Stress affects much more than mood. It can disrupt sleep and appetite, contribute to anxiety and depression, and over time raise the risk of heart attack and stroke. When stress hits, hormones surge through the body, increasing heart rate, speeding up breathing and tightening blood vessels. Occasional stress is normal, but frequent spikes take a toll.

These evidence-informed techniques can help bring stress down in the moment and build resilience over time.

1. Identify your triggers

Managing stress starts with noticing what sets it off. Once you know your triggers, you can avoid some of them and plan strategies for the ones you can't avoid.

2. Move your body

Exercise at any fitness level helps — even a 10-minute walk. Physical activity releases endorphins, boosts energy and can change how you approach stressful situations.

3. Smile and laugh

Humor and positive expressions can ease tension. Research from the University of Kansas found that people who smiled during a stressful task had lower heart rates during recovery than those who kept a neutral expression — even when the smile wasn't entirely genuine.

4. Breathe deeply

Slow, deep breathing activates the body's relaxation response, helping to lower heart rate and calm the nervous system. Try inhaling for a count of four, holding briefly and exhaling slowly.

5. Have a healthy snack

Hunger can make stress feel worse. Choose something filling and nutritious, such as nuts, half an avocado or a hard-boiled egg. If possible, eat away from the stressful environment — step outside on a nice day instead of eating at your desk.

6. Unplug for a few minutes

Step away from email, news and screens for 10 to 15 minutes. Call a friend, take a warm bath or spend time on a hobby.

7. Try progressive muscle relaxation

Starting with your toes, tighten each muscle group for a few seconds and then release it. Work upward through your legs, abdomen, shoulders, hands and face. Many people feel tension melt away as they go.

8. Address health worries directly

Health concerns are a major source of stress, and searching symptoms online can make it worse by linking every headache to a serious illness. Talking with a doctor is the best way to get real answers. For people who worry specifically about silent heart disease or cancer, preventive imaging — such as a heart scan or full body scan — can replace uncertainty with information. The Advanced Body Scan FAQ explains how these scans work.

When to Get Help

If stress feels unmanageable or is affecting your daily life, reach out to a health care provider or mental health professional. Chronic stress is treatable, and support makes a difference.