A completely stress-free life is unrealistic; as long as we’re alive, we’ll experience stress. The good news is that some stress can be helpful, while too much can harm us. We can also manage unhealthy stress to reduce its negative effects on our health. For example, exercise can create “good” stress—when done safely, it strengthens both physical and mental well-being. Taking on new challenges that push us to think differently can support brain health and may lower the risk of cognitive decline, including some forms of dementia. And working through stressful seasons can build resilience for future setbacks. According to the American Psychological Association, chronic stress can lead to high blood pressure, weakened immune system, digestive issues, and cognitive decline not to mention increasing levels of anxiety and depression. So, what about unhealthy stress—how can we manage it?
Let’s start with one of the biggest sources of stress: worrying about things we can’t change. It can take a real toll on our health. Lately I’ve been driving a lot—mostly to Northwest Arkansas for my grandchildren’s activities (sports, birthdays, band concerts). I now understand road rage: drivers going too fast or too slow, not moving over, slowing down when I am unable to pass, speeding up when I can pass, bumper-to-bumper traffic, tailgating, and angry gestures. More than once my blood pressure rose, I muttered a few not-so-nice words, and I had to resist responding in kind. I was getting worked up over something I couldn’t control: how other people drive.
The list goes on: we’re in a drought, farmers are struggling, and my vegetable garden is dry—but I can’t control the weather. Mary didn’t invite me to a dinner party. My son hasn’t called in two weeks. I can’t control other people’s choices. The Razorbacks lost, gas prices are sky-high, and AI seems to be taking over the world—none of that is in my hands. So why spend energy worrying about what we can’t change? Worry won’t fix it, but letting go of what’s outside our control can greatly reduce stress.
Another way to cope with what we can’t change is to remember that nothing is permanent. Everything changes. A bad day will pass. A difficult situation will shift. Even when life is going well, that season will change too.
“Put your thinking cap on” is a phrase I heard often as a boy. When we’re stressed, we often forget to do that. Research helps explain why: the amygdala—often called the “old” or “reptilian” brain—focuses on survival and can trigger a fight, flight, or freeze response when it senses danger. The prefrontal cortex, which supports critical thinking, can be temporarily overridden. When that happens, we react automatically instead of thinking things through. When we feel stressed it is important to put our thinking hats on and when we do often we will discover that things are not quite as bleak as they appear to be.
Managing stress can lead to a longer and healthier life. Let go of things you cannot change and put on your thinking hat when you start to feel overwhelmed by stress. Hope to see you soon on your Journey to Wellness.
