How to Deal With Stress—Without Hitting a Wall (or a Bar)

All of that is just how stress can impact your mental health. Loads of scientific research shows that prolonged, chronic stress is horrible for physical health too. Sorry to be dramatic and all, but stress can kill you. “[Prolonged stress can] contribute to physical issues like heart problems, weight gain, or sleep disorders like insomnia,” Fierheller says.

Okay, you’ve gotten your wakeup call. Now the big question: What’s the best way to deal with stress?

How To Prep In Advance for Stressful Times

Offense really can be your best defense when it comes to dealing with stress. Psychotherapist Chase Cassine, LCSW, says one of the best ways to preventatively manage stress is by getting good consistent sleep. Not getting enough sleep causes the body to produce more cortisol. Of course, feeling stressed can make it hard to sleep, which is where the tips in the next section come into play.

Cassine says that eating a balanced diet also makes dealing with anxiety-inducing events easier to manage when they happen. This is because filling up primarily on ultra-processed foods can cause inflammation, which can contribute to feeling anxious because of the impact on neurotransmitters in the brain (primarily decreasing serotonin and increasing cortisol).

Maintaining a strong support system is also key for being prepared for trying times, Cassine says. Keep those guys’ nights on the books, don’t ignore your friends when they text you, and maybe even consider joining that group you heard about. “Reach out to friends to connect with them in real life and cultivate those interpersonal connections,” Cassine says.

Thewes says that it’s important that you’re regularly doing at least something every day that brings you joy. This isn’t just fluffy advice; he says it helps build resilience. Whatever your happy place is—a long run, reading aloud to your kid, making dinner with your partner, rewatching Mad Men—find time to do it.

What To Do When Stress Is Getting the Best of You

Having habits in place that make dealing with anxiety-inducing circumstances easier is helpful, but you still need a game plan for when you’re feeling overwhelmed or on edge. First, it can be helpful to take a breath—or a few, actually.