Updated on May 22, 2024.
Daily stresses like lots of text messages can be part of life. Did you know your reaction to them can make a difference to your health?
Emotions like anger, fear, or feeling nervous after stress may up inflammation in your body. Inflammation is how your body heals from harms like infections. But when it stays high over time, it can lead to health problems. These include problems with the heart, lungs, brain, and some types of cancer.
Scientists at Pennsylvania State University studied 872 people and how they react to small stresses. They looked at how these reactions affect inflammation, too. They found people who didn’t stay calm or positive after stress had more inflammation. Inflammation depended more on emotions. It depended less on how often stresses occurred.
The study was one of the first to link reactions to daily stress and inflammation.
How to have a healthy response to stress
Go easy on yourself about your response to stress. “It’s impossible to expect that you’ll remain positive no matter what happens during the day,” says mental health expert Alice Domar, PhD. There are things you can do to have a healthier stress response. Try these tips from Domar:
Think about how you feel each morning
Before you start the day, stop and ask yourself, ‘How am I doing right now?’
Some things you can do to help start your day with a positive outlook:
- Exercise or do some stretches.
- Meditate. Try to sit quietly for about 10 minutes and clear your mind.
- Reading something that interests you.
Take care of yourself
“We tend to have a delayed gratification,” says Domar. “We’ll tell ourselves, if I get through the day, I’ll have a glass of wine or chocolate. But that sets up an expectation that the day will be bad.” Nurture yourself throughout the day.
“I like reading email jokes that people send,” says Domar. “But I don’t let myself read one until, say, I’ve finished an hour’s worth of work.”
Try not to think the worst
You will have good days and bad days. Try not to think the worst when things do not go as well as you want. For example, you may have a fight with a family member or friend. But this does not mean that this person hates you or you will never get along again. You may make a mistake. But this does not mean that you never do anything correctly.
Learn from your mistakes. “You need to be realistic about what happens,” says Domar.
Find what makes you happy
Find what helps you feel less stressed and more okay. Is it exercise? Is it dancing? Listening to music? Having a laugh? Do what helps you feel good and healthy.
Don’t stress over what you can’t change
“Try to control the things you can control and let go of the things you can’t,” Domar says. It may sound easier said than done. But it’s worth the effort for your health and wellness.
