How to reduce stress – what actually works

Simple lifestyle habits and professional support can reduce how frequently stress occurs.

Stress is one of the most universal human experiences. We've all experienced the racing thoughts before an important deadline, tight shoulders during a difficult conversation or a restless night's sleep before or after an overwhelming day.

In small amounts, stress can be helpful and even motivate people to stay focused, solve problems and perform under pressure. But when stress becomes constant or goes untreated, “it can become debilitating and wreak havoc on one’s physical well-being and overall functioning,” said Juanita Guerra, PhD, a clinical psychologist in New Rochelle, New York.

Stress is often preventable and usually manageable. Both simple lifestyle habits and professional support can significantly reduce how frequently it occurs and its effects. Here’s what to know.

Stress is the body’s natural reaction to a perceived challenge or threat. “It’s your built-in survival fight-or-flight response,” said Jimmy Noorlander, LCSW, a clinical social worker at Deseret Counseling in Utah.

The response is fueled by the release of hormones such as cortisol and adrenaline, which increase heart rate, sharpen focus and prepare the body to respond quickly. The stress response activates when situations such as looming deadlines, financial worries or dangerous encounters signal the body needs to react.