Stress and Your Health: Why Chronic Stress Is Common and How to Manage It

Up to 90% of doctor’s visits are related, at least in part, to stress. Chronic stress is linked to poor sleep, reduced mental focus, weight gain, and other health issues. Understanding stress and learning to manage it is essential for long-term health.[i]

What Makes Stress So Challenging

The Demands of a Busy Life

For people who start early and work late, stress can feel constant. Balancing work, family, home responsibilities, relationships, and finances can make it difficult to find true work-life balance.

How the Body Responds

Stress triggers the “fight or flight” response, releasing hormones like cortisol and adrenaline. While helpful short-term, chronic activation can disrupt physical and mental health.

Practical Ways to Reduce Stress

Recognize the Signs

Common stress indicators include poor sleep, trouble focusing, irritability, fatigue, and mood changes. Identify personal triggers—job pressure, children’s schedules, or financial concerns—to manage them effectively.

Relaxation Techniques

Deep breathing, meditation, prayer, and gentle exercise can calm the nervous system. Massage therapy and enjoyable activities, like watching a favorite movie, can also help relieve tension.

Exercise for Stress Relief

Moderate, regular exercise releases endorphins, supporting mood, mental focus, and overall well-being without requiring intense workouts.[ii]

Nutritional Support and Supplements

Certain nutrients can help manage stress:

• L-Theanine promotes relaxation without drowsiness.[iii]

• Ashwagandha is an adaptogen that supports the body’s stress response.[iv]

• Beta-sitosterol helps moderate cortisol increases during stress.[v]

• L-Tyrosine supports cognitive function during physical stress.[vi]

When to Seek Help

Managing stress is a key self-care skill. Lifestyle changes help, but reach out to a healthcare provider or mental health professional if stress feels overwhelming. Seeking support is an important part of protecting your mental and physical health.

Sources

[i] Barrington WE, Ceballos RM, Bishop SK, McGregor BA, Beresford SA. Perceived stress, behavior, and body mass index among adults participating in a worksite obesity prevention program, Seattle, 2005-2007. Prev Chronic Dis. 2012 Oct;9:E152. PMID: 23036611

[ii] Asmundson GJ, Fetzner MG, Deboer LB, et al. Let’s get physical: a contemporary review of the anxiolytic effects of exercise for anxiety and its disorders. Depress Anxiety. 2013 Apr;30(4):362-73. PMID: 23300122

[iii] Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007 Jan;74(1):39-45. PMID: 16930802

[iv] Auddy B, et al. A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans. J Am Nutraceutical Assoc 11.1 (2008): 43-49

[v] Bouic PJ, Clark A, Lamprecht J, et al. The effects of B-sitosterol (BSS) and B-sitosterol glucoside (BSSG) mixture on selected immune parameters of marathon runners: inhibition of post marathon immune suppression and inflammation. Int J Sports Med. 1999 May;20(4):258-62. PMID: 10376483

[vi] Shurtleff D, Thomas JR, Schrot J, Kowalski K, Harford R. Tyrosine reverses a cold-induced working memory deficit in humans. Pharmacol Biochem Behav. 1994 Apr;47(4):935-41. PMID: 8029265