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Health impacts of chronic stress and how to manage

Man with glasses rubbing eyes
By Trisha Gaudig

For many people, holidays are both joyful and stressful. Now is a good time to create a stress management plan for better health.

Chronic stress can take a severe toll on both physical and mental health. Therefore, it is of the utmost importance to understand and manage chronic stress. Below are common effects of chronic stress on health and skills to combat stress.

The Effects of Chronic Stress

  1. Mental Health: Prolonged stress can lead to anxiety, depression and other mood disorders. It can also exacerbate post-traumatic stress disorder (PTSD) symptoms.
  2. Physical Health: Chronic stress is linked to various health issues, including heart disease, high blood pressure and weakened immune function.
  3. Digestive Problems: Stress can lead to gastrointestinal problems such as irritable bowel syndrome (IBS) and digestive discomfort.
  4. Sleep Disturbances: Difficulty falling asleep and staying asleep are common consequences of chronic stress.


Effective Stress Management

  1. Mindfulness and Meditation: Practicing mindfulness and meditation can help individuals reduce stress and enhance emotional well-being.
  2. Counseling and Therapy: Professional support from therapists, psychologists or counselors can provide effective coping strategies.
  3. Exercise and Physical Activity: Regular physical activity helps release endorphins, improves mood and reduces stress.
  4. Social Support: Building a strong support network can provide a buffer against stress.
  5. Relaxation Techniques: Deep breathing exercises, progressive muscle relaxation and biofeedback can help manage stress.
  6. Community Resources: The 211 Helpline Center offers information on various community resources to help individuals deal with stress. The Suicide and Crisis Lifeline is also available for free and confidential emotional support and crisis counseling, 24 hours a day, seven days a week, at 9-8-8 (press 1 after the prompt if you are a Veteran).
  7. Self-Care: Practicing self-care through hobbies, relaxation and taking time for oneself is essential. Chronic stress can significantly impact health, but the right tools and support can lead to living a healthier, more balanced life.
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