Effective Methods For Helping Your Body Deal With Extreme Stress

Medically reviewed by Paige Henry, LMSW, J.D.
Updated October 18, 2024by BetterHelp Editorial Team

According to the American Psychological Association, more than 75% of adults in the United States report having experienced stress-related health problems in the past month. Extreme stress can negatively affect both the mind and the body in a number of ways, leading to conditions such as hypertension (high blood pressure), anxiety, insomnia, and cardiovascular disease. 

If you are experiencing extreme stress, it may help to try some evidence-based techniques for stress relief. In some cases, you might need the assistance of a healthcare provider or therapist to reduce the effects of extreme stress on the body. However, there is a lot you can do on your own. Below, we’ll discuss some practical ways to help your body deal with extreme stress.

Identify symptoms and signs of extreme stress

The first step is typically recognizing that you’ve been experiencing the effects of long-term, chronic stress. Chronic stress can affect people in different ways, and you may experience some or all of the following stress-related symptoms:

  • Headaches

  • Changes in sleep and appetite

  • Low self-esteem

  • Digestion problems

  • Fatigue

  • Irritability

  • Feelings of helplessness or loss of control

  • Nervousness

  • Fight-or-flight response

  • Lack of concentration

  • High blood pressure and increased heart rate

In addition, some people experience a lack of sexual desire, racing thoughts, and increased susceptibility to illness or infections. These symptoms can vary in severity and can affect daily living and relationships. Once you understand what your body is experiencing, you can focus on methods for relief. Prolonged stress can negatively affect the nervous system and cardiovascular system and reduce immune system response, which may put you at higher risk of developing severe health problems if stress is left unmanaged. Learning to identify situations that trigger stress, along with stress reduction techniques, may help you stay healthy in the long run. 

Below are some actions you might take to help relieve the physical effects of stress on your body.

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Finding an outline to express personal feelings

Sometimes people hide their emotions and present themselves as strong around friends and family. According to The Greater Good Science Center at the University of California, Berkeley, emotional repression can negatively affect both your physical health and your mental health. By repressing emotions, you may end up fighting against yourself rather than coping with and releasing pent-up feelings. Research shows that expressing your emotions can be vital for staying healthy and lowering stress levels.

Talk to people you trust

Emotional support from trusted family and friends may help when you’re coping with extreme stress. The person you talk to might be able to motivate you to take necessary action or provide tips and advice if they have also experienced chronic stress. Talking about your symptoms may help you understand why they occur and what situations are triggering a stress response. You might find that your stress and specific health problems improve after you talk to people who care about you.

Seek social support for extreme stress

If you don't have family or friends you're comfortable talking to about your stress, consider expanding your social circle. Experiencing high pressure at work, at school, and in a tumultuous relationship can lead to feelings of isolation. Research suggests that there are emotional and physical benefits to social connection. According to the Centers for Disease Control and Prevention, social connection may help you cope with stress more skillfully and improve your sleep and overall quality of life. Consider seeking support groups or forums to connect with others who relate to what you're experiencing.

Identify and avoid extreme stress triggers

To avoid symptoms of extreme stress, it may help to identify what causes them and learn how to prevent them from reoccurring. Sometimes, symptoms may appear without you understanding why. However, you may notice specific symptoms arising in certain situations. Triggers may include being under pressure, dealing with uncomfortable situations, or being around certain people. Learning what increases your stress may help you better prepare to deal with those stressors. It can also help you learn to sense when stress begins so that you can address it immediately.

Learn ways to relax

A few evidence-based relaxation methods include meditation, exercise, and breathing techniques. In addition, visualizing a comfortable and calm scene may help your body relax. You might also find it helpful to repeat a phrase, sentence, affirmation, or mantra that is soothing to you.

Exercise regularly

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The body produces chemicals called endorphins that help reduce stress and improve mood.

