Short-term stress helps you respond to challenges, but stress that stays switched on for weeks or months can affect sleep, mood, blood pressure and more. Regular sleep, movement, connection and rest help your body recover.

What happens in your body

When you face a threat, your body releases stress hormones that raise your heart rate and blood pressure and sharpen your focus. That's useful in a real emergency. Problems come when the stress response stays on, day after day, from money worries, overwork, conflict or caregiving.

Health agencies such as the National Institute of Mental Health describe long-term stress as linked to problems including trouble sleeping, headaches, irritability and, over time, conditions such as high blood pressure and depression.

What it can't tell you

Stress isn't the only cause of these problems, and not all stress is bad. If you feel overwhelmed, can't sleep, or feel hopeless, talk with a doctor or a counselor. That's a strength, not a failure.

What helps

  • Sleep. Seven or more hours makes everything else easier to carry.
  • Move. Walking and exercise are among the best-studied ways to manage stress.
  • Connect. Talk with people you trust. Isolation makes stress heavier.
  • Pray or be still. Quiet time with God, prayer or simply sitting without a screen.
  • Remove some stressors. Debt, overcommitment and clutter can often be reduced, not just endured.

The rule that makes it stick: build recovery into the week

Don't wait until you're worn out to rest. Put recovery on the calendar: a daily walk, a weekly day of rest, regular time with friends.

This week

Pick one source of stress you can reduce, and take one step on it. Add a daily 20-minute walk.

The keep

Building recovery into your life costs some time and some saying no. It keeps the pressures of life from wearing you down.

This article is for education only and isn't medical advice. Talk with your doctor before making big changes.

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