How Stress Affects Your Well-Being and What You Can Do About It
Stress is your body’s natural response to pressure. It triggers the release of stress hormones, initiating a fight-or-flight reaction and temporarily activating your immune system. In small doses, stress can be helpful — signaling when to slow down or remove yourself from a challenging situation.
Normally, stress hormone levels return to baseline after a stressful event with no long-term effects. But chronic stress can take a serious toll on your physical, mental, and emotional health.
In today’s fast-paced world, constant digital connectivity, demanding work schedules, the COVID-19 pandemic, global issues like climate change, and social inequalities have amplified stress for many people.
The Effects of Stress on Your Health
Stress affects each person differently, and its impact can show up in multiple ways:
Cognitive Symptoms:
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Difficulty concentrating
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Negative or racing thoughts
Emotional Symptoms:
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Sadness or irritability
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Low self-confidence
Physical Symptoms:
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Headaches
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Skin issues, like rashes or flare-ups
Behavioral Symptoms:
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Changes in eating habits
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Social withdrawal
Chronic stress not only affects your mood and productivity but can also lead to long-term health issues if left unmanaged.
5 Effective Ways to Manage Stress and Improve Well-Being
Prioritizing mental health and creating stress-management habits are essential for building resilience. Here are five practical strategies to help reduce stress in your daily life:
1. Practice Self-Care
Self-care is crucial for stress relief, offering a break from daily pressures and supporting your overall well-being. Self-care can take many forms: resting, exercising, eating well, getting quality sleep, or enjoying a mindful skincare routine.
Some self-care practices I use to manage stress include:
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Reading: The Body Keeps the Score by Bessel van der Kolk and The River of Consciousness by Oliver Sacks
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Writing poetry with rosemary essential oil diffused
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Playing chess with my son
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Baking and cooking as a therapeutic activity
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Spending time on a skincare routine that makes me feel good about my skin and my environmental impact
2. Use Relaxation Techniques
Relaxation methods like meditation, breathwork, yoga, and guided imagery help reduce muscle tension, regulate emotions, and improve focus.
Try incorporating these practices:
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Dedicate 5–10 minutes each morning to focused breathing
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Join a yin yoga class at home or at a local studio
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Use the Open app for guided meditation, breathwork, yoga, and sound therapy classes
3. Practice Gratitude
Gratitude can reduce stress by promoting positive emotions, shifting negative thought patterns, and improving coping skills.
Ways to practice gratitude:
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Keep a journal to note daily things you’re thankful for
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Add 2 minutes of gratitude meditation to your breathwork practice
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Call a friend or family member each day to share something you’re grateful for
4. Build Connection and Community
Social connection is a key buffer against stress. Friends, family, and community provide emotional support, guidance, and shared resources. Staying connected strengthens resilience and promotes overall mental well-being.
5. Seek Professional Support When Needed
If stress becomes overwhelming, seeking professional support is essential. A mental health professional can offer strategies, tools, and guidance to help you manage stress effectively.
Helpful resources include:
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Crisis Centre BC
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HealthLink BC
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Anxiety Canada
Final Thoughts
Stress is a natural part of life, but chronic stress can impact every aspect of your well-being. By prioritizing self-care, relaxation, gratitude, connection, and professional support, you can manage stress more effectively and improve your overall quality of life.