Chronic Stress: Finding Calm in Everyday Life
Quick Facts About Chronic Stress
- Good mental well‑being helps improve mood, resilience and your ability to cope with life’s challenges. Mental health affects how we think, feel and act, and helps determine how we handle stress, relate to others and make choices.
- Healthy habits can help restore balance. Small steps such as movement, rest, mindfulness and connection can reduce stress and improve emotional well‑being.
- Chronic stress keeps your body on high alert. Ongoing stress raises cortisol levels and may affect sleep, mood and energy levels.
- Long‑term stress can affect heart health. Over time, stress may contribute to high blood pressure, inflammation and emotional eating, which can increase the risk of heart disease and stroke.
How do I relieve stress?
When stress builds, even a small shift can help you feel more grounded. Something as simple as taking a brisk walk can help clear your mind. Stepping outside and noticing your surroundings can energize you. Inviting a friend or family member to join you can also help motivate you. Movement doesn’t have to be intense to make a difference. What matters is finding something that feels doable and supportive for you.
Tips for relieving stress:
- Working Out to Relieve Stress
- Breathing Brings Benefits Infographic
- 10 Ways to Relax in Nature and Stress Less
- Spend Time in Nature to Reduce Stress and Anxiety
How do I manage stress?
Stress doesn’t always go away, but your response to it can change. Many people find it helpful to build simple, repeatable habits such as pausing for a few slow breaths during the day, creating small routines that bring structure and reaching out to someone you trust. If you’re looking for more support to manage your stress, talk to your health care professional.
Tips to help manage stress:
What is stress eating and how do I stop it?
Stress can sometimes shape how and why we eat. Many people eat when they are feeling upset, angry, stressed, sad, lonely or fearful. You might notice cravings or changes in appetite during stressful moments. If this sounds familiar, you’re not alone. One option that works for some people is becoming more aware of emotional triggers and pausing before responding.
You might try checking in with how you’re feeling before eating, taking a walk or stretching or exploring mindful eating habits over time. You don’t have to do it perfectly all the time. It’s about noticing patterns and choosing what feels supportive in the moment.
Learn more about stress eating:
Can stress cause high blood pressure?
The connection between stress and heart health is complex. While the relationship between stress and high blood pressure, also known as hypertension, is still being studied, it can influence habits that affect your heart like being overweight, consuming too much sodium (salt), lack of physical activity and drinking too much alcohol. Understanding your own patterns can be a helpful place to start. From there, you can explore changes that feel realistic for your life.
Learn more about the connection between stress and heart health:
What are the benefits of having a pet?
For many people, spending time with animals can bring moments of calm and connection. Interacting with a pet may help lower stress hormones and boost feelings of comfort. If you don’t have a pet, you might still enjoy volunteering at a local animal shelter, pet-sitting for a friend or helping a neighbor take care of their pet. Connecting with pets can be a meaningful part of stress relief.
Learn more about the stress relieving benefits of pets:
How can I manage stress at work?
Work can be a source of purpose and connection, but it can also bring challenges. Workers in the United States are among the most stressed in the world. If your workday feels overwhelming, you might consider going for a walk, meditating, getting fresh air or setting boundaries when possible. Even brief pauses can help you return with more focus and energy.
Try these tips to manage work stress:
Stress Breakdown with 4-7-8 Breathing
Take a Moment to Lower Your Stress
5, 4, 3, 2, 1 CALM
Find a Moment of Relief From Stress
Support Network
