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Six ways you can manage your stress
Stress is a natural response to daily challenges, but when it becomes chronic or overwhelming, it can negatively affect both physical and mental health. Long-term stress can lead to fatigue, digestive issues, high blood pressure, hormonal imbalances, and even a weakened immune system. However, by recognising stress symptoms early and incorporating simple but effective stress management techniques, it is possible to improve overall wellbeing.
Understanding stress and its symptoms
Stress can affect every part of the body, leading to physical, emotional, cognitive, and behavioural symptoms. Recognising these symptoms early is key to preventing long-term health complications.
Physical symptoms
Chronic stress impacts various systems in the body, often causing physical discomfort. Headaches, neck stiffness, and muscle pain are common as stress tightens muscles. Digestive issues, including bloating, constipation, diarrhoea, and acid reflux, may develop due to stress affecting the gut-brain connection. Stress can also increase blood pressure and heart rate, putting strain on the cardiovascular system. Additionally, poor sleep quality or insomnia is a frequent sign of stress disrupting the body’s natural sleep cycle.
To combat these physical effects, engaging in regular exercise, eating a balanced diet, and practising relaxation techniques can help restore balance to the body.
Emotional symptoms
Stress can trigger strong emotional reactions, including irritability, frustration, anxiety, and sadness. Mood swings, persistent worry, and feeling overwhelmed can make daily activities feel much harder. If left unmanaged, these emotional symptoms may contribute to long-term mental health challenges such as anxiety and depression.
Developing healthy coping mechanisms, such as connecting with supportive people, practising mindfulness, and engaging in relaxing activities, can help improve emotional resilience.
Cognitive symptoms
Stress can affect brain function, leading to memory lapses, trouble concentrating, and difficulty making decisions. Many people find themselves forgetting tasks, feeling mentally drained, or struggling to focus on simple things.
Incorporating brain-boosting activities, such as meditation, deep breathing, and limiting screen time before bed, can enhance mental clarity and focus.
Behavioural symptoms
Stress may lead to noticeable changes in behaviour, such as overeating or loss of appetite, social withdrawal, and reliance on alcohol, caffeine, or tobacco to cope. Avoiding social interactions or increased procrastination can be signs that stress levels are overwhelming.
Replacing unhealthy habits with positive behaviours, such as sticking to a structured routine, prioritising selfcare, and engaging in social activities, can help break negative stress patterns.
Six practical stress management techniques
1. Engage in regular physical activity
Exercise is a natural stress reliever that lowers cortisol levels, boosts endorphins, and enhances overall mood. Activities such as walking, yoga, swimming, and jogging are great ways to help manage stress, improve cardiovascular health, and enhance sleep quality.
Even a short 20-minute walk outdoors can have a calming effect on the mind, while activities like stretching or pilates help release muscle tension caused by stress. To maximise benefits, aim for at least 150 minutes of moderate exercise per week.
2. Prioritise quality sleep
Lack of sleep increases stress levels, while high stress can make falling and staying asleep difficult. Poor sleep can lead to increased irritability, fatigue, and difficulty concentrating.
To improve sleep:
- Create a relaxing nighttime routine by reducing screen time before bed.
- Keep the bedroom cool, dark, and quiet to enhance sleep quality.
- Go to bed at the same time each night to regulate the body's internal clock.
If persistent tiredness or sleep disturbances occur, monitoring key health markers through at-home testing can help determine whether stress is affecting energy levels or hormonal balance.
3. Eat a balanced diet
A nutrient-rich diet supports brain function and reduces the negative effects of stress. Omega-3 fatty acids, found in salmon, flaxseeds, and walnuts, help reduce inflammation and support brain health. Magnesium-rich foods such as spinach, bananas, and almonds can help calm the nervous system and regulate stress responses. Reducing caffeine and sugar intake prevents energy crashes and mood swings.
Incorporating whole foods, lean proteins, and plenty of water helps keep stress levels under control and ensures the body has the nutrients it needs to function effectively.
4. Practice relaxation techniques
Practising relaxation techniques can help regulate stress levels and promote emotional balance. Some of the best techniques include deep breathing exercises to calm the nervous system, meditation and mindfulness to reduce anxiety and improve focus, and progressive muscle relaxation to relieve physical tension.
Even five minutes of deep breathing or mindfulness practice per day can have immediate calming effects.
