“That’s life” and “Just deal with it” are common responses to how to cope with constant amounts of stress that can exist in life. While stress is a natural part of our daily lives, excessive amounts can have serious implications for our health and should not be casually dismissed.

Stress is our body’s natural response to something that causes fear, anxiety — or to being injured. We all carry stress with us every day, and it can manifest in a multitude of ways including physically and mentally. It can affect how we connect with others. And chronic stress can lead to hypertension, increasing the risk of heart disease, stroke or diabetes. Stress also puts strain on the heart and lungs, sometimes resulting in heart palpitations and shortness of breath. Studies have also linked stress to increased risk of dementia. 

Stress also can cloud our judgment and our response to situations, and can even be debilitating to our general outlook on life. If left unmanaged, significant stress can deeply affect our well-being. 

As it is not always visible, stress can be likened to a silent ailment. It can be taxing. The mind and the body were not meant to carry extreme amounts of stress. Symptoms can range from fatigue and insomnia to excessive sleeping to lack of concentration to hair loss, headaches and weight gain. Additionally, those with stress might isolate themselves or engage in risky activities that weren’t previously seen in their baseline behavior. 

A bridge to joy 

To effectively cope with stress, I encourage patients to first acknowledge its presence and the source of the trauma. Reflect on the stressors in your life — as well as the activities, environments, or thoughts that elicit joy. Evaluate both sides carefully and develop a plan for reducing or eliminating the stressors and increasing levels of joy. For instance, if you find yourself in a toxic social or work setting, are there small steps you can take to distance yourself from the situation? 

Explore what truly brings you joy and build a bridge to get there in order to manage stress. As part of that bridge, consult with a trusted health care provider for guidance and healthy ways to achieve your goals. 

Some short-term, yet immediate ways to help alleviate stress throughout the day include taking deep, focused breaths in order to give your brain a quick break. Closing your eyes can also help provide a new perspective on what you were thinking. And don’t forget to give yourself some grace. 

Your overall health depends upon several factors, and what you expose your body and mind to affects it substantially. Stress can be a significant challenge. Any reduction of stressors you can accomplish now, no matter how small, can help you experience better quality of life. I encourage you to think about it.

Dr. Bayo Curry-Winchell is a board-certified, family medicine physician practicing urgent care medicine. She is based in Reno, where she serves as the medical director for Saint Mary’s Medical Group as well as the medical director for the Washoe County Sexual Assault Response Team and is founder of Beyond Clinical Walls. Additionally, Curry-Winchell is a regular national medical correspondent and TEDx speaker.