highly processed meats helps in overcoming stress. Seek out a variety of vegetables, fruits and locally-raised organic meats — and use them in new recipes.
5. Healthy sleep: A good night’s rest can help you deal with stress the following day. Make your bedtime routine a priority by creating a dark, cool, comfortable space. Avoid late-day caffeine and blue light from screens too close to bedtime. Strive for the 7-9 hours of sleep recommended for most adults.

Seek support when stress feels overwhelming

Finally, if you feel the stress you’re encountering each day is consuming you, don't be afraid to ask for help. For some, therapy, counseling or medication can offer life-changing results.

Start by talking to your primary care doctor. They can get you connected to mental health resources, prescribe medication and offer words of encouragement.

Stress will always be there, but it doesn't always have to negatively affect your health