There’s no getting around it. Stress is part of the human experience—and particularly the American experience. According to a Gallup poll from December 2023, nearly half (49%) of U.S. adults reported frequently feeling stress, a significant increase from 33% in 2003.
Stemming from natural defense instincts, stress puts the body on high alert by triggering mental and physical changes that allow you to react quickly to life-threatening situations. That kind of response is great if you’re being chased by a bear or need to escape a burning building, but it’s not so great when the stress source isn’t extreme — think running late for a meeting or losing a parking spot you were eyeing. Repeated stress responses can take a very real toll on the body, leading to acute and chronic health conditions. To make matters worse, when we ignore signs of stress, the body ramps things up and sends more extreme signals that something is amiss.
For help taking control of your stress, check out the following apps designed to help with stress management. Many include techniques and recommended strategies for stress management, including deep breathing practices, mindfulness, meditation, and tips for stopping negative thinking. Used on their own or as an add-on to therapy, apps like the ones listed below provide a no-appointment-necessary option for helping you manage your stress on the go.
Happify.com
Available in free and paid versions
Headspace
Free 10-day trial
Mood Gym
Free
SuperBetter
Free
Woebot
Free
Some common effects of stress on the body include:
- Headaches
- Rapid heart rate
- High blood pressure
- Shortness of breath
- Anxiety
- Irritability
- Depression
- Feelings overwhelmed or panicked
- Dizziness
- Sweating
- Panic attack
- Stomach & digestive issues
- Constipation
- Insomnia
Lesser-known symptoms include:
- Fatigue
- Difficulty concentrating
- Hives
- Chronic pain
- Hair loss
- Eczema or rosacea
- Missed periods
- Loss of sex drive
- Weight gain
- Frequent colds & infections
- Muscle spasms & pain
- Memory issues
- Increased or decreased appetite
- Desire to isolate
Recognizing stress begins with becoming more aware, or mindful, of your thoughts, emotions, and physical sensations. With this understanding, you can respond to stress more calmly and effectively, as opposed to reacting impulsively.
Not surprisingly, becoming more mindful takes a bit of work and practice. The good news is it doesn’t require any special skills or equipment. You can hone your skills while engaging in everyday activities. But it is important to make time for it every day and to remain focused on what you’re experiencing (i.e. put your phone on silent and out of reach).
Here are some effective strategies to help you cultivate mindfulness:
1. Focus on One Thing at a Time
Mono-tasking: Avoid multitasking, as it can lead to a scattered mind. Focus fully on one task at a time to improve efficiency and reduce stress.
2. Slow Down and Appreciate the Moment
Notice Sensations: Take your time during daily activities like walking or eating. Notice the sensations, environment, and subtleties of each experience.
3. Mindful Eating
Savor Each Bite: Before eating, appreciate the food's appearance, smell, and texture. Eat slowly, focusing on the taste of each bite.
4. Take Mindful Breaks
Pause Throughout the Day: Set aside brief moments to close your eyes, breathe deeply, and notice how you feel. This can help reset your focus and reduce stress.
5. Practice Meditation
Start Small: Begin with short meditation sessions, even just a few minutes a day, and gradually increase the duration.
Use Guided Apps: Apps like Headspace can provide structured meditation sessions to help you get started.
6. Notice the Everyday
Be Aware of Your Surroundings: Pay attention to your thoughts, feelings, body sensations, and the world around you. Regularly notice the small things in life.
7. Set Intentions and Reminders
Write It Down: Set a mindfulness intention and write it down. Place reminders in visible spots to help you stay mindful throughout the day.
8. Spend Time in Nature
Connect with Nature: Take walks in parks or by the beach. Being outdoors can help keep you present and enhance your well-being.
9. Practice Gratitude
Keep a Journal: Reflect on things you are grateful for each day. This can help cultivate a positive mindset and increase mindfulness.
Over time, mindfulness can help you pay attention to your thoughts, feelings, and bodily sensations as they arise, without judgment or reactivity. This, in turn, allows you to recognize when you're becoming stressed, identify what’s triggering it, and choose a deliberate and thoughtful response, as opposed to exploding with reactivity. Preventing your body from issuing a high-alert response prevents physical and mental responses to stress, improving your overall health and well-being.
While some people turn to alcohol or marijuana to relieve stress, they both carry potential long-term health risks and may even increase symptoms of stress and anxiety.
Kim Fodor, MD, is a primary care physician at Southwestern Vermont Medical Center’s Internal Medicine Department.