Stress is a normal part of life. It’s something that arises when your body responds physically and emotionally to changes and challenges. Stress keeps you alert so that you can respond the way you need to, when you need to. It can actually be a good thing.

Of course, there is such a thing as too much stress, which can lead to health-related consequences. Short term, that may mean a person has trouble sleeping, or they get a stress headache or experience muscle tension. They may also experience mental health symptoms, such as anxiety, depression or panic attacks.

When a person feels stressed for an extended period of time, it can lead to lasting health problems, according to the Office of Disease Prevention and Health Promotion, such as heart disease, obesity, high blood pressure and depression. That’s why it’s important to develop healthy habits to prevent or manage long-term stress.

Here are some great ways to get started.

1. Laugh. A good guffaw has a way of making you feel better. According to the Mayo Clinic, a belly laugh is good for you mentally and even physically, because it relieves tension, lessens your stress response and helps you bring in more oxygen, which is good for your organs. Laughter may even help your immune system longer term. So watch a comedy, read some jokes or meet up with your funniest friends. It’s good for your health.

2. Phone a friend. When you’re stressed, it’s tempting to isolate yourself. But the tricky thing about stress is it can feel worse in seclusion. One great way to distract yourself is to reach out to friends and family. Find out what they’re up to and catch up on the latest happenings. The mental break may help put your stress and stressors and context, and help you to feel lighter.

3. Take care of your health. When you stay on top of regular healthcare appointments, and keep up with preventive healthcare, such as vaccines and screenings, you’re making choices that can protect your health and ease worries about possible future concerns.

4. Limit your consumption of alcohol. A couple of cocktails may seem to take the edge off, but in actuality, alcohol can contribute to mental health problems in some people. Drinking can also lessen your inhibitions, leading you to make risky decisions that you otherwise wouldn’t. The Dietary Guidelines for Americans state that adults should drink in moderation, which means two or fewer drinks for men a day and one or fewer for women.  

5. Allow yourself to say no. You can’t do all things and be all things to all people. If you’re feeling overwhelmed with duties and obligations, remember that it is absolutely okay to say “no,” or “not now.” Prioritize your mental and physical health, and do what you need to do.

6. Filter out the noise. Today’s 24/7 pace can be overwhelming, and not helpful on the stress front. If you think it will help, try taking a break from things like social media, the news or other distractions that aren’t helping your vibe.

7. Take some deep breaths. When you inhale a big breath of air, that air works wonders as it travels to your abdomen: it can help slow down your heartbeat and stabilize your blood pressure, according to Harvard Medical School. By concentrating on your breath, you’re also not actively thinking about what’s stressing you and that can have a calming effect. Practice deep breathing throughout the day, and try some of these exercises that Harvard shares.

8. Shift your focus. Distract yourself from what’s causing you stress by choosing an activity that makes you feel good. Maybe that’s running, yoga, biking or playing a sport. Or it could be gardening, cleaning the house or walking the dog. Throw yourself into it and enjoy how good it feels to be active.

9. Write down what you’re grateful for. Thinking about the good things in your life has a way of putting the stressful ones in perspective. Try making a routine out of writing down three things that bring you joy. In time, you may find that your mind naturally counts its blessings because it’s become a habit.

10. Get outside. The simple act of being out in nature can relieve stress and anxiety, according to the American Heart Association. Get out there and go for a walk or bike ride, or just sit on a bench and listen to the birds. You may find instant stress relief in the new surroundings.

11. Prep healthy meals and snacks. When you’re stressed, it can be tempting to turn to junk food for a little instant gratification. But the foods that will benefit your body and mind most are things like fruits, vegetables, whole grains and lean proteins. Do yourself a favor and stock your house with healthy food you like. Make it easy to grab something on the go, such as sliced cucumbers and peppers, baby carrots, apples, bananas, nuts, trail mix, string cheese and other low-maintenance snacks. Try and set aside a couple of hours for meal prep for the week, too. Make a big batch of soup, or a couple pounds of chicken or beans that you can use in rice bowls, salads, tacos or other household favorites.

12. Put some music on. Listening to music can help alleviate stress, and it can also just make you feel better. Crank some tunes you love, and see how quickly the music works its magic.  

13. Get enough zzzzz. Stress and sleeplessness go hand-in-hand. It can be a vicious cycle, in which your stress keeps you from sleeping well and your exhaustion contributes to your stress. If you’re struggling to sleep, check out our article on tips for better sleep—and why it matters.  

14. Be kind to yourself. When you’re struggling with stress, you need a boost. Focus on positive self-talk and avoiding being unkind to yourself. Acknowledge that what you’re doing is hard, and you’re doing the best you can.

15. Ask for help. Do you need a shoulder to cry on? Someone to vent to? Assistance with caregiving duties? Help with work? Could a mental health practitioner be of assistance? Consider your challenges and your resources, and take action. Generally, friends and family are eager to help when a loved one is struggling, they just don’t always know where to start. When you ask for help, it gives them an invitation.  

Stress is something we all feel at one time or another. And while a little stress is normal, prolonged stress is something to work hard to avoid. By forming healthy habits now that help you manage your stress, you’ll be better prepared when the next wave hits.

This information is provided for general informational purposes. Information contained in this communication is not intended to replace professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider regarding your healthcare needs.