Stress is something everyone feels. We often get stressed at work, at home, or even while driving. A small amount of stress can actually be helpful. It can help push us to meet a deadline or study hard for a test. But too much stress over a long period of time can harm our health.

Serious health problems, such as high blood pressure, heart disease, obesity, and diabetes can be caused or made worse by stress. Some researchers also believe stress may increase the risk of cancer.

How Stress Affects the Body

When you feel stressed, your body releases two hormones called adrenaline and cortisol. These hormones are part of the body’s “fight or flight” response which prepares your body to handle danger. The changes due to the release of these hormones can include:

• Making your heart beat faster
• Increasing your rate of breathing
• Changing how your stomach digests food

Long ago, these responses to stress helped us survive danger—such as running away from a dangerous wild animal. However, stress that occurs too often can harm your overall health.

Healthy Ways to Manage Stress

The good news is that there are effective ways to lower stress and protect your health. Try the methods below to keep stress under control:

Exercise

Exercise is a great way to reduce stress. It can actually reduce the levels of stress hormones in your body. Walking, running, playing sports, or climbing are all helpful. Staying active everyday also improves overall health. So try to get as much exercise as you can.

Meditation and Guided Imagery

Meditation helps your body relax and calm down. It can improve your mood and lower your blood pressure. Guided imagery is a type of meditation where you imagine a peaceful place, like a beach or a quiet forest to calm down. Many people use phone apps, audio recordings, or take classes to help them learn meditation.

Music

Listening to music can help lower your heart rate, blood pressure, and overall anxiety. Sounds of nature, like birds or ocean waves, can also be relaxing. Try setting aside time each day to listen to sounds and music that you enjoy.

Spending Time with Your Pet

Playing with your pet or taking your dog for a walk are known to reduce stress. Pets can help you feel calm and happy. Spending even a little time with a pet can make a big difference. Don’t have a pet? Consider adopting one.

Social Support

Friends and family can help protect you from stress. Talking with someone you trust can help you feel supported. Try not to pull away from others when you feel stressed. Just a good conversation with a friend can be beneficial.

When to Get Help

If stress feels too hard to manage, talk with your primary care provider. They can help you find ways to feel better and be healthier. Managing stress takes time, but small steps can make a big difference. So give it a try!