Building a Stress Management Plan for Better Health

April 1, 2026

According to the American Psychological Association, long-term stress can lead to all sorts of physical and mental health problems, from high blood pressure and loss of sex drive to anxiety and depression. While you can’t always avoid stress, you can deal with it by creating a stress management plan.

“We’re asked to do more every day, yet the number of hours in a day hasn’t changed,” says Dr. Paul Christian McCormick, assistant professor of clinical psychiatry at Weill Cornell Medicine and assistant attending physician on NewYork-Presbyterian Westchester Behavioral Health Center’s 2 South Inpatient Eating Disorders Unit. “It’s not surprising that we’re stressed.”

If you’re feeling stressed, you can move toward relief through a healthy lifestyle and one short word: No.

Managing Stress Through Your Lifestyle

When you’re dealing with stress, taking care of yourself can feel like an afterthought. You might turn to emotional eating or engage in other unhealthy habits. However, a strong stress management plan requires intentional, healthy habits.

To better manage stress, Dr. McCormick recommends the following:

Get good sleep. Most adults need seven to nine hours of sleep each night. Figure out how much sleep you need, then go to bed in a cool, dark environment and wake up at the same time every day. Avoid naps if possible.
Practice presence. “Take a moment to be in the moment,” Dr. McCormick says. “Don’t worry about the past or future. Just be present.”
Exercise. Aim for at least 150 minutes of moderate-intensity exercise every week, and lift weights or perform other strengthening exercises two or three times a week.
Watch what you eat. Fruits, vegetables, whole grains, lean proteins and low- or no-fat dairy fuel your body and mind. Fill up on these and stay away from sugary, prepackaged foods.

Setting Boundaries and Saying “No”

You can’t ignore financial or relational stresses, but you can reduce stress in another way. When well-meaning coworkers, friends or family members invite you to potentially stressful events, don’t say yes immediately. First, ask yourself the following questions:

Am I doing this because I feel guilty?
Do I want to do this?
Is this necessary?

Answering these questions will help you determine whether to accept invitations or new responsibilities. Doing this is easier when your stress management plan already includes healthy lifestyle choices.

“If someone asks you to do something when you’re tired and irritable and impatient, you may just take it on because you’re too tired to argue,” Dr. McCormick says. “If you’re eating well and sleeping well, you may have the presence of mind to realize you don’t have to take on more stress. So, you learn to take control of your day and politely decline events when appropriate.”

Your Stress Management Plan at a Glance

Stress is everywhere. A stress management plan reduces the risks to your health.

Excess stress can affect your physical and mental wellbeing.
Healthy habits reduce the effects of stress on your life. Examples include getting good sleep, exercising regularly, eating a healthy diet and practicing presence.
Further reduce the stress in your life by learning to say no to additional responsibilities or events that don’t align with your priorities.

Feeling stressed? Find a doctor at Weill Cornell Medicine who can help you identify and manage the stressors in your life.