How to Handle Stress: 11 Practical Strategies

Stressors are a common part of life. Whether from minor daily annoyances (an overflowing email inbox, morning traffic) to major life events (natural disaster, illness of a parent), challenges will happen. And while our brains are wired to register these stressors as threats, it’s how we respond to them that makes all the difference for our overall health and well-being. 

Stress also has a significant effect on high blood pressure, Type 2 diabetes and weight. That’s why programs like Ochsner Digital Medicine, which provides digital tools and ongoing support for individuals navigating these conditions, can help members reduce stress as they take control of their health. 

Understanding and managing stress is not about quick fixes. It’s about building consistent, sustainable habits that support your mental and physical health. This article will guide you through the different aspects of stress and provide proven strategies to build resilience and take control. 

What are the three types of stress?

According to the World Health Organization, stress is the body's natural reaction to challenges or changes. It’s a state of mental tension caused by difficult situations that require our attention. Learning to identify the type of stress you are experiencing is the first step toward managing it effectively.

• Positive stress:  Stress linked to a positive outcome. Think about starting a new job or beginning an exercise program. It’s challenging, but it ultimately benefits you.
• Distress: This is the negative side of stress, often triggering the "fight or flight" response. It can be caused by extreme anxiety, an accident or a major life change. If not addressed, distress can lead to chronic, or ongoing, stress.
• Chronic stress: When stressful feelings last for more than 21 days, it becomes chronic. This state can slowly drain your physiological resources, damaging your brain and body over time. Individuals may feel overwhelmed, unable to cope and stuck under the weight of emotional pressure.

Common stressors in modern life

Our modern world presents a unique set of challenges that can contribute to stress. While some are universal, others are deeply personal. Recognizing these common sources of stress can help you anticipate and manage your response.

Key stressors include:

• Financial concerns: Worries about your retirement or the rising cost of living
• Work-life balance: Juggling professional responsibilities with personal life
• Overwhelming news cycles: Constant exposure to negative news
• Health concerns: Managing or dealing with a diagnosis for yourself or a loved one
• Relationship dynamics: Navigating changes in relationships, like divorce or loss

How does stress show up in your body and mind?

Stress is not just "in your head." It manifests in distinct emotional, behavioral and physical ways. You might not always connect these signs to stress, but your body is sending signals.

Emotional signs

This is where stress affects your mood and thoughts. You might feel irritable, anxious, overwhelmed or even numb. You may feel disconnected or easily frustrated. A common thought is, "I just don't feel like myself."

Behavioral signs

These are the actions and habits that shift when you're under stress. You might withdraw from social activities, snap at those around you, overeat or eat less, struggle with sleep and/or turn to substances. 

Physical signs

Stress can be sneaky, showing up physically in ways you might not expect. These can include headaches and muscle tension, fatigue, stomach issues, or "butterflies," or a weakened immune system.  

The long-term impact of unmanaged stress

When your body is constantly in "fight or flight" mode, it's not just a feeling — it's a physiological event. Your body releases stress hormones, primarily cortisol, epinephrine and norepinephrine. These hormones prepare you for immediate action by sending blood and energy to your limbs. While helpful for survival in a real crisis, constant activation can have severe long-term health consequences.

Stress, weight gain and obesity

Chronic stress is a hidden driver of weight gain. Cortisol increases your appetite, especially cravings for high-fat, high-sugar comfort foods. This can create a cycle of emotional eating.

What’s more, cortisol encourages fat storage, particularly around the abdomen. This type of fat, known as visceral fat, is more metabolically active and linked to a higher risk of heart disease and diabetes. Stress also disrupts sleep, which lowers your energy. This leads to reduced motivation to exercise, further complicating weight management.

Stress and high blood pressure

The link between stress and high blood pressure (hypertension) is well-established. Defined by the American Heart Association as a reading greater than 130/80 mmHg, this occurs when the force of blood against your artery walls is consistently too high.

Stress hormones cause your heart rate to increase and your blood vessels to narrow. Over time, this can lead to:

• Increased inflammation and clotting factors
• Irregular heart rhythms
• An elevated risk of heart attack and stroke

Hypertension is often called the "silent killer" because your body can get used to elevated levels, so you may not notice any symptoms until serious complications arise.

