Understanding stress and ways to manage It
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EmailStress is normal and unavoidable. Learn simple ways to manage daily stressors.
Stress is something most of us experience every day. According to the Cleveland Clinic, stress is the body’s natural response to change or challenge, and it can come from both positive and negative situations. Major life events such as starting a new job, moving to a new community or losing a loved one can create significant stress. At the same time, everyday responsibilities like going to work or school, caregiving or commuting can quietly add up over time and affect our health just as much as more obvious stressful events.
When stress goes unmanaged, no matter the source, it can begin to have negative effects on our body and take a toll on our health due to the increase in cortisol, or our “stress hormone”. Symptoms of unmanaged stress may show up differently for each person and can include:
- Physical symptoms: headaches, stomach problems, high blood pressure or trouble sleeping
- Emotional symptoms: irritability, sadness, anxiety or panic attacks
- Behavioral symptoms: overeating, using alcohol or other substances to cope
Recognizing the signs of stress and learning healthy ways to manage it are important steps toward protecting your long-term health and well-being.
Tips for Managing Everyday Stress
The Centers for Disease Control and Prevention (CDC) offers these strategies to help reduce daily stress, build resilience to its impact and support overall health.
Take Care of Your Mind
- Limit news and social media exposure. Staying informed is important, but constant exposure to negative news can increase stress.
- Make time to relax. Try deep breathing, meditation, journaling, spending time outdoors or other calming activities you enjoy.
- Practice gratitude. Each day, take a moment to think about or write down things you are thankful for.
- Connect with others. Talk with someone you trust about how you’re feeling or reach out to community or faith-based organizations for support.
Take Care of Your Body
- Prioritize sleep. Aim for a consistent bedtime and wake time. Most adults need 7–8 hours of sleep each night.
- Stay active. Try to get at least 30 minutes of physical activity each day. If needed, break it into shorter sessions.
- Eat a balanced diet. Include plenty of fruits and vegetables and limit foods high in sugar and fat.
- Limit alcohol or choose not to drink any alcohol.
- Avoid illegal drugs and misuse of prescription medications. Never take medications that were not prescribed to you.
- Avoid smoking, vaping and other tobacco products.
- See your healthcare provider regularly for checkups, screenings, and vaccinations.
When to Seek Help
If stress begins to feel overwhelming and is impacting your everyday life, consider talking with your doctor or another healthcare professional. If you or someone you know is in immediate emotional distress, call or text 988. The 988 Suicide & Crisis Lifeline is free, confidential and available 24 hours a day, seven days a week.
Learn More with MSU Extension
Michigan State University Extension offers educational programs and resources on many health topics, including mindfulness for stress reduction. Visit the Mindfulness for Better Living website to explore programs designed to help you build resilience and manage stress more effectively.
