Chronic Stress Is Real—Here Are 6 Proven Ways On How To Manage It
April is Stress Awareness Month—a time to shine a light on one of the most common yet often overlooked health challenges we face: chronic stress.
While stress is a normal part of life, many people have simply learned to live with it, even when it quietly chips away at their health. But when we take the time to understand what causes stress and how it impacts us, it becomes something we can manage—not just endure.
As a physician and advocate for lifestyle medicine, I see firsthand how stress affects our minds, our bodies, and our long-term well-being. The good news? There are natural, science-backed ways to reduce stress—and many of them start right in your kitchen and daily routine.
What Is Chronic Stress, and Why Should You Care?
Not all stress is bad. In small doses, stress can help us stay alert, meet deadlines, or adapt to change. But when stress becomes constant, it turns into chronic stress—a state where your body remains stuck in “fight or flight” mode for days, weeks, or even years.
Over time, this can wear down your immune system, disrupt your sleep, raise your blood pressure, and increase your risk of serious health issues like:
Heart disease
Type 2 diabetes
Obesity
Depression and anxiety
Cognitive decline and memory issues
According to the American Institute of Stress, approximately 83% of U.S. workers suffer from work-related stress, with 25% identifying their job as the primary stressor in their lives.
Additionally, the American Psychological Association's 2023 report highlights that 72% of adults aged 18 to 34 consider mental health as a significant source of stress, the highest among all age groups. Chronic stress has been linked to serious conditions like heart disease, obesity, diabetes, depression, and even cognitive decline.
While some stress is normal—like when you're running late or preparing for a big event—ongoing stress can lead to long-term harm.
That’s why Stress Awareness Month is so important: it’s a reminder to check in, slow down, and find healthier ways to cope.
The Lifestyle Medicine Approach to Stress
Lifestyle medicine focuses on six key pillars: nutrition, physical activity, stress management, sleep, substance avoidance, and social connection. When we address these areas, we don’t just treat symptoms—we get to the root cause.
Let’s take a look at how this approach can help reduce stress naturally:
1. Eat to Beat Stress
What we eat affects how we feel. A diet rich in whole plant-based foods—think leafy greens, legumes, fruits, whole grains, nuts, and seeds—can play a huge role in managing stress.
Studies show that plant-based diets are high in fiber, antioxidants, and essential nutrients like magnesium and B-vitamins, which support brain health and reduce inflammation. In contrast, diets high in processed foods, sugar, and saturated fats can increase anxiety and inflammation in the body.
Key plant foods that support mood and stress resilience:
Leafy greens (spinach, kale): high in folate and magnesium
Berries: packed with antioxidants
Nuts and seeds: great sources of healthy fats and stress-fighting minerals
Legumes: rich in fiber and plant protein, which help stabilize blood sugar
2. Move Your Body, Calm Your Mind
You don’t have to run a marathon to reduce stress. Just 30 minutes of walking or light movement a day can release endorphins—your body’s natural “feel-good” chemicals.
Exercise also helps reduce levels of the body’s stress hormones, like cortisol, and improves sleep, another key player in stress recovery. Pro tip: Try walking outdoors. Nature itself has been shown to reduce stress levels and improve mood.
3. Make Time to Breathe
Mindfulness and breathing exercises are powerful tools for calming the nervous system. Even a few minutes of deep, slow breathing can lower heart rate and blood pressure, creating a sense of calm. You can also try meditation, yoga, or tai chi—all forms of movement that combine mindfulness with physical benefits.
4. Sleep: The Unsung Hero of Stress Recovery
Poor sleep makes stress worse. Stress makes sleep harder. It’s a vicious cycle. Adults need at least 7-9 hours of quality sleep each night. Create a calming bedtime routine: limit screen time, reduce caffeine in the afternoon, and aim for a consistent sleep schedule. Herbal teas like chamomile or valerian root can also help you wind down naturally.
5. Stay Connected
Social connection is medicine. Studies show that people with strong social ties are more resilient to stress and less likely to suffer from anxiety or depression.
Whether it’s calling a friend, joining a group, or spending time with loved ones, connection matters. If you're feeling isolated, volunteering or partaking in community activities can also help you feel more grounded.
6. Know When to Seek Help
If stress is affecting your ability to function, you’re not alone—and help is available. Talking to a licensed therapist, counselor, or doctor can make a world of difference. Lifestyle changes are powerful, but they can also be part of a larger, supportive plan that includes professional care.
Chronic stress is real—but so is your power to manage it. You don’t need extreme solutions. You need small, consistent steps rooted in everyday choices. What you eat, how you move, how you breathe, and how you rest—it all matters. By embracing the core principles of lifestyle medicine, you’re not just relieving stress—you’re building resilience, improving your health, and reclaiming control.
This Stress Awareness Month, start with one change. Then, build from there. Your body, your mind, and your future self will thank you.
