May 15, 2024
By August Ryan, Reviewed for medical accuracy by Nathalie May, MD
April is National Stress Awareness Month, a time to talk about the effects of stress. Everyone feels stressed sometimes, but extreme or long-term stress can be bad for your well-being.
The National Alliance on Mental Illness (NAMI) lists these short-term effects of stress:
- Headaches
- Poor sleep
- Jaw pain
- Appetite changes
- Mood swings
- Difficulty focusing
- Feeling overwhelmed
Long-term stress can cause:
- A weaker immune system (getting sick more often)
- More symptoms of existing illnesses
- Heart problems
You can learn more about your stress level with Mental Health America’s stress quiz. It is important to know what stresses you so you can learn how to cope.
There are some stressful things you can avoid. For example, driving at rush hour may make you tense or upset. Once you know this, you can plan to take public transportation or to drive at less busy times.
According to VeryWell Mind, the top five most stressful life events are:
- Death of a loved one
- Divorce/separation
- Moving homes
- Long-term illness
- Losing your job
Many of those situations can’t be avoided. To deal with stressors you can’t control, try these tips:
Lean on your support system
Talk to your loved ones, either to ask for their advice, or just to share your feelings. If you prefer, there are free and low-cost support groups for many of life’s challenges.
Your health care provider is also part of your support system. Ask your provider for help following stress-busting advice. Most importantly, don’t be afraid to talk about your mental health.
Avoid habit-forming substances
It is common to drink alcohol, take drugs, or use nicotine products to feel more relaxed. These might make you feel good in the moment, but long-term, they make stress worse.
If you are concerned that your substance use may be misuse, or a substance use disorder (SUD), learn more here.
Build/keep healthy habits
Exercise, healthier eating, and getting enough sleep all have health benefits. One benefit is fewer symptoms of stress.
For more on this topic, read our blog post on healthy habits. You may also like our post about sleep.
Take time for joy and relaxation
When you have the time, do something you enjoy, like:
- Playing a game or sport
- Spending time in nature
- Reading a book
- Listening to music
- Making art
- Watching TV
Doing the things you enjoy can help balance out stressful times. Mental Health America says that laughter, as well as positive feelings from your activities or relationships, helps beat stress.
Taking time for meditation, or exercises like yoga or Tai Chi that work your mindset as well as your body, can also help with stress. Although you can pay for smartphone apps or classes on these topics, there are many free resources online.
Be kind to yourself
If you’re going through stress and not feeling positive, try to be kind to yourself. Treat yourself the same caring way that you treat your loved ones. Taking steps to manage stress is something to be proud of.