According to the American Institute of Stress, 40 to 49 percent of Americans experience stress each day. While some stress can motivate us to accomplish goals, prolonged or unmanaged stress can negatively affect both physical and mental health.

Expected life changes, such as starting a new job or retiring, or unexpected life changes, such as illness, financial hardship, or family challenges, are all common sources of stress. Everyone responds differently to change. Some people embrace it as an opportunity for growth, while others may feel anxious, overwhelmed, or emotionally exhausted. When stress becomes chronic, it can contribute to headaches, high blood pressure, heart disease, obesity, diabetes, anxiety, depression, weakened immunity, and poor sleep.

Although we cannot always control life’s circumstances, we can choose healthy habits that help us build resilience and better manage stress. Consider incorporating the following strategies into your daily routine.

Invest in Rest

Quality sleep is one of the most important investments you can make in your health. During sleep, your body repairs tissues, strengthens the immune system, regulates hormones, consolidates memories, and restores mental energy. Adults who consistently get enough sleep often experience improved concentration, mood, decision-making, and emotional regulation.

The Centers for Disease Control and Prevention (CDC) recommends that adults age 18 and older get at least seven hours of sleep each night. Poor sleep has been linked to increased stress, depression, obesity, diabetes, heart disease, and weakened immune function.

To improve sleep quality:

• Maintain a consistent bedtime and wake-up schedule.
• Limit screen time at least one hour before bedtime.
• Avoid caffeine and heavy meals late in the evening.
• Create a cool, dark, and quiet sleeping environment.
• Practice relaxation techniques such as prayer, meditation, or deep breathing before bed.

Rest is not a luxury; it is essential for maintaining physical, emotional, and mental well-being.

Stay Active

Regular physical activity is one of the most effective natural stress relievers available. Exercise helps lower stress hormones such as cortisol while increasing endorphins—the body’s natural “feel-good” chemicals. Physical activity also improves heart health, strengthens muscles and bones, boosts energy, improves sleep, and enhances overall mood.

Adults should aim for at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities on two or more days per week.

Walking and line dancing are two enjoyable, low-cost ways to stay active while reducing stress. Walking provides cardiovascular benefits, improves circulation, and offers opportunities to enjoy nature and practice mindfulness. Line dancing combines aerobic exercise with music, rhythm, and social interaction, making it an excellent way to improve balance, coordination, memory, and cardiovascular fitness while relieving stress.

Research published in Line Dance to Good Health found that line dancing provides physical, cognitive, emotional, and social benefits for participants, particularly older adults. Dancing in a group setting also promotes social connectedness, reduces feelings of isolation, and encourages consistent participation in physical activity.

Additional ways to stay active include:

• Gardening
• Spring cleaning or household chores
• Stretching or yoga
• Strength training
• Cycling
• Swimming
• Fitness classes
• Playing actively with children or grandchildren

The best exercise is one you enjoy and can continue consistently.

Express Your Feelings

Stress often brings a wide range of emotions, including fear, frustration, anxiety, sadness, anger, or uncertainty. Suppressing emotions can increase stress and negatively impact both mental and physical health.

Suppressing emotions can increase stress and negatively impact mental and physical health

Talking with trusted family members, friends, faith leaders, counselors, or mental health professionals can provide encouragement, perspective, and emotional support. Simply expressing your thoughts and feelings can help reduce emotional burdens and improve coping skills.

Creative outlets also provide healthy ways to process emotions, including:

• Journaling
• Drawing or painting
• Writing poetry
• Music
• Prayer
• Dancing
• Photography
• Crafting

Remember, asking for help is a sign of strength—not weakness.

Engaging in enjoyable activities helps redirect attention away from daily stressors while stimulating creativity and personal growth. A meaningful hobby or project can improve mood, build confidence, and provide a sense of accomplishment.

Consider projects such as:

• Learning a new recipe
• Planting a garden
• Reading a new book
• Taking an online class
• Sewing or quilting
• Woodworking
• Photography
• Family genealogy
• Learning a musical instrument
• Creating a scrapbook

Choose activities that bring joy rather than additional pressure. The goal is relaxation, not perfection.

Give Back

Helping others benefits both the community and your own well-being. Volunteering creates opportunities to build relationships, develop new skills, strengthen purpose, and reduce feelings of loneliness and stress.

Research consistently shows that acts of kindness and volunteerism are associated with improved mental health, greater life satisfaction, and reduced symptoms of depression.

Ways to give back include:

• Serving at a food pantry
• Mentoring youth
• Assisting older adults
• Participating in community clean-up events
• Supporting local schools
• Volunteering through churches or civic organizations
• Donating time to nonprofit organizations

Giving back reminds us that even small acts of kindness can make a meaningful difference.

Be Mindful of Eating Habits

Stress often influences eating behaviors. Some people lose their appetite, while others turn to comfort foods that are high in sugar, sodium, and unhealthy fats. Emotional eating may provide temporary comfort but can contribute to weight gain and increase the risk of chronic diseases over time.

Healthy nutrition supports both physical and mental health.

To nourish your body during stressful times:

• Eat balanced meals that include fruits, vegetables, whole grains, lean protein, and low-fat dairy.
• Practice portion control.
• Drink plenty of water throughout the day.
• Limit sugary beverages and processed foods.
• Reduce fast-food consumption.
• Include healthy snacks such as nuts, yogurt, fruit, or vegetables.
• Plan meals and snacks ahead of time to avoid impulsive choices.

Meal planning not only promotes healthier eating but can also reduce stress by saving time, money, and decision fatigue throughout the week.

Final Thoughts

Stress is a natural part of life, but it does not have to control your health or happiness. Small, consistent lifestyle changes such as getting adequate sleep, staying physically active, expressing emotions, enjoying meaningful hobbies, serving others, and making healthy food choices can significantly improve resilience and overall well-being.

Remember that self-care is not selfish. Taking care of yourself allows you to take better care of your family, workplace, and community. Investing in your physical and emotional health today lays the foundation for a healthier tomorrow.

More Information

Visit www.aces.edu to learn more about managing stress.