April is Stress Awareness Month, a perfect time to recognize how stress impacts our health and explore ways to manage it effectively. Stress is a natural response to life’s challenges, but when it becomes chronic, it can contribute to serious health issues such as high blood pressure, heart disease, anxiety, and depression. Fortunately, small lifestyle adjustments can help keep stress in check and promote overall well-being.
Understanding Stress & Its Effects
Stress triggers the body’s “fight or flight” response, releasing hormones like cortisol and adrenaline. While this reaction is beneficial in short bursts, prolonged stress can weaken the immune system, disrupt sleep, and negatively affect mental health.
“Stress management isn’t just about feeling better in the moment—it plays a vital role in maintaining long-term health,” says Dr.
Audra Poterucha, DO, Story Medical Clinic—Nevada. “By incorporating simple, effective strategies, you can reduce the negative effects of stress and improve your overall quality of life.”
Mindfulness & Relaxation Techniques
Practicing mindfulness is one of the most effective ways to manage stress. Techniques such as deep breathing, meditation, and guided imagery help calm the mind and reduce tension. Dr. Poterucha recommends starting small: “Even five minutes of deep breathing or meditation each day can have a profound impact on stress levels and overall mental clarity.”
Stay Active & Move More
Regular exercise is another powerful stress reliever. Physical activity releases endorphins—your body's natural mood boosters—and helps reduce stress hormone levels. Whether it’s walking, yoga, or strength training, moving your body can provide both immediate and long-term stress relief.
The Role of Sleep in Stress Management
Lack of sleep and stress often go hand in hand. Poor sleep can increase stress hormones, making it harder to handle daily challenges. Aim for 7-9 hours of quality sleep each night by maintaining a consistent bedtime routine, reducing screen time before bed, and creating a relaxing sleep environment.
Healthy Nutrition for a Balanced Mind & Body
A well-balanced diet plays a crucial role in stress management. Eating whole foods rich in vitamins and minerals—such as leafy greens, nuts, and lean proteins—helps stabilize mood and energy levels. Avoiding excessive caffeine, sugar, and processed foods can also help prevent stress-induced energy crashes.
Building a Strong Support System
Social connections are essential for stress reduction. Spending time with family, friends, or support groups provides emotional comfort and helps put stressful situations into perspective.
“Don’t hesitate to reach out for support,” says Dr. Poterucha. “Talking to someone you trust—whether it’s a friend, a family member, or a healthcare provider—can make all the difference.”
Take Control of Your Stress
Managing stress is an ongoing process, but small, consistent changes can lead to a calmer, healthier life. If stress is taking a toll on your well-being, Story Medical Clinic is here to help. Schedule an appointment with one of our providers to discuss stress management techniques and create a plan that works for you. Schedule an appointment at (515) 382-5413 in Nevada or (515) 387-8815 in Maxwell