Stress and type 2 diabetes

In response to stress, your body releases glucose into the bloodstream to fuel your muscles for a "fight or flight" response. Under chronic stress, high cortisol levels lead to persistently elevated blood glucose and can decrease insulin production.

This leaves excess sugar in the bloodstream. Combined with stress-related eating habits and fat storage, the body can become insulin resistant. The pancreas has to work harder to produce more insulin, eventually leading to burnout and the development of Type 2 diabetes.

Your toolbox: practical strategies to manage stress

You have the power to manage your body’s response to stress. Building a "stress toolbox" filled with practical strategies can help you handle acute stress in the moment and build long-term resilience.

For sudden, temporary (Acute) stress

When you feel overwhelmed, anxious or flushed, try these in-the-moment techniques:

• Diaphragmatic 4-7-8 breathing: This powerful technique activates your body’s "rest and digest" system, signaling to your brain that there is no threat. Inhale deeply for four seconds so your diaphragm expands. Hold the breath for seven seconds and exhale for eight seconds.  Aim to do this twice daily to lower stress hormones, stabilize your blood pressure and calm your heart rate.
• Take short breaks: Step away from your work or the news. A few minutes of quiet can reset your nervous system.
• Journaling: Writing down your thoughts can help you identify your stress triggers and reflect on how to handle them in the future.
• Mindful meditation: Focus on the present moment without judgment. This practice helps you detach from stressful thoughts.

For long-term stress relief

It's less about quick fixes and more about consistent habits that support your overall well-being.

• Regular physical activity: Exercise helps burn off excess stress hormones and releases endorphins, which improve your mood.
• Consistent sleep: A good sleep routine restores your body and brain. It helps keep cortisol levels in check.
• Therapy or counseling: Professional support can provide you with tools to manage emotional triggers and address underlying mental health concerns.

Unplug from technology

We are significantly distracted by our modern-day phones and tablets. In the short term, the average person spends more than four hours a day on mobile devices. In the long term, this constant stimulation reduces our attention span and interferes with our memory. These are simple strategies to break the addiction: 

• Reduce phone pickups: Aim to reduce the number of times you pick up your phone by at least 20% over the next 10 days. You can find your personal pickup history your phone’s settings under “Screen time” (iPhone) or Digital Wellbeing” (Android).
• Use focus time: This feature minimizes distractions by temporarily silencing notifications that you don’t want. It lets other people and apps know that you are busy, helping you reclaim your attention.  
• Your daily disconnect: Set aside 30-60 minutes each day to unplug completely. Reading, walking or simply being quiet can calm your nervous system.

Get expert support from Ochsner Digital Medicine

For those living with cardiometabolic conditions like high blood pressure, Type 2 diabetes and extra weight, managing stress is a critical part of treatment. Ochsner Digital Medicine is an innovative program designed to provide expert support between doctor visits. 

The program acts as a bridge, offering personalized care to help you manage your health.  Successfully managing high blood pressure and diabetes requires ongoing care. Patients receive digital devices, like a blood pressure monitor or glucometer, and are partnered with a licensed clinician for medication management (no in-person visits required). You also have access to a panel of professional health coaches, who tailor a lifestyle plan for you. This includes guidance on diet, exercise and stress management. 

Our results demonstrate our commitment to helping you achieve your health goals.

• 79% of patients with high blood pressure reach their blood pressure goal within six months.
• 81% of patients with diabetes meet their A1C goal within six months.

By gaining better control of your condition, you can reduce ER visits and hospital admissions, leading to a healthier, more resilient life.

Take the first step today

Take a moment to reflect on how stress shows up in your life. Today, commit to implementing one new habit. It could be as simple as standing up to walk around for a minute every hour. Small, consistent goals build momentum. And remember that deep breathing is a powerful, portable tool to calm your nervous system. By taking proactive steps to manage stress, you are investing in your long-term health and well-being.

Let Digital Medicine help you handle daily challenges. Enroll here.