6 Ways To Cope With Stress

Medically reviewed by Julie Dodson, MA, LCSW and Dr. April Brewer, DBH, LPC
Updated October 23, 2024by BetterHelp Editorial Team
Please be advised, the below article might mention trauma-related topics that include suicide, substance use, or abuse which could be triggering to the reader.
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The physiological experience of stress—or the fight-or-flight response—is a natural human response that can help us deal with a perceived threat. However, when this response is engaged too often, at very high levels, or nearly constantly over time, it can lead to a variety of mental and physical health problems. That’s why learning healthy strategies for coping with stress can be so important. 

Below, we’ll explore 6 ways to cope with stress that can be healthy and constructive. First, we’ll talk about how to recognize warning signs of stress and give an overview of the potential health complications it can cause.

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How to recognize stress in your life

You might be able to pinpoint when you feel stressed based on the emotions you notice, like when you experience anxiety about a work deadline or feel overwhelmed by family responsibilities. Other times, though, you can be experiencing a consistent, low or moderate level of stress without really realizing it. Since this experience can take a toll on your health and well-being, learning to recognize the warning signs of potentially harmful levels of stress can be valuable.

Warning signs of stress

The American Institute of Stress (AIS) lists 50 of these warning signs on its website. A few of them include:

  • Frequent headaches

  • Trouble getting enough sleep or quality sleep

  • A significantly increased or decreased appetite

  • Increased frustration or irritability

  • Frequent mood swings

  • Forgetfulness, confusion, or trouble making decisions

  • Trouble concentrating 

  • Social withdrawal

  • Engaging in unhealthy coping behaviors (gambling, impulse buying, substance misuse)

The AIS website also offers a free self-assessment tool. If you feel overwhelmed by the number of symptoms of potentially problematic stress, this tool might make it easier to see where you fall so you can take appropriate and healthy action.

It may also be helpful to step back and consider your circumstances to see whether they may indicate potentially high stress levels. Common causes of ongoing stress can include things like relationship conflict, financial difficulties, health problems, changes in employment status, poor balance of work and free time, family responsibilities, and a consistently busy schedule with minimal time for rest or enjoyment.

Potential long-term effects of stress on blood pressure and physical health

Long-term stress can raise blood pressure and harm physical health, leading to issues like hypertension and heart disease. Stress symptoms, like those listed above, can interfere with daily life and well-being. Over the longer term, they can also lead to more serious complications, such as:

  • Mental health challenges like depression, anxiety, and compassion fatigue

  • Mood and behavior changes such as outbursts of anger, aggression, or hostility

  • Effects on general well-being, such as chronic fatigue, muscle pain, gastrointestinal issues, insomnia, heart palpitations, decreased libido, and problems related to the immune system 

  • Increased risk of serious physical illness, including heart disease, heart attack, high blood pressure, and stroke

  • Increased likelihood of dangerous behaviors, such as alcohol misuse, drug misuse, and thoughts or behaviors of self-harm or suicide

Not only can these potential consequences of long-term stress negatively impact health and well-being, but they can also cause other problems in a person’s life. For instance, they could affect relationships with family, friends, or partners or result in trouble at school or work.

6 ways to cope with stress healthily

Everyone is different, so finding the stress-management techniques that work for you could take some time and experimentation. Since both the short- and long-term effects of stress can be so serious, this process is typically worth the effort. Some science-backed tips that you might consider trying are listed below.

1. Take up journaling

Journaling, or the practice of regularly writing down your thoughts and feelings, is one easy and low-cost method of stress management. First, it can offer you the opportunity to slow down and check in with how you feel. Next, putting your thoughts into words can give you a bit of distance from them, allowing you to examine them a bit more objectively. 

If you're engaging in negative self-talk or distorted thinking and feeling increased stress as a result, for instance, journaling could help you identify such patterns. The practice could also make it easier for you to identify sources of stress in your life so you can take action to address them.

2. Exercise regularly for physical health

Over the years, researchers have identified many potential health benefits of exercising regularly. One of these is an increased ability to handle stress. One study, for example, suggests a strong link between regular aerobic exercise and stress resilience. Exercising may also release hormones like endorphins that can positively affect mood and encourage feelings of calm. To gain these potential benefits, you might try anything from joining a sports league to hitting the gym to taking a nature walk in the park. Along with these mental benefits, regular exercise is essential for maintaining overall physical health, improving cardiovascular function, and strengthening muscles.

3. Try mindfulness meditation and deep breathing exercises to reduce stress and blood pressure

Meditation is an ancient cultural and spiritual practice with roots in India and other parts of Asia. Mindfulness meditation in particular is the act of engaging in a nonjudgmental awareness of one’s thoughts, feelings, and surroundings. Various studies have suggested that this practice may help a person handle stress. 

Consider research from 2021 indicating that mindfulness-based interventions “significantly decreased stress,” improved all aspects of burnout, and increased self-compassion in nurses, who are common subjects of stress studies because of the intensity of their jobs. If you’re interested in getting started with mindfulness meditation, there is a wealth of free resources online that may help you find ways to incorporate it into your daily activities. Along with mindfulness meditation, deep breathing exercises can further help reduce stress and calm the nervous system.

4. Eat nutrient-dense foods to support physical activity and reduce stress

The food we consume can have a significant impact on our overall health and well-being. By incorporating nutritious foods into your eating patterns as often as possible and limiting processed or “junk food,” you may be able to equip your body to better respond to stressful situations and decrease the negative health effects of chronic stress. Also, consuming nutrient-dense foods can help support physical activity by providing your body with the energy and nutrients needed for optimal performance.

For example, research suggests that higher levels of omega-3 fatty acids are associated with decreased cardiovascular reactivity to stress. Some foods rich in omega-3s include fatty fish, flax seed, chia seeds, walnuts, and soybeans. Focusing on consuming foods rich in fiber, antioxidants, whole grains, healthy fats, and vitamin C as much as you can could also help. Make sure to consult a doctor or nutritionist before making significant changes to your eating habits.

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5. Lean on social support

Humans are social creatures, and having close connections with other people may contribute to our overall health and well-being. This is true when it comes to stress in particular, too. For example, consider a 2022 study that suggests that having close social connections can actually increase stress resilience. Whether they’re friends, family, or neighbors, having people in your life whom you can rely on for support, advice, or a listening ear may help you find emotional balance more easily.

6. Speak with a therapist

Finally, speaking with a therapist could also help you learn new ways to manage stress. A licensed mental health professional can offer you a safe space to express your feelings about what’s causing you stress, help you identify elements of your life that are triggering your stress response, and equip you with healthy coping mechanisms for handling these situations. 

Explore online therapy beyond these 6 ways to cope with stress and mental health issues

Some people find the prospect of traveling to and from a therapist’s office or fitting the commute into their busy schedules to be stressful. In cases like these, you might consider online therapy. With a platform like BetterHelp, you can get matched with a licensed therapist and meet with them via phone, video call, and/or in-app messaging from anywhere you have an internet connection. Research suggests that online cognitive behavioral therapy (CBT) can be effective for reducing stress-related symptoms, so it can be worth trying if this format appeals to you.

Takeaway

Although the fight-or-flight reaction of stress is a natural human response, you may experience negative health effects if this response is chronically engaged. Some tips for reducing ongoing stress in your life can include journaling, meditating, exercising, and speaking with a therapist.
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