Stress Is on the Rise. How Can You Manage It?

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October 29, 2024

Life can feel stressful, especially in 2024.

Between work, parenting, caregiving, and finances—not to mention global conflict, a divisive presidential race and climate-related disasters—it's no wonder it feels like your stress level is climbing.

"People are feeling over-the-top with stress and anxiety," says Jean M. Copeland, RDN, LD, our registered dietitian and nutritionist at Dartmouth Hitchcock Medical Center's Heart and Vascular Center.

In a 2023 survey by the American Psychological Association, 24% of adults rated their average stress between 8 and 10 on a scale of 1 (least) to 10 (most). That's up from 19% in 2019.

In August, the U.S. Surgeon General issued an advisory to prioritize and support parents who are increasingly under stress.

With stress on the rise, it's taking a toll on our bodies and minds. What can you do to manage it?

How your body reacts to stress

"Stress can activate your body's fight or flight mode," says Robert E. Brady, PhD, our director of the Anxiety Disorders Service at Dartmouth Hitchcock Medical Center (DHMC).

Your nervous system gets activated, and your body releases hormones like cortisol and adrenaline, preparing your body to deal with a potential threat.

Your muscles feel tense, you can't sleep, or you lose your appetite.

"That's our nervous system trying to tell us, 'I don't feel right,'" says Jenna M. Austin, LICSW, our mental health therapist at Dartmouth Health's Mount Ascutney Hospital and Health Center.

Cortisol is a primary stress hormone that controls your mood, motivation, and fear.

It also regulates blood pressure, controls the sleep/wake cycle, keeps inflammation down, and manages how the body uses carbohydrates, fats, and proteins.

But too much cortisol from constant stress causes inflammation in the body, potentially causing back pain, headaches, memory problems, depression, and heart disease.

"You'll feel pain in your body from inflammation," Copeland says. "It's almost like a deep and pulsing pain."

Meanwhile, adrenaline causes your heart to race and your palms to sweat. Ongoing stress and excessive adrenaline can cause high blood pressure and anxiety.

What's the difference between stress and anxiety?

"There are lots of stressors in life. People experience stress, and that's normal," Brady says.

Stress is tension under pressure from things like studying for an important test or preparing for an interview. When that pressure ends, the stress typically goes away.

Anxiety is an emotional response to a perceived threat in the future. Maybe you're worried about getting fired from your job, failing an upcoming test, or losing a loved one.

"It's normal and not harmful," Brady says. "But when anxiety starts getting in the way of your other activities and everyday life, then it's a problem."

What foods and eating habits can help?

"Food can't be dosed like medicine when you're stressed. Instead, eating nutrient-dense foods regularly is the best way to manage your body through stress.
Jean M. Copeland, RDN, LD

Studies show that people experience less anxiety—or are more resilient to stress—when their diets routinely contain:

Fruits and vegetables, which have a range of phytochemicals that reduce inflammation. Look for rainbow-colored plants, like strawberries, orange bell peppers, yellow squash, cabbage, blueberries and eggplant
Omega-3 fatty acids from fatty fish, seeds, and nuts to help reduce inflammation
Eating a regular breakfast to synchronize your body's circadian rhythm to prevent constipation
Zinc, magnesium, and selenium found in seafood, seeds and nuts offer immune and antioxidant protection
Probiotics in fermented foods like yogurt, fresh kimchi, kefir and sauerkraut will keep your gut healthy and reduce inflammation

3 ways to find calmness

Stay in the moment
Rather than scrolling your phone or worrying about the future, staying present—by focusing on the here and now—can lower stress and anxiety and keep you grounded.

Copeland, who works remotely in Florida, says she coped with stress during hurricanes Helene and Milton by staying present.

Being in the moment helped alleviate her stress as the storms unfolded and the power went out.

"It helped me be intentional and focus on things like, 'What am I going to make for lunch? I need to find a grill, charcoal and lighter fluid,'" she says. "Being very present in a time of significant stress is calming."
Remember to breathe
Sleep or rest can be challenging when you're stressed. If you aren't sleeping well, make time during the day to sit quietly, close your eyes and focus on your breathing.

Nancy B. Pellegrini, a chaplain at DHMC and Dartmouth Health's Alice Peck Day Memorial Hospital, who offers spiritual support, recommends breathing and meditation to relax your body.

Breathing can help channel your thoughts so your mind isn't swirling with anxious thoughts.

"I suggest people say 'When I breathe in, I breathe in peace, when I breathe out, I breathe out love,'" Pellegrini says, adding that counting from one to four can also help you feel calmer.
Put down your phone
Experts also suggest limiting social media.

Brady likens social media to going to the grocery store and running down the aisle with your arm out to sweep everything into your cart.

"You might get what you wanted, but it's probably mostly stuff you didn't want," he says.

During the pandemic, people regularly asked Brady how to manage their stress and anxiety.

"I said not to check the news every five minutes," he says. "We need to be more tolerant about not knowing everything happening at this instant. Because knowing everything going on isn't going to help you. It's just going to feed the beast."

Want a break from your stress? Make time for things you enjoy

Doing things you love, like walking outdoors, yoga, or knitting, can help you feel better when you're stressed. It can take you out of that anxious loop of rumination and worry.

For Pellegrini, singing is her go-to.

"Singing is when I'm not worrying about the past and the future," she says. "When I'm singing, I'm focused, and most of all, I'm experiencing joy."

In times of stress, even small moments of joy and peacefulness can go a long way.