Stress has a sneaky way of creeping into our lives, often growing quietly until it becomes too big to ignore. When it turns chronic, stress doesn’t just disrupt our peace of mind; it can have devastating effects on our body and brain. Managing stress effectively isn’t just a luxury—it’s a necessity for maintaining both physical and mental health, especially during prolonged periods of crisis.

Back in 1983, cardiologist Robert Elliot captured the essence of stress management with a straightforward idea: Don’t let work or minor frustrations consume you. He reminded us that most things we worry about are, in the grand scheme of life, small things. While that may sound easier said than done, it serves as an important foundation for rethinking how we approach stressful situations.

Interestingly, not all stress is harmful. Research by Elizabeth Kirby at UC Berkeley highlights that short-term stress can actually boost brain function. In her studies, brief periods of stress led to the development of new nerve cells in the brains of test subjects, enhancing their mental abilities. Short bursts of stress act as a motivator, pushing us to adapt and perform better.

But when stress becomes chronic, the story changes dramatically. Prolonged stress suppresses the creation of new neurons in the hippocampus, the part of the brain responsible for memory and learning. Over time, this can lead to difficulties in concentration, poor memory, and even heightened vulnerability to depression. Beyond the brain, chronic stress wreaks havoc on the body, contributing to conditions like heart disease, obesity, and weakened immune responses.

So how do we cope with prolonged stress without letting it take over?

First, it’s essential to focus on what you can control—and that starts with your perspective. Many people who handle stress well tend to center their thoughts on the positives, even during difficult times. It’s not about ignoring challenges but about reframing them. This psychological approach, often linked to cognitive-behavioral techniques, helps shift focus away from external pressures that we can’t control toward the aspects we can influence—like our mindset, actions, and reactions.

People who are resilient in the face of stress also tend to have a strong sense of self-worth. They understand their value, independent of outside opinions, and this inner confidence allows them to weather criticism or setbacks without being overwhelmed. Developing this sense of self can be a protective buffer against the emotional toll of prolonged pressure.

Another way to shield yourself from chronic stress is to practice gratitude. It sounds simple, but taking a moment to acknowledge even small joys can significantly alter your emotional state. Gratitude has been shown to promote resilience and emotional stability. Whether it’s jotting down a few things you’re thankful for or pausing to reflect on what’s going well, this practice builds a mental toolkit to draw upon in tough times.

Sometimes, the best thing you can do for your stress levels is to step away and recharge. It’s easy to feel obligated to be available 24/7, especially with the demands of work and technology. But setting boundaries is essential. Disconnecting from your devices and dedicating time to hobbies or other fulfilling activities gives your brain a much-needed break. Think of this as a way to reset your emotional energy.

Relationships also play a crucial role in managing stress. Having a reliable network of friends, family, or colleagues can make all the difference. Social support provides both emotional reassurance and practical help when needed. Psychologists often emphasize the importance of connection, not just as a buffer against stress but as a way to cultivate long-term resilience.

Finally, when faced with a stressful situation, it can be helpful to take a long-term view. Ask yourself, “Will this matter in a year? Five years?” Often, what feels overwhelming in the moment fades in significance over time. Reminding yourself of this perspective can provide a sense of calm and reduce the immediate emotional intensity of a problem.

The key to managing stress lies in a balanced approach. It’s about recognizing the difference between healthy, motivating stress and the kind that slowly wears you down. By nurturing your mental and physical health, fostering supportive relationships, and maintaining perspective, you can face challenges with greater resilience and come out stronger on the other side.

Chronic stress may be a part of life, but it doesn’t have to define it. By taking proactive steps to care for yourself, you can keep calm, stay grounded, and protect your well-being—even during the toughest times.