Research shows that exercise increases the production of endorphins and reduces stress hormones. Various forms of regular exercise, such as walking, running, biking, and engaging in sports, may boost your mood and increase your overall well-being. Research shows that regular exercise can also reduce blood pressure, lower your resting heart rate, and improve sleep.

Explore mindfulness techniques

Research shows that mindfulness can be a valuable tool to reduce stress and alleviate symptoms of depression and anxiety. Mindfulness may help you learn how to sense your surroundings and be aware of your body in the present moment. Some techniques include breathing exercises to bring calmness to the mind and body. If you’re not sure where to start, you can find numerous guided meditation videos and podcasts online.

Address your fears

Sometimes fearing the worst in situations may hold you back from taking necessary action. Facing your fears may help you build resilience and healthy coping skills. Avoiding specific actions can create anxiety, which can make stress symptoms more challenging to overcome. One solution may involve learning why certain situations make you feel uneasy. To identify these situations, it may help to work with a licensed therapist to gradually explore your fears in a safe space.

Focus on what you can control

Feeling stressed sometimes leaves people feeling that they have no control over a situation, which can lead to anxiety. One possible solution is learning to focus on controlling your stress response by engaging in actions that reduce stress. These actions can be different for each person. You might make a list of activities that tend to reduce your stress, such as exercising, practicing meditation, or taking a walk in nature. You can turn to this list when you sense your stress levels rising. This may restore your sense of control during stressful situations.  

Get more rest

Lack of quality sleep can lead to bodily stress symptoms like restlessness and fatigue. In addition, insufficient sleep can cause tension headaches and sluggishness throughout the day. A good night’s sleep may help you feel better and reduce or prevent related stress symptoms. You might aim to get at least seven hours of sleep regularly for optimal well-being of body and mind. 

In addition, if you avoid caffeine, alcohol, and sugar before bedtime, you may find that you sleep better. Also, a bedtime routine to help the body and mind relax may ensure you fall asleep more easily. You can create a personalized routine that includes activities such as reading, listening to calming music, meditating, or whatever else tends to relax you.

Have a plan to encourage immediate action

To effectively cope with extreme stress, it may help to recognize actions you can take when symptoms are problematic. If you neglect symptoms for too long, it may become harder to face them, and it might take longer to experience relief. When you understand how stress symptoms affect you, and when you know that certain situations increase stress, having a plan for relieving stress may encourage you to take action sooner rather than later. Below are some points to keep in mind when establishing a stress relief plan:

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  • Know whom you can turn to when you need help, and ask for assistance when you need it.

  • Establish a to-do list to help you address what is bothering you or causing stress. List the items by priority and work through the list one item at a time.

  • Be aware of your limitations and avoid pushing yourself beyond your limits.

  • When you feel tired, take a break and get rest.

  • Practice relaxation techniques and other healthy ways to soothe yourself.

  • Establish a routine that includes a healthy diet, exercise, and time socializing with supportive people.

When it's time to seek professional support

If the strategies mentioned above do not provide the relief you need, it may help to enlist the support of a licensed therapist. Psychotherapy often helps people learn ways to manage stress and its effects on their mind and body. 

If you don’t have time for traditional in-office therapy, you might consider online therapy, which numerous peer-reviewed studies have demonstrated to be effective. Online cognitive behavioral therapy (CBT) may help you understand how unhelpful or inaccurate thoughts may be increasing your stress level. 

With online therapy, you can connect with a licensed counselor in a way that is most comfortable for you, whether by audio, video, live chat, or a combination of these modalities. Another benefit of online therapy platforms is that they tend to be more cost-effective than in-person therapy.

Takeaway

Stressful experiences tend to be a part of life for everyone, but chronic stress can take a toll on your mind and body in numerous ways. If you’re experiencing extreme stress, you don’t have to face it alone. In addition to using some of the evidence-based strategies for stress reduction mentioned above, you may benefit from speaking with a licensed counselor, whether in person or online. Take the first step toward helping your body deal with extreme stress and reach out to BetterHelp today.
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