November 2025
Karen Ensle EdD, RDN, FAND, CFCS
Family and Community Health Sciences Educator
Rutgers Cooperative Extension of Union County
Everyone experiences stress, which is your body's physical and emotional response to new or challenging situations. This can occur when facing problems related to work, school, health, and relationships. Feeling stress can be a normal coping response and help us to solve problems. However, when the stress is long term, known as chronic stress, it can lead to health problems and cause feelings of fear, anger, sadness, worry or frustration. One may see in themselves or others changes in appetite, energy, and interests while having trouble concentrating and making decisions. Other issues such as problems sleeping or physical reactions, such as headaches, body pains, stomach problems, or skin rashes may occur. Usually with chronic stress there are health problems and mental health conditions that worsen over time.
Learning to cope in a healthy way can help reduce stress. Taking small steps in your daily life to manage stress can have a big impact. Everyone manages stress differently. You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.
Take care of your mind. Make sure you take breaks from news and social media. It is good to be informed, but constant information about negative events can be upsetting. Take time to unwind. Try using deep breaths, stretch, or meditate.
Keep a journal and spend time outdoors either being active or relaxing and try walking, listening to music, reading or other activities you enjoy.
Try practicing gratitude daily. Remind yourself of specific things you are grateful for and write them down. Make sure you talk to others you trust about your concerns and how you are feeling. Make sure you also connect with your community-based or faith-based organizations.
Gratitude works and it may be the best kept secret to help reduce stress and feel better. Practicing gratitude every day can improve your physical and emotional well-being.
Take care of your body by making sure you get enough sleep. Go to bed and wake up at the same time each day to help your body follow a schedule and remember, adults need 7 or more hours per night.
Move more. Staying physically fit can improve your emotional well-being. As every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. Break it into smaller amounts of time such as 20 to 30 minutes a day.
Eat healthy. Consume vegetables, fruit, lean protein, whole grains, and low-fat or non-fat dairy. Limit foods with unhealthy fats, salt, and added sugars.
Limit alcohol intake. Choose not to drink, or drink in moderation. Moderation means: two drinks or less a day for men, one drink or less for women.
Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don't take someone else's prescription.
Avoid smoking, vaping, and the use of other tobacco products. People are able to quit smoking for good. If you are a smoker, quit as soon as possible.
Take small steps and make sure to continue with regular health appointments, tests, screenings, and vaccinations.