In small amounts, stress can be a good thing. Stress evolved to help boost memory and motivate us to act in dangerous situations. While stress is normal and is an inevitable response, too much stress can have negative impacts on our health.

1. Stress contributes to heart disease

How? Stress increases blood pressure and cholesterol levels. Some people manage stress by smoking, which damages artery walls and further increases blood pressure. Stress can also encourage physical inactivity, which is a risk factor for developing heart disease.

2. Stress can cause weight gain

Stress causes the body to release chemicals called stress hormones, adrenaline and cortisol, which make individuals feel alert and ready to take action. In the short term, adrenaline decreases hunger. But once the adrenaline wears off, cortisol signals the body to eat. Chronic stress can cause overeating and weight gain.

3. Stress affects immune function

Have you ever gotten a cold when you were stressed? Perhaps it happened after finals week in college or after a tight work deadline? Chronic stress can weaken the immune system, making you more susceptible to germs.

4. Stress can affect sleep

Stress can interrupt quality and duration of sleep. When you’re stressed, your body is still in “fight-or-flight” mode and ready for action, which hinders your brain’s ability to relax and get restful sleep.

So what can you do? In stressful times…

•  Get plenty of sleep - Establish a normal bedtime, turn off and put away all electronics at least 30 minutes before going to bed, and keep your room dark and cool. Try to get at least 7 hours of sleep.
•  Eat a healthy diet - Eat plenty of fruits, vegetables, lean proteins, and whole grains.
•  Exercise regularly - Get at least 150 minutes of physical activity per week.
•  Practice mindful/meditative techniques - Start practicing breathing and mindful exercises at least three times per week.