By Suja Jose PT, DPT, Physical Therapist at RWJBarnabas Health Ambulatory Care Center
In today’s fast-paced world, stress has become almost unavoidable. Whether it’s due to work pressures, financial worries, family responsibilities, or even the constant buzz of technology, stress can quietly take a toll on both your mental and physical health. It is important to manage stress effectively with the right tools and mindset.
When you are stressed, it triggers your body’s “fight or flight” response, releasing hormones like cortisol and adrenaline. While this reaction is helpful in emergencies, chronic stress keeps your body in a constant state of alert, which can lead to:
- Headaches and Fatigue
- High Blood Pressure and Heart Problems
- Weakened Immune System
- Anxiety, Irritability, and Depression
- Sleep Disturbances and Poor Concentration
Over time, unmanaged stress can affect every aspect of your wellbeing.
Effective Strategies for Managing Stress
- Identify Your Stress Triggers. Awareness is the first step. Keep a stress journal, and note what situations cause tension, how you feel, and how you respond. Recognizing patterns helps you plan better coping strategies.
- Practice Mindfulness and Meditation. Even 10 minutes of deep breathing or meditation daily can calm your mind and reduce cortisol levels. Apps like Calm or Headspace make it easy to get started.
- Stay Physically Active. Exercise releases endorphins, the body’s natural mood boosters. You don’t need an intense workout, just a 30-minute walk, yoga session, or dance break can do wonders.
- Eat a Balanced Diet. Foods rich in Omega-3s, antioxidants, and vitamins (like leafy greens, nuts, and fish) support brain health and mood regulation. Avoid excess caffeine, sugar, and alcohol, which can worsen anxiety.
- Get Quality Sleep. Sleep and stress have a two-way relationship. Poor sleep increases stress, while stress disrupts sleep. Aim for 7 to 9 hours of rest and maintain a consistent bedtime routine.
- Connect with Others. Social support is a powerful stress buffer. Talk to a trusted friend, family member, or counselor. Sometimes, simply sharing what’s on your mind lightens the load.
- Set Realistic Goals and Boundaries. Don’t overcommit. Learn to say no when needed and break large tasks into smaller, manageable steps. Celebrate small wins, they add up.
- Engage in Relaxing Activities. Whether it’s reading, gardening, painting, or listening to music, make time for activities that recharge your energy.
Stress is a part of life, but it doesn’t have to control your life. Managing stress isn’t about eliminating challenges it’s about building resilience. A balanced lifestyle that includes proper rest, nutrition, and self-care allows your body and mind to handle stress more effectively.
__
The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.
Suja Jose, PT, DPT, is a Physical Therapist at the RWJBarnabas Health Ambulatory Care Center. Suja has worked for more than 25 years as a physical therapist, primarily working with the Orthopedic and General population. She received her Doctorate from North Eastern University, Boston and holds a Vestibular Certification from the American Institute for Balance.