Your Body Almanac

High-stress periods

Deadlines, money worries, a move, a loss, or all of them at once.

Short bursts of stress are normal and can even help you perform. When stress runs for weeks or months, your body stays on alert: muscles stay tense, sleep breaks up, digestion changes and blood pressure can climb. Stress also pulls you toward the habits that make it worse.

01

Tense muscles and headaches

Stress keeps your muscles braced, especially in your jaw, neck and shoulders. Tension headaches and back pain often follow during stressful stretches.

SourcesStress symptoms: Effects on your body and behavior (Mayo Clinic)Relaxation Techniques — What You Need To Know (NIH NCCIH)
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Stretch the sides of your neckDailySlow side tilts to loosen neck and upper-shoulder muscles that tense up at desks. Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time.
02

Poor sleep

A busy, worried mind makes it hard to fall asleep and easy to wake at 3 a.m. Poor sleep then makes stress harder to handle the next day.

SourcesI'm So Stressed Out! Fact Sheet (NIH National Institute of Mental Health)Insomnia (NHS)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
03

Coping habits that backfire

Under stress, many people eat more sugar and fast food, drink more alcohol, smoke, or stop exercising. Each gives short relief and adds to the load.

SourcesManaging Stress (CDC)Stress management: Chronic stress puts your health at risk (Mayo Clinic)
Have alcohol-free daysWeeklyPick several days each week when you don't drink at all, and plan what you'll do instead. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras. Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time.
04

Heart and blood pressure

Long-running stress is linked to high blood pressure and heart disease, partly directly and partly through the habits above. Regular activity is one of the best-studied ways to lower both.

SourcesManaging Stress (NIH National Heart, Lung, and Blood Institute)Understanding the stress response (Harvard Health Publishing)
Get 150 minutes of cardio a weekWeeklyAim for 150 minutes of moderate activity, or 75 of vigorous activity, spread across the week. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk. Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step.
05

Pulling away from people

When you are overloaded, friends and family are often the first thing you cut. Support from others is one of the strongest buffers against stress.

SourcesStress (NHS)Stress (Cleveland Clinic)
Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting.

When to see a professional

Talk to a doctor or mental health professional if stress keeps you from working or sleeping for more than a couple of weeks, if you feel hopeless or panicky, or if you are leaning on alcohol or drugs to cope. In a crisis, call or text 988. Call 911 for chest pain or shortness of breath.