top of page

The Top 10 Reasons You're Stressed and What You Can Do About It

Stress can deeply impact our lives, both mentally and physically. Chronic stress can lead to a life filled with health issues like high blood pressure, heart disease, diabetes, and a weakened immune system. Not only can it cause anxiety and depression, but it can also lead to cognitive problems like impaired memory and concentration. Stress can touch so many corners of our lives, leading to strained relationships, reduced productivity, and a diminished quality of life. By understanding what causes stress in our lives and making efforts to manage it, we can improve upon and create a more balanced and fulfilling life. Here are ten reasons for stress and practical solutions to manage them.

1. No Exercise

Why It Causes Stress: Not only is exercise essential for physical health, but it's also a brain booster. Regular physical activity helps reduce the body's stress hormones, such as adrenaline and cortisol. Without exercise, these hormones can build up, leading to increased anxiety and stress. Exercise also releases endorphins, which are natural mood-lifters. Without it, you miss out on these benefits, making stress harder to manage.

How to Fix It: Make time to exercise. Aim for at least 30 minutes of exercise every day. Walking, cycling, sports, swimming, or weightlifting are great options. Find something you enjoy and stick with it. Exercise not only reduces stress but also boosts your overall health and energy levels.

2. No Sunlight

Why It Causes Stress: Nearly half of adults in America have a vitamin D deficiency. Sunlight is a natural source of vitamin D, which is crucial for maintaining mood and energy levels. Lack of sunlight can contribute to depression and anxiety. Additionally, sunlight helps regulate the circadian rhythm, which controls sleep patterns. Without adequate exposure, your sleep and mood can be negatively affected.

How to Fix It: Spend a minimum of 15–30 minutes outside each day. If you live in an area with limited sunlight, consider using a light therapy box. Also, open the windows in your home and workspace to let in natural light, enhancing your mood and productivity.

3. Unhealthy Food

Why It Causes Stress: Diet plays a significant role in mental health. Highly processed, sugary, and unhealthy foods lead to inflammation and imbalances in brain chemistry, contributing to stress and anxiety. Poor nutrition affects your body’s ability to produce neurotransmitters that regulate mood.

How to Fix It: Make meals rich in fruits, vegetables, lean proteins, and whole grains. Omega-3 fatty acids, found in fish and flaxseeds, are great for brain health. Stay hydrated and avoid excessive caffeine and alcohol, which can exacerbate stress.

4. No Quiet Time

Why It Causes Stress: Meditation, breathing exercises, prayer, and time for reflection help calm the mind and body by reducing the production of stress hormones and promoting relaxation. Without a designated time for quiet and mindfulness, stress can be harder to manage. Practices that enhance self-awareness and emotional regulation can reduce chronic anxiety and tension.

How to Fix It: Take a few minutes each day to be alone, slow down, and self-reflect. Incorporate exercises that focus on your breathing. Doing this regularly can significantly reduce stress and improve mental health.

5. Procrastination

Why It Causes Stress: Procrastination creates a cycle of stress as tasks pile up and deadlines approach. The anxiety of unfinished work and the looming pressure to complete it can be overwhelming. Procrastination can lead to poor performance and missed opportunities, further contributing to stress.

How to Fix It: Break tasks into smaller, manageable parts and set specific deadlines for each. Use to-do lists and calendars to organize your goals. Prioritize your most important tasks and tackle them first. Overcoming procrastination can greatly reduce stress and improve productivity.

6. Poor Sleep Habits

Why It Causes Stress: Sleep is essential for good health. Poor sleep habits can lead to chronic fatigue, irritability, and difficulty concentrating, all of which increase stress levels. Lack of sleep also affects the body’s ability to manage stress hormones effectively.

How to Fix It: Establish a regular sleep schedule by going to bed and waking up at the same time each day. Wind down before bed with reading or a warm shower. Avoid screens and caffeine before bed to help you fall asleep more easily.

7. No Passion or Hobbies

Why It Causes Stress: Participating in activities you love provides a sense of fulfillment and joy. Without hobbies or passions, life can become monotonous and unfulfilling, leading to increased stress and anxiety. Hobbies also provide a constructive outlet for stress.

How to Fix It: Make time for the activities you love and don't hesitate to try new things. Whether it’s gardening, hiking, playing a musical instrument, or playing a game of chess, hobbies, especially those where you engage with like-minded individuals, can boost your mood and reduce stress.

8. Too Much Social Media

Why It Causes Stress: Excessive use of social media can lead to anxiety, self-doubt, and other negative emotions. Constant exposure to negative news and comparisons can impact us negatively. The addictive nature of social media also disrupts productivity and sleep.

How to Fix It: Limit your social media use to specific times of the day and set time limits. Engage in more real-life activities and interactions. Follow positive and supportive content and unfollow accounts that don't add anything of value.

9. Bad Time Management

Why It Causes Stress: Poor time management leads to a sense of chaos and a lack of control, increasing stress. It often results in missed deadlines, rushed work, and feeling overwhelmed by tasks. Effective time management is crucial for reducing stress and enhancing productivity.

How to Fix It: Plan your day by prioritizing tasks and setting realistic goals. Use tools like planners, calendars, and time management apps to keep track of your responsibilities. Break larger tasks into smaller steps and allocate specific times for each. Good time management helps you stay organized and reduces stress.

10. Disconnected from Yourself

Why It Causes Stress: Being disconnected from your higher self can lead to a lack of purpose and fulfillment. Not being reflective about your goals and what value you can add to the world around you can make it difficult to live a balanced and satisfying life.

How to Fix It: Spend time in self-reflection. Identify your values, passions, and goals. Participate in activities that align with what you are passionate about and that enrich your life and the lives of others. Finding something you're passionate about can give your life deeper meaning.


Stress can permeate every aspect of our lives, causing health issues, strained relationships, decreased productivity, and more. By identifying the sources of stress and actively managing them, we can alleviate anxiety and depression and cultivate a more fulfilling life.


bottom of page