Problems can arise when stress doesn’t ease or when the stress response stays active for too long. Chronic stress happens when stress levels are increased for weeks or months. Ongoing stress can affect physical and emotional well‑being and contribute to health problems.

Common Misunderstandings About Stress

Stress doesn’t just come from busy schedules or unexpected challenges. It can come from beliefs about what stress “should” look like or how you think you’re supposed to handle it.

These common myths can add unnecessary pressure and make stress feel harder to manage.

Myth: Stress is always bad.
Fact: “Short-term stress can sharpen your focus and help you perform under pressure. Chronic ongoing stress causes problems,” says Jacqueline K. Gollan, PhD, a psychologist at Northwestern Medicine. 

Myth: You should manage stress on your own.
Fact: “Managing stress is a skill, not a willpower contest. Many tools can help reduce your stress,” says Dr. Gollan.

Myth: No one experiences stress the way I do.
Fact: “Most people are struggling with stress more than they let on. You’re not alone. Getting support can help improve how you handle stress,” says Dr. Gollan.

When Stress Affects Your Health

Over time, long-term chronic stress can lead to real changes in the body and increase the risk of ongoing health concerns.

Signs stress may be affecting your health include:

• Unhealthy coping habits, such as overeating, skipping exercise, smoking/vaping or drinking more alcohol
• Trouble sleeping or not feeling rested
• Mood changes, headaches or migraines
• Difficulty concentrating, making decisions or remembering things
• Higher blood pressure or a faster heart rate
• Getting sick more often due to a weakened immune system
• An increased long‑term risk of heart disease
  

“Short-term stress helps you focus, but chronic stress is a health concern,” says Dr. Gollan.   

Recognizing these signs early can help prevent stress from taking a bigger toll on your overall health.

Quick and Simple Tools for Stress Relief

You don’t need long breaks or special equipment to manage stress. Small techniques practiced throughout the day can calm your body and mind in just a few minutes. Helpful tools include:

• Deep breathing exercises: Try box breathing (also known as 4-4-4-4 breathing). Inhale for four seconds; hold for four seconds; exhale for four seconds; hold again for four seconds. Repeat a few times to signal your nervous system to relax.
• Quick physical activity: Stress creates emotional and physical tension. Gentle movement, such as stretching and marching in place for a few minutes, can help the body release tension.
• Progressive muscle relaxation: Starting with your feet, gently tense one muscle group for 30 seconds, then release. Work your way up the body to decrease physical stress.
• Cold sensation: Gently splash cold water on your face or the back of your neck, or briefly hold an ice cube. This can help interrupt the stress response and promote calm.
• Mindfulness: Pause and notice five things you can see, five things you can hear and five things you can feel. This exercise can bring your attention back to the present moment and away from racing thoughts.

“You don’t have to do all these strategies. Choose a few that feel manageable and repeat them as needed throughout the day,” says Dr. Gollan.

How Your Daily Routine Can Help You Manage Stress

Keeping up with consistent habits as part of your daily routine can help relieve stress and support long‑term well‑being. Instead of trying to change everything at once, try one or two small adjustments at a time.

• Get quality sleep: Sleep plays an important role in mood, memory and blood pressure regulation. Go to bed and wake up at the same time each day, even on weekends. Limit long naps and keep your bedroom cool, dark and quiet.
• Eat balanced meals: Eating enough protein, fiber and healthy fats helps stabilize energy and mood throughout the day. Nutritious meals also support brain function, which affects how your body responds to stress. Limit added sugar and highly processed foods, and choose more whole foods like fruits, vegetables and whole grains when possible.
• Move your body: Regular physical activity is an effective way to reduce stress. Walking, yoga, stretching and tai chi are examples of exercises that can help reduce stress. Movement doesn’t need to be intense to be beneficial. Consistency matters more than intensity.
• Stay connected: Spending time with people you trust helps improve well-being. Social connection regulates emotions and reduces feelings of isolation. Even a brief phone call or text can help lower stress.
• Set clear expectations: It’s OK to say “no” when your schedule feels overwhelming. Before adding a new responsibility, pause and count to 10 to help calm your stress response.
• Take small breaks: Short breaks throughout the day, such as stepping outside, listening to a favorite song or watching something lighthearted, can improve stress levels and focus.

When Stress Affects Daily Life

Sometimes stress builds in one area of life and then spills into others. Taking small, practical steps can help make stress feel more manageable.

• At work: Instead of trying to do everything at once, break your day into shorter focus periods. Keep your to‑do list realistic and prioritize what truly needs attention. If work feels overwhelming, talk with your manager or team to clarify priorities. Workplace wellness resources, like an employee assistance program, can help you build skills for managing stress.
• At home: Follow a flexible routine for meals, sleep and daily responsibilities. Share tasks when possible and set device‑free times to give your mind a break. Protect time each day for something that you enjoy or that restores your energy.

If stress interferes with your physical and mental health, reaching out to a doctor or mental health professional sooner rather than later is an important step in reducing stress.   

Is It Stress or Anxiety?

Stress and anxiety can feel similar, but there are important differences. A simple way to think about it is that stress often has a clearer “on and off” point, while anxiety may continue even after the situation has passed.

• Stress is usually linked to a clear cause, such as a deadline, difficult situation or major life change. Stress tends to ease when the situation improves or comes to an end.
• Anxiety may continue beyond a specific stressor. Worry may feel constant, hard to explain or out of proportion to what’s happening — and it can be difficult to shake.

When To Seek Professional Help

If stress continues over time and is affecting your daily life, it may be time to seek support. Talking with a doctor or mental health professional can help. Options may include:

• Short‑term cognitive behavioral therapy, which can help regulate thought patterns
• Stress-management and coping‑skills training
• Mindfulness-based programs
• In some cases, medications to help improve focus, sleep or mood

“Treatment is based on your goals and can start working quickly,” says Dr. Gollan.

You Can Feel Better

Stress is a normal part of life, but it doesn’t have to run your life. With education, practical tools and support, it’s possible to cope with stress. Steady habits and reaching out for help can lead to meaningful stress improvement over time.