How Stress Management Helps Fight Disease Skeptics have long believed that meditation and other stress reduction techniques are nice but ineffectual practices that do little for you. Nothing could be further from the truth—and now we have the science to prove it. The effects of chronic stress on the body There is little doubt that chronic stress has harmful effects on the body, and it acts in multiple ways. To begin with, the ripple effects of stress undermine healthy behavior. If you’ve ever powered your way through a taxing day on a fistful of candy bars and cigarettes, you understand...

Get moving. Upping your activity level is one tactic you can employ right now to help relieve stress and start to feel better. Regular exercise can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially if you exercise mindfully (focusing your attention on the physical sensations you experience as you move). Connect to others. The simple act of talking face-to-face with another human can trigger hormones that relieve stress when you’re feeling agitated or...

The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion. Of course, not all stress is caused by external factors. Stress can also be internal or self-generated, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life. Finally, what causes stress depends, at...

The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll. That’s why it’s important to be aware of the common warning signs and symptoms of stress overload. Cognitive symptoms: Memory problemsInability to concentratePoor judgmentSeeing only the negativeAnxious or racing thoughtsConstant worrying Emotional symptoms: Depression or general unhappinessAnxiety and agitationMoodiness, irritability, or angerFeeling overwhelmedLoneliness and isolationOther mental or emotional health problems Physical symptoms: Aches and painsDiarrhea or constipationNausea, dizzinessChest...

Your nervous system isn’t very good at distinguishing between emotional and physical threats. If you’re super stressed over an argument with a friend, a work deadline, or a mountain of bills, your body can react just as strongly as if you’re facing a true life-or-death situation. And the more your emergency stress system is activated, the easier it becomes to trigger, making it harder to shut off. If you tend to get stressed out frequently, like many of us in today’s demanding world, your body may exist in a heightened state of stress most of the time. And that can...

How much worrying is too much? Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life. Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause...

When is workplace stress too much? Stress isn’t always bad. A little bit of stress can help you stay focused, energetic, and able to meet new challenges in the workplace. It’s what keeps you on your toes during a presentation or alert to prevent accidents or costly mistakes. But in today’s hectic world, the workplace too often seems like an emotional roller coaster. Long hours, tight deadlines, and ever-increasing demands can leave you feeling worried, drained, and overwhelmed. And when stress exceeds your ability to cope, it stops being helpful and starts causing damage to your mind and body—as well...

The importance of managing stress If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think. Effective stress management helps you break the hold stress...