Lifestyle
Stress Management
Last updated Sat May 30 2026 00:00:00 GMT+0000 (Coordinated Universal Time)· 1 min read
Why chronic stress matters
Acute stress is adaptive. Chronic stress is corrosive. Sustained elevation of cortisol, catecholamines, and inflammatory markers contributes to:
- Cardiovascular events (independent of traditional risk factors).
- Type-2 diabetes.
- Visceral adiposity.
- Depression and anxiety.
- Cognitive decline.
- Immune dysregulation.
Effect sizes (e.g. INTERHEART work-stress data) are comparable to moderate hypertension or diabetes for cardiovascular risk.
What helps
High-evidence
- Aerobic exercise — reduces sympathetic tone, improves HRV.
- Cognitive behavioural therapy — restructures stress responses, evidence base extends to physical outcomes.
- Sleep adequacy — foundational.
- Social support — buffers stress-disease pathway.
- Meditation / MBSR.
- Breathwork — slow nasal breathing engages parasympathetic.
Moderate evidence
- Time outdoors / nature exposure.
- Heat and cold exposure (hormetic, acute stress to inoculate).
- Music, creative practice.
- Pets.
Less evidence
- Most "adaptogenic" supplements (ashwagandha has some support; most others weak).
What harms
- Chronic financial / job stress — structural, not just psychological.
- Discrimination experience — consistent epidemiological signal.
- Caregiver burden.
- Sleep deprivation (compounds with stress).
- Alcohol as coping mechanism.