5. Build strong social connections
Social interactions are essential for stress relief. Talking to friends, family, or joining a support group can help lower stress hormones and improve emotional wellbeing. Spending quality time with loved ones, even through small conversations or activities, can be incredibly beneficial for reducing stress levels. If you don’t have close friends or family nearby, consider joining a local club, support group, or taking a class related to your interests. Meeting others with shared goals or hobbies can create a sense of belonging and reduce feelings of isolation. If socialising feels overwhelming, starting with small steps – such as calling a friend, writing messages, or attending low-pressure gatherings – can make a big difference.
6. Reframe stress with perspective and self-talk
Managing stress isn’t just about physical well-being - it’s also about shifting your mindset. Drawing from Ethan Kross’s Chatter, which explores how our inner voice shapes the way we think, feel and act, these cognitive strategies can help regulate your inner dialogue:
• Use distance self-talk: Speak to yourself in the third person - as if you were advising a friend - rather than using “I”. For example, instead of saying “I can’t handle this”, try “You’ve handled things like this before, you can do it.” According to Kross, this subtle shift creates psychological distance, which helps you think more clearly, reduce emotional overwhelm, and make better decisions in stressful moments.
• Advise a friend: What guidance would you offer someone in your situation?
• Broaden perspective: Compare this stress to past challenges or consider how a role model would handle it.
• Reinterpret stress: See your body’s stress response as a tool, not a threat. By viewing symptoms like a racing heart or quickened breath as signs that your body is gearing up to meet a challenge, you can feel more in control and less overwhelmed.
• Engage in mental time travel: Ask yourself how this situation will feel in a month, a year, or five years.
• Change the view: Imagine yourself as an outsider observing the situation.
By applying these techniques, you can reframe stress, build resilience, and develop a healthier approach to challenges.
The role of at-home testing
Understanding how stress affects the body is essential for long-term health. At-home health tests allow individuals to track key biomarkers linked to stress, such as inflammation, cholesterol, and digestive function. Regular monitoring can help detect imbalances early and provide guidance on proactive health changes.
- MyHealthChecked’s Bowel Health Rapid Test screens for non-visible (occult) blood in the stool, which can be an early indicator of gastrointestinal conditions. The test is quick, accurate (99%), and provides results in under five minutes, eliminating the need to send a sample to a lab. Designed by healthcare professionals, it offers a convenient first step in assessing digestive health and determining whether further medical consultation is necessary.
- MyHealthChecked’s General Health Blood Test measures 17 essential biomarkers, including cholesterol levels, glucose, full blood count, and kidney and liver function markers. It requires a simple finger-prick blood sample, which is sent to a UK-based laboratory for analysis. Within 48 to 72 hours, users receive a GP-reviewed report with personalised recommendations, helping to identify any areas that may need attention.
Regular monitoring with these at-home tests can help detect stress-related health imbalances early, providing individuals with the insights they need to make informed health decisions and take proactive steps toward managing stress effectively.
In summary
Managing stress is key to long-term health. Incorporating regular physical activity, quality sleep, a balanced diet, and relaxation techniques can significantly lower stress levels. Building strong social connections and monitoring key health markers with MyHealthChecked’s at-home tests provides valuable insights into how stress affects the body. Making small, consistent changes can help you manage stress more effectively over time.
References
1. Mayo Clinic. Stress symptoms: effects on your body and behavior. Rochester (MN): Mayo Foundation for Medical Education and Research; 2021 Oct 21. Available from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
2. Harvard Health Publishing. Understanding the stress response. Cambridge (MA): Harvard Medical School; 2024 Apr 3. Available from: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
3. NHS. 10 stress busters. London: National Health Service; 2024. Available from: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
4. Mental Health Foundation. How to manage and reduce stress. London: Mental Health Foundation; 2024. Available from:https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress
5. National Institute of Mental Health. I'm so stressed out! Fact sheet. Bethesda (MD): National Institutes of Health; 2024. Available from: https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
6. American Psychological Association. Stress effects on the body. Washington (DC): American Psychological Association; 2024. Available from: https://www.apa.org/topics/stress/body
7. NHS Inform. What to do if you are struggling with stress. Scotland: NHS Inform; 2024. Available from: https://www.nhsinform.scot/healthy-living/mental-wellbeing/stress/what-to-do-if-you-are-struggling-with-stress/
8. NHS Inform. How to manage stress at work. Scotland: NHS Inform; 2024. Available from: https://www.nhsinform.scot/healthy-living/mental-wellbeing/stress/how-to-manage-stress-at-work/
9. Kross, Ethan. Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. Crown, 2021.