Loading...
Just like navigating healthcare can feel overwhelming without the right support, managing stress doesn't have to be a solo journey. Learn to be proactive against "fight or flight" mode, no matter how busy your day is.
Stress. We all know it, feel it, and sometimes can’t seem to shake it. For many of us, chronic stress has hijacked our nervous systems: In 2024, nearly 49% of Americans reported feeling stressed often (Gallup, 2024). Chronic stress doesn’t just fray nerves and cause anxiety and worry, it can have serious physical health implications too. When stress hits, your nervous system kicks into "fight or flight" mode – an automatic response that evolved to protect us from danger.
While this response can be helpful in true emergencies, staying in this heightened state for too long puts an enormous strain on your body. Your sympathetic nervous system (which controls fight-or-flight) needs to be balanced by your parasympathetic nervous system (rest-and-digest mode) for optimal health. Beyond the mental toll, chronic stress can lead to physical symptoms, from teeth grinding to heartburn to a weakened immune system.
While stress may be unavoidable, it doesn't have to impact your health. Just like managing your healthcare, managing stress is all about having the right support and knowing where to start.
You don’t have to go it alone when it comes to stress management. Rightway's experts are always on hand to guide you through complex healthcare decisions. You can start with these quick and manageable strategies. You don't need a month-long yoga retreat or an expensive gym membership. Here are some proven techniques recommended by healthcare experts that you can incorporate into your daily routine.
One of the simplest ways to reduce stress is by simply stretching. Notice yourself hunched over your desk? Feel that tight jaw? A few gentle movements like neck, shoulder, and arm stretches can be done in a seated position and can increase blood flow and melt away tension (Sleep Foundation, 2023). It may feel simplistic, but stretching is a low-impact form of exercise that combines physical activity with mental focus and presence. Daily stretching is akin to brushing your teeth; it’s fast and the benefits are numerous. There’s no need to twist yourself into a yogic pretzel – even simple stretches can have major and instant benefits.
While it may seem intimidating, meditation doesn’t require sitting perfectly still in silence for hours. Taking just a few minutes a day to focus, center, and calm your thoughts can have a huge positive impact on your nervous system. Mindfulness meditation, in particular, can help you bring attention and acceptance to your thoughts. This practice helps with emotional regulation and can conjure positive feelings. An added bonus: those who meditate tend to worry less (Mayo Clinic, 2023) and don't dwell on negative thoughts, which is a great way to keep future stress at bay.
When it comes to stress regulation, think inside the box. Box breathing (Cleveland Clinic, 2021), also known as 4x4 or square breathing is a yoga-inspired practice that can provide instant anxiety relief. Simply breathe in for four counts, hold for four counts, breathe out for four counts and hold again for four counts. Repeating this breathing exercise a few times will help you find calm and may reduce cortisol (the stress hormone) and lower blood pressure.
According to recent research, just twenty minutes spent outside daily can lower levels of cortisol. The good news is – anything goes. Even a casual walk through the neighborhood or a leisurely lunch outdoors can calm your nervous system. Plus, a change of scenery can do wonders to shift your headspace and renew your focus.
While technology keeps us connected, constant connectivity can keep your nervous system in a state of high alert. With our smartphone constantly in hand, we are permanently connected to news, updates, information and a device designed to vie for our attention non-stop. Even though we may not realize it, we are never really “off.”
Start small: designate phone-free times or spaces in your day. Take actual breaks from your computer, including a proper lunch away from your desk.
Stress reduction habits don’t form overnight, and that’s ok. Just like feelings of stress and anxiety can build over time, so too can de-stressing activities. A little bit here and there goes a long way.
Managing stress and maintaining nervous system health is just one part of your overall health journey. Healthcare choices matter, especially when it comes to mental wellbeing. But that doesn’t mean getting stuck in a place of overwhelm. An easier healthcare experience is possible.
If you need support implementing stress management techniques or want to explore additional mental health resources available through your benefits, your Rightway health guide is here to help.
Remember, you can call or chat with us - your health guides - directly through the Rightway app any day and at any time. We will answer your healthcare questions, find the best in-network provider in your area, and ensure you get the best care possible at the most affordable price.
Sources:
Gallup. "Americans sleeping less, more stressed." Accessed April 7, 2025. https://news.gallup.com/poll/642704/americans-sleeping-less-stressed.aspx
Sleep Foundation. "Stretching before bed." Accessed April 7, 2025.https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed
Mayo Clinic. "Meditation: A simple, fast way to reduce stress." Accessed April 7, 2025.https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Cleveland Clinic. "How box breathing can help you destress." Accessed April 7, 2025. https://health.clevelandclinic.org/box-breathing-benefits