Stress is a part of life that most people must deal with, at work, at home, in relationships, and during major life changes. A little stress can push you to meet a deadline or solve a problem, but stress that sticks around too long can affect multiple aspects of your health.
Studies show that long-term stress reduces life expectancy through these effects. At Keven Tagdiri, MD, we often discuss with patients about how stress can affect the mind and body.
You might feel tense, tired, irritable, or overwhelmed. You might notice headaches, trouble sleeping, muscle pain, digestive issues, or changes in appetite. Chronic stress can also raise your risk of high blood pressure, heart disease, anxiety, and depression.
Don’t let stress take over your life. Healthy coping strategies help you feel calmer, think more clearly, and take better care of yourself. Here are three simple but powerful ways to manage stress.
Exercise is one of the best tools for stress relief. When you move your body, you lower stress hormones and boost brain chemicals that improve your mood.
You don’t need to run a marathon or spend hours at the gym to feel the benefits. A short walk, a bike ride, stretching, dancing in your kitchen, or a beginner yoga video can all help. The key is consistency; 10-20 minutes of movement each day can make a difference.
Physical activity also improves sleep, increases energy, and gives your mind a break from whatever is weighing on you. If stress makes you feel stuck or restless, movement can help you release some of that tension.
Pick something you enjoy; if exercise feels like a chore, you probably won’t stick with it. We advise starting small and building from there.
When stress builds, your body often stays in fight-or-flight mode — the automatic reaction your brain triggers when you’re in danger. Your heart races, your muscles tighten, and your thoughts jump from one worry to the next.
Calming habits can send your body a different message: You’re safe, and it’s okay to slow down. Deep breathing is a great place to start. Breathe in through your nose for four counts, hold for four counts, and breathe out slowly for four counts. Repeat that a few times.
Other calming habits can also help, including:
These habits don’t eliminate stress but help you respond to it in a healthy way by creating space between the stressor and your reaction. Over time, that space helps you feel more grounded and more in control.
It also helps to protect your downtime. Constant screen time, nonstop news, and too many demands keep your brain on high alert. Give yourself permission to step away and recharge.
Many people try to manage stress by pushing through it in silence. They tell themselves to “just deal with it” or assume they should be able to handle everything on their own. But stress often feels heavier when you carry it alone.
Talking to someone you trust can help. That might mean a:
Saying things out loud makes your thoughts less overwhelming. It can also help you feel supported, understood, and less isolated. Connections matter too. Even a quick phone call or a short visit with someone who cares about you can lift your mood.
When you’ve got excessive stress, we help you look at the full picture. Sometimes, stress connects to anxiety, depression, burnout, or physical health concerns. In other cases, small lifestyle changes and added support can make a big difference.
There’s no shame in asking for help. It’s one of the healthiest things you can do. Call the Encinitas, California, office of Keven Tagdiri, MD, today to arrange a stress evaluation, or book an appointment online.
