Many reactions occur within the body during an attempt to deal with stressors. A few short-term effects include increased adrenaline, cortisol production (the stress hormone), and muscle tightness. Chronic stress affects our physical, emotional, and social well-being. Symptoms such as irritability, fatigue, changes to eating habits, or burnout can occur.

There are a variety of side effects depending on stress severity. For example, acute stress lasts no longer than one month and typically occurs before a stressful event such as an interview or performance.

On the other hand, chronic stress often develops after a stressful event, but this type is ongoing and persistent. For example, it can be caused by losing a loved one or struggling with poverty.

Living in a state of stress for an extended amount of time is not healthy in any aspect of well-being. Stress is proven to have severe effects on mental health and the development of chronic illnesses. In fact, it is estimated that 90 percent of diseases are stress-related. When chronic stress is present, inflammation throughout the entire body increases. This can interfere with bodily processes and is linked to high blood pressure, cardiovascular disease, and autoimmune disorders.

Life is promised to be overwhelming at times, and stress can be challenging to manage. This is why it is important to have coping strategies readily available, so here are a few techniques to keep in your stress management toolbox:

• Exercise regularly. With any health advice comes the suggestion of physical activity. It’s a lifestyle component that affects the entire body! For stress management, exercise releases mood-boosting hormones and helps you sleep better at night.

• Practice mindfulness. Increasing awareness of worried thoughts and emotions can help you reframe your mindset and help you focus on the big picture. Mindfulness is shown to calm the mind, and those who do it regularly report enhanced emotional regulation and resiliency.

• Try journaling. Instead of letting frantic thoughts overwhelm your mind, jot down all you are worried about. Journaling helps us organize our thoughts and find solutions.

• Use gratitude to fight negative emotions. Research shows that positive physiological changes are triggered by a grateful mindset, which activates the body’s relaxation response and lowers stress.

• Seek professional help. If your coping mechanisms aren’t enough, look for guidance. Professionals can help to reduce anxiety through cognitive behavioral therapy. If you are uncertain where to begin, schedule an appointment with your primary care physician or call a local Community Mental Health Center.

Dedicating time to cope with stress is extremely important in today’s world of hustle and bustle. I often remind myself to take a step back, or eventually, I’ll be forced to due to the effects of unmanaged stress. So, pick a strategy or two and see if it makes a difference in your stress level. A few signs include improved sleep, an uplifted mood, and fewer sick days.

Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.