How Mental and Physical Health Can Reduce Stress

We’ve all felt it — that tight feeling in your chest, the racing thoughts, the overwhelming sense that there's too much to do and not enough time. That’s stress. But what exactly is stress?

At its core, stress is the body’s natural response to pressure or perceived threats. It’s a survival mechanism that can help us react quickly to danger, but in today’s fast-paced world, stress is triggered by everything from deadlines to daily traffic. Research from the American Psychiatric Association showed that U.S. adults are feeling increasingly anxious, up from 37% in 2023 to 43% in 2024.

In this blog post, we’ll explore how stress affects the body and mind, tips to manage stress, and why understanding it is the first step toward managing it effectively.

How stress affects us

Stress is the body’s natural alarm system. And it doesn’t just live in our heads — it affects the entire body. When we experience stress, our brains signal the release of hormones like cortisol and adrenaline. These hormones are part of the "fight or flight" response, a system designed to help us react quickly in dangerous situations. In short bursts, this response can be helpful, sharpening focus and increasing energy. But when stress becomes chronic, it starts to take a toll. Elevated cortisol levels over long periods can disrupt sleep, weaken the immune system, and increase the risk of conditions like heart disease and high blood pressure.

Stress hurts us mentally as well. It can cloud judgment, reduce concentration, and fuel anxiety or depression. People under constant stress may feel irritable, overwhelmed, or emotionally drained. It can also affect memory and decision-making, making it harder to manage daily responsibilities. Over time, this mental strain can impact relationships, job performance, and overall quality of life. Understanding how stress works on both a physical and psychological level is key to recognizing its signs early and taking steps to reduce its impact.

Read more: Why Your Doctor Cares About Your Mental Health

Try this at home: Reduce stress

Stress can show up in many ways, including headaches, muscle tension, trouble sleeping, or feeling constantly overwhelmed. Emotional signs like irritability, anxiety, or difficulty concentrating are also common indicators that stress may be affecting your well-being. Try these mindful techniques to lower your stress and improve your overall health.

• Take a nap. An hour of sleep can give you a mental break from stressors and deliver a jolt of midday energy.
• Meditate. Simply taking a few minutes to close your eyes, focus on your breathing and quiet your thoughts can help you relax.
• Laugh it off. Laughing can relieve your overall stress — and a recent study found that frequent laughter can have significant long-term benefits on body weight and overall well-being.
• Keep a journal. Writing down your thoughts regularly can help you work through problems and come up with positive solutions.

Read more: Quick Tips to Check Your Stress at the Door

When to talk to your doctor

While stress is a normal part of life, there are times when it can become overwhelming and start to interfere with your daily functioning. It might be time to talk to your doctor if stress is causing some of these symptoms that could be connected to chronic stress:

• Ongoing sleep problems
• Constant fatigue
• Changes in appetite or mood
• Chest pain
• Frequent headaches
• Digestive issues that don’t go away

If you find that stress is causing ongoing challenges, your doctor can help rule out other medical conditions and work with you to create a plan for managing stress more effectively.

Read more: Ask a Doctor: What is Anxiety?

It’s especially important to seek medical advice if you’re experiencing signs of anxiety or depression, such as persistent sadness, loss of interest in activities, or thoughts of self-harm. Mental health is just as important as physical health, and your doctor can refer you to counseling, therapy, or other support resources if needed. Reaching out is a sign of strength — not weakness — and getting help early can make a big difference in improving your overall well-being.

Adventist Health primary care and mental health providers are ready to help. Find a provider near you.