By Madison Avenue TMS & Psychiatry - April 25, 2025

The price of eggs. Rent coming due. The long hours and pressures to perform at work. Student loan debt. Your 401(k). Being stuck in traffic.

Modern living presents us with a seemingly endless supply of stress-inducing occurrences, obligations and geopolitical news. These physical or psychological stimuli are called stressors when they disrupt homeostasis, or the ability of people to self-regulate and maintain biological equilibrium, and they can have significant implications for mental health.

Physical, Physiological and Psychological Stress

Stress is a fact of life, going back to the “fight or flight” impulse when humans hunted for food but were occasionally themselves prey. As such, stress can sometimes be a helpful motivator to perform, such as studying for a big exam or preparing for an important presentation to coworkers.

But not all stress is so benign. Broadly speaking, there are two main types of stress:

• Acute stress is the short-term reaction to immediate stressors, such as an argument with a family member, being on a deadline at work or experiencing a natural disaster. They often trigger a fight-or-flight response in the form of increased heart rate, the release of adrenaline or cortisol, anxiety, or difficulty concentrating or sleeping. These symptoms typically last just a few hours to a few days.
• Chronic stress, by contrast, is defined as feeling pressured or overwhelmed for weeks or months at a time and is much more detrimental to your physical and mental health. Triggers can include financial difficulties, job dissatisfaction, marital problems, health issues or any number of other causes. Over time, chronic stress can lead to physiological and psychological damage, including cardiovascular disease, anxiety, and depression.

Along with repeated episodes of acute stress, chronic stress can wear a person down psychologically. They have trouble disconnecting from work emails after hours. They may skip meals or appointments due to time pressure. Money worries are constant, yet they may avoid paying bills altogether, feeling paralyzed by economic uncertainty.

Over time, this kind of stress can damage people’s bodies and brains. Symptoms of chronic stress include: 

• Aches and pains
• Change in appetite or weight gain
• Sleeplessness or chronic fatigue
• Low energy
• Inability to focus
• Increased use of drugs or alcohol
• Emotional withdrawal
• Anxiety and panic disorders
• Depression

The longer the stress lasts untreated, the worse the symptoms become. That makes it imperative to find ways to manage stress.

Tips For Managing Stress

Fortunately, there are plenty of things you can do on your own to alleviate the negative effects of stress:

Practice Mindfulness. It’s important to find ways to stop thinking about the future all the time and be in the moment. Doing so can be as simple as going outside for a walk or taking a few moments to focus on deep breathing. Meditation is another great way to create micro-moments of calm in chaotic environments or during busy days (even at work). 

Establish Limits, especially with work. Make a list of all the tasks and responsibilities that are stressing you out, identify the ones that must be completed, and leave the rest aside for now, letting people know you can’t complete the obligations at the moment. Talk to your supervisor or ally at work about how to prioritize tasks or get help if you’re overwhelmed. And most importantly, stop accepting new responsibilities for the time being.

Make One Healthy Commitment. It could be as simple as cutting back on your booze or caffeine consumption, eating healthier, or committing yourself to start running or lifting weights. Exercise has been shown to release endorphins, which make you feel good, and decrease stress. And both caffeine and alcohol can worsen stress. 

Focus on Sleep. Many people who experience chronic stress have trouble sleeping. Experts recommend getting 7-8 hours of sleep per night and going to bed around the same time every day. You should avoid staring at your phone or computer for at least an hour before hitting the sack in favor of a more relaxing activity, such as reading or taking a calming bath.

Take Control of Your Finances. Take inventory of your personal finances, so you know what you take in in income, what you pay out in monthly expenses, how much you owe in debt, and where you can cut back to free up cash flow. Experts also recommend automating your money management by signing up for autopay for bills, so you don’t have to remember to pay everything manually, and finding apps or software to track your spending and identify ways to cut back.

For more ideas, check out our recent blog post highlighting accessible mental health resources for New Yorkers.

Seek Help

Perhaps most importantly, reach out for help from friends or family, or professional peers whom you trust, and let them know you’re having a hard time. Everyone experiences stress to some degree, and your friends or family may be able to share some tips they used to manage their struggles, or they may just offer a sympathetic ear and some encouragement. Either way, it’s always helpful to know you’re not alone and help is available.

Madison Avenue TMS & Psychiatry is also a good option to help you gain control over your stress and mental health. Our empathetic and compassionate team is available to help you. Contact us for an appointment on our website or by calling us at (212) 731-2033.

Madison Avenue TMS & Psychiatry