April’s Stress Awareness Month is focusing attention on how everyday pressures—from work demands to financial concerns and constant information overload—can build into chronic stress that affects both body and mind.
Health experts say stress is a normal part of life, but problems arise when it becomes persistent and begins to impact overall health.
Dr. Nicholas Batson of Crystal Run Healthcare said everyday stress, such as a minor setback or a busy day, is different from long-term stress that builds over weeks or months.
Chronic stress, he said, can increase risks for high blood pressure, heart disease and other serious conditions.
“You have increase in heart disease… increase in blood pressure,” Batson said, noting that some effects may develop quietly over time.
He described everyday stress as temporary and manageable, while chronic stress can feel amplified and ongoing, affecting both thought patterns and physical well-being.
Batson also emphasized that not all stress is harmful. Some stress can be motivating and help build resilience, much like exercising a muscle. But without coping strategies, stress can exceed an individual’s ability to manage it.
Mental warning signs of harmful stress can include rumination, or repetitive negative thinking, difficulty concentrating, and feeling mentally “stuck” or overwhelmed. Batson said people may also experience a general sense of being “off.”
Physical symptoms can include tension headaches, muscle tightness, palpitations and stomach issues, which he said often appear before people fully recognize mental strain.
One common cognitive pattern during high stress is catastrophizing—when a small problem feels much larger than it is.
Batson said managing stress often comes down to consistent habits. He emphasized sleep hygiene as a key factor, recommending 6½ to 8½ hours of sleep and limiting phone use and stressful media before bed.
Exercise is also important, with at least 60 minutes of cardiovascular activity per week recommended. That can include walking at a pace that raises the heart rate without leaving someone completely out of breath.
Caffeine intake can also play a role. Batson noted that around 225 milligrams of caffeine—roughly two cups of coffee depending on strength—can begin to increase anxiety and stress symptoms in some people.
Simple grounding techniques can also help in the moment. These include focusing on sensory details such as temperature, sound or physical sensations to bring attention back to the present. He also recommended brief daily meditation, even as little as two minutes.
“These are things that we don’t think about,” Batson said of grounding exercises that engage the senses.
He compared stress-management practice to “fire drills,” noting that techniques are most effective when practiced during calm periods so they can be used more easily under pressure.
Social support is another important coping tool. Batson encouraged people to talk with trusted friends, family members or healthcare providers when stress begins to feel unmanageable.
“Everybody is stressed, but you don’t have to be stressed all the time,” he said.
He added that outside perspectives can help people reframe problems that feel overwhelming and identify solutions they may not see on their own.
Batson said a general guideline for seeking help is when stress consistently interferes with daily life—such as sleep, appetite, mood or overall functioning—or when someone feels persistently overwhelmed.
Stress can also vary across life stages, he noted, with younger people facing school and social media pressures, older adults facing physical limitations, and middle generations often balancing caregiving responsibilities for both children and aging parents.
Despite those differences, Batson said stress is manageable with the right tools.
“We all deal with stress,” he said. “We have to have a little bit of stress. It’s the chronic stress that we need to take care of.”
(AP Illustration / Peter Hamlin)