Heather Young

Stress is a natural part of life, but when it becomes chronic, it can take a serious toll on mental health. While short-term stress can help us stay alert and motivated, prolonged stress can lead to anxiety, depression and even burnout. April is Stress Awareness Month, a great time to recognize how stress affects overall well-being and what you can do to manage it.

How Chronic Stress Affects Mental Health

When stress becomes a daily occurrence, it impacts more than just mood — it can affect the brain and body in ways we don’t always recognize. One of the most common effects is heightened anxiety and irritability. The body’s prolonged “fight or flight” response makes even small stressors feel overwhelming, causing people to react more strongly than usual. Over time, this can lead to emotional exhaustion.

Chronic stress also disrupts sleep. Many people find themselves lying awake at night with racing thoughts, unable to relax. Elevated stress hormones, such as cortisol, interfere with the body’s ability to wind down, leading to restless nights and daytime fatigue. Additionally, stress can contribute to depression by depleting the brain’s natural supply of feel-good chemicals, making it harder to feel motivated or engaged in daily life.

Another often-overlooked consequence is the impact on memory and concentration. High stress levels can interfere with focus, making it difficult to complete tasks or remember important details. This mental fog can make everyday responsibilities feel overwhelming, further increasing stress and frustration.

Signs That Stress May

Be Impacting You

Stress affects everyone differently, but there are common warning signs that it may be taking a toll on mental health. Feeling constantly overwhelmed or irritable, struggling to sleep or experiencing sudden changes in appetite (eating too much or too little) are all potential indicators. Some people find themselves relying more on caffeine, alcohol or other substances to cope. Others may have difficulty focusing, feeling mentally drained even when tasks aren’t particularly demanding.

If these symptoms persist, it may be time to evaluate stress levels and take proactive steps to regain balance.

Ways to Manage

and Reduce Stress

Managing stress starts with recognizing its impact and making intentional changes. Here are some simple but effective ways to regain balance:

— Practice mindfulness: Techniques like meditation, deep breathing or yoga can help regulate stress responses.

— Move your body: Regular exercise, even a short daily walk, can improve mood and reduce stress hormones.

— Talk it out: Seeking support from friends, family or a mental health professional can provide relief and perspective.

— Prioritize rest: Maintaining a consistent sleep schedule helps the brain recover from daily stressors.

— Set boundaries: Saying “no” to excessive demands and taking breaks can help prevent burnout.

When to Seek

Professional Help

If stress starts to feel unmanageable, affects daily life or leads to persistent anxiety or depression, seeking professional support is a smart step. A mental health professional can provide coping strategies tailored to individual needs, offering guidance on how to navigate stress in a healthier way.

While stress is a normal part of life, it doesn’t have to take over. By making intentional changes — prioritizing rest, setting boundaries and practicing self-care — it’s possible to regain balance and improve overall well-being.

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Heather Young, CRNP, is with UPMC Behavioral Health and sees patients at 1100 Grampian Blvd., Williamsport, Pa. To make an appointment with Heather, call 570-320-7525. To learn more about UPMC Behavioral Health services in North Central Pa., go to UPMC.com/BehavioralHealthNCPA.