The Effects of Stress

How To Manage It Better

Friday, June 20, 2025

In today’s fast-paced world, stress often feels like a constant companion. Whether it stems

from work demands, financial pressure, health concerns, or family responsibilities, stress can affect nearly every aspect of our well-being. Understanding how stress impacts our body and mind—and learning how to manage it—can improve not only our quality of life but also our long-term health.

The Hidden Toll of Stress

Stress is the body’s natural response to perceived threats. In small doses, it can be helpful—providing the motivation to meet a deadline or navigate a difficult conversation. But chronic stress is a different story.

Physical Effects

When the body is under stress, it releases hormones like cortisol and adrenaline.

Over time, elevated levels of these hormones can lead to:

• High blood pressure

• Weakened immune function

• Weight gain, especially around the midsection

• Headaches, fatigue, and muscle tension

• Increased risk of heart disease and stroke

Mental and Emotional Effects

Stress also affects emotional well-being and cognitive function. Chronic stress can contribute to:

• Anxiety and depression

• Irritability and mood swings

• Sleep disturbances

• Poor concentration and memory problems

  
  

In short, unaddressed stress can wear us down mentally and physically—often without us even realizing it.

How to Manage Stress More Effectively

While we can’t eliminate stress entirely, we can change how we respond to it. Here are some proven strategies to help manage stress more effectively:

1. Practice Mindfulness and Deep Breathing

Mindfulness involves focusing on the present moment without judgment. Just a few minutes a day of deep breathing or meditation can calm the nervous system and reduce stress hormone levels.

2. Exercise Regularly

Physical activity is one of the best natural stress relievers. Even a brisk 20-minute walk can release endorphins and reduce anxiety.

3. Get Quality Sleep

Lack of sleep makes us more vulnerable to stress. Aim for 7–8 hours per night, and maintain a consistent sleep schedule.

4. Stay Connected

Talking with a trusted friend or family member can provide perspective and emotional support. Social connection is a powerful buffer against stress.

5. Set Boundaries

Learn to say no and avoid overcommitting. Protecting your time and energy is key to preventing burnout.

6. Limit Stimulants

Too much caffeine, alcohol, or sugar can amplify stress. A balanced diet helps regulate mood and energy levels.

7. Seek Professional Support When Needed

If stress feels unmanageable, talking to a therapist, counselor, or doctor can help. There's no shame in asking for help.

Conclusion

Stress may be an unavoidable part of life, but how we deal with it makes all the difference. By understanding its effects and adopting healthy coping strategies, we can protect our health, sharpen our focus, and improve our overall sense of well-being. In the end, managing stress isn’t about eliminating challenges—it’s about strengthening ourselves to meet them.

LG Pannell, NYC Director of Health is Wealth Initiative, RCS

(The opinions voiced in this material are for general information only and are not intended to provide specific advice or recommendations for any individual.  All performance referenced is historical and is no guarantee of future results.  All indices are unmanaged and may not be invested into directly.)