Stress: It’s Influence on Mental Health and How to Manage It

What are some signs that stress levels may be high?

Stress and cortisol are not bad by themselves. They are needed to help our energy levels, focus, and motivation along with things like our metabolism and immune system. The challenge many people face is that they are too stressed and don’t have easy ways to fix it. When stress levels are too high for a prolonged period, we see significant dips in every area listed above. High stress also increases the risk of developing lots of different mental health concerns. Some of these include anxiety disorders, depression, cognitive challenges (sometimes mistaken for ADHD), and insomnia.

Some Signs to Notice and then Discuss with a Medical Professional and/or a Mental Health Professional

• Muscle tension

  • Pay particular attention to areas that you tend to hold stress. For many, that happens in their upper shoulder muscles

• Difficulty focusing and more frequently zoning out

• Irritability - especially in circumstances that would not have normally caused notable frustration

• Feeling more pulled towards drugs and alcohol

• Poor sleep

  • Waking up around 3am regularly can be a red flag of high cortisol levels

• Feeling fatigued

• Increased anxiety and/or depression symptoms

• Distancing yourself from friends and loved ones and feelings of disconnection

• Feeling overwhelmed

Most people are managing just as they are. There is little to no space for recovery and sincere rest in their daily lives. Whether it’s safety, money, uncertainty, or a combination of each of them, we often live each day with our plate quite full. As stress is added, we may not have good ways to digest what is there. This often results in making to the next checkpoint. Perhaps that is a holiday or some recharging time that might help us back on our feet. If so, you might just want to give yourself some extra support to make it there in one piece. If there isn’t a likely chance to recover in sight, it might to time make one.

Managing and Recovering from Stress

My encouraged path for most things is to add small and useful steps. If you’re dealing with loads of stress, you likely don’t have much mental space, time, or energy to take on lots of extra things. Aim small instead. Below are some ideas to discuss with your medical and/or mental health provider.

• Increased time outside and in open spaces

  • Bonus points for walking outside

• Deep breathing exercises added onto things you already do

  • This could include taking three deep breaths every time you come home or before brushing your teeth

• Improving your posture and taking up space

  • There is good research behind this even though many of us have had it on the to do list for ages

• Quality time around people you feel safe around

  • I mentioned isolating earlier as a sign. I’d invite you to notice if time for you feels recharging. For many, it’s good to balance both. Take some time for you but don’t isolate

• Petting animals and being around your pets

• Consistent bed and wake time. Consistent mealtimes do wonders too

• Finding ways to be more active. Consider joining someone who walks in your neighborhood

• Start doing some activities that relax you: yoga, cooking, art, massages, video games, time at the park, watching tv (for tv and videogames – not all things are created equal. Pay attention to what seems to relax you)

• If you ruminate on things that are stressing or worrying you, consider journaling and writing out each of your worries. Write under them whether you expect them to happen and what your plan to address them is. Can you control them? If so, work at that plan. Make it good and trust it. If you can’t control the situation, work towards accepting that it might not be in your hands.

• Have strategies for when things are overwhelming. I talk more about some of those in this article: Creating a Gameplan for Hard Times

• Lastly, some supplements that have evidence for lowering cortisol levels include teas that contain theanine, dark chocolate, and extra virgin olive oil

With any changes you are making for your wellbeing, I strongly encourage that you make a note of how you are doing now. Doing this before short-term strategies and more broadly for longer-term strategies can make a world of difference. The act of checking in with yourself more regularly often allows us to notice when we are doing well and to take more positive actions when we are not.

Written by Dr. Luke Bieber on November 7, 2025.

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