MINNEAPOLIS/ST. PAUL – Recent data from the American Psychological Association shows that the majority of American adults regularly experience moderate to high stress. Roughly 76% of the adults surveyed had experienced at least one stress-related symptom in the past month — such as headaches or difficulty sleeping.
For Stress Awareness Month in April, Justin Anker, PhD, with the University of Minnesota Medical School, talks about stress, the long-term impacts of it and how stress can be managed.
Q: What is stress?
Dr. Anker: Stress is the body’s built-in response to life’s demands — big or small. When we face a stressful situation, our bodies release hormones like cortisol and adrenaline. They increase our energy and focus, allowing us to get out of dangerous or difficult situations quickly. This is also known as the flight-or-fight response. Occasional stress can help you stay sharp and overcome daily challenges like meeting tight work deadlines. However, prolonged exposure to high stress can affect physical and mental well-being.
Q: What are the long-term impacts of stress?
Dr. Anker: Persistent stress is linked to serious health problems. Physically, chronic stress can trigger inflammation, weaken the immune system and raise the risk of heart disease, digestive problems and even stroke. Sustained stress may leave people feeling drained or constantly on edge, affecting work performance and personal relationships. According to a 2015 study in Management Science, workplace stress in the United States contributes to an estimated 120,000 deaths each year and up to $190 billion in annual healthcare costs. This is about 5-8% of the nation’s total healthcare spending, and includes medical bills, reduced productivity and absenteeism. Learning healthy stress coping strategies can help ward off serious physical and mental health issues.
Q: What are some strategies to reduce stress?
Dr. Anker: Managing stress isn’t a one-size-fits-all process, but research shows there are core healthy habits that help most people. Building stress resilience requires a blend of proactive habits and responsive tactics. Proactive approaches include setting realistic goals to lower stress levels, maintaining consistent sleep schedules and structuring one’s day to prevent unexpected last-minute chaos. Physical movement — like walking, yoga or any form of regular exercise — helps lower stress hormone levels and boosts mood. One study showed that even a quick 20-minute walk in nature can significantly reduce cortisol.
Techniques such as deep breathing, progressive muscle relaxation or mindfulness exercises can quickly calm the nervous system when a stressful situation arises. Social support is equally important: nearly half of adults in a 2023 survey from the American Psychological Association said they wish they had someone to help them manage stress. Talking with a trusted friend, counselor or family member can provide fresh perspectives and emotional relief.
For severe or persistent stress, professional help may be vital. In Minnesota, resources like the 988 Suicide & Crisis Lifeline offer free, confidential support any time you need it.
Q: What are some misconceptions about stress?
Dr. Anker: One major misconception is that stress isn’t harmful if you keep pushing forward. In reality, unmanaged stress can escalate into burnout, anxiety, cardiovascular problems and other major health problems. Another myth is that stress “doesn’t count” unless it’s extreme. Individual factors like genetics, past experiences and social support mean that everyone’s stress tolerance differs. Some assume stress automatically disappears when the stressful event ends. Post-traumatic or long-term stress can linger, affecting how we handle daily hassles and shaping our long-term outlook.
Finally, some try to “self-medicate” with alcohol or other substances to cope. While it may feel like a quick fix, research shows that substance use can damage our stress response system over time, increasing the likelihood of dependence and creating an environment for even more stress to arise.
Q: How does your work at the University of Minnesota advance health in Minnesota?
Dr. Anker: At the University of Minnesota Medical School, my research focuses on identifying how stress influences behavior and health outcomes and translating those findings into practical strategies. My current project involves developing and testing a digital recovery phone app that provides stress-related recovery support for individuals with opioid use disorder. By collaborating with local clinics and community partners, we’re working to ensure this tool is accessible to urban and rural populations.
Dr. Justin Anker is an assistant professor at the University of Minnesota Medical School. His research interests include alcohol use disorder, anxiety disorders and drinking motives.
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