Avoid Disease: Manage Stress without Spending Money

When we’re stressed, many articles advise us to unwind using specific gadgets or take a vacation. While those strategies do reduce our stress, they can exhaust our savings. And that can cause yet another bout of anxiety.


Managing stress is essential in maintaining health and work-life balance. Without tackling your stressors, you can develop a disease. And not just depression and anxiety, which we often associate with stress. Your physical health can take its toll, too. Gastrointestinal issues and diabetes, for example, are related to stress.

To understand how stress impacts your health, here’s what could happen without stress management and how to prevent them without spending money:

Health Complications Due to Stress

Stress doesn’t just affect you emotionally. It also worsens a health condition you might have or cause it. Studies have found many health problems related to stress. These include:

  • Heart Disease

Stress can increase heart rate and blood flow and release lousy cholesterol and triglycerides into the bloodstream. In addition, habits usually associated with stress, such as smoking, also increase one’s risk for heart disease.

Doctors also note that sudden emotional stress can trigger cardiac problems, including a heart attack. Hence, if you have a chronic heart problem, avoid getting stressed as much as you can.

  • Asthma

If you have asthma, getting stressed can worsen your symptoms. Some studies even suggest a parent’s chronic stress can be a child’s risk factor for asthma.

  • Obesity

Stress can cause fat to gather in your belly, where it is the most dangerous to have fat in.

  • Diabetes

Since stress increases the likelihood of destructive behaviors, it also increases your risk for diabetes. Alternatively, stress can raise your glucose levels if you already have type 2 diabetes.

  • Gastrointestinal Problems

Chronic heartburn, gastroesophageal reflux disease, and irritable bowel syndrome are associated with stress. If you have ulcers, anxiety can worsen them.

  • Chronic Fatigue Syndrome

Some doctors believe chronic fatigue syndrome (CFS) results from chronic stress. As such, stress also worsens symptoms of CFS. If you constantly experience low energy levels or an inability to complete tasks without tiring, seek chronic fatigue syndrome treatment.

Ways to Reduce Stress Without Spending Money

If you get stressed daily, it’s better to fight it off without spending money. Expenses are another cause of stress, and that’s the last thing you need right now. Thankfully, zero-cost ways to de-stress are just as effective as getting spas and vacations.

  • Quick Stretches

Stretching energizes your body and improves your mobility. It also causes an instant mood boost, letting you start your day with a fresher perspective.

  • Homemade Coffee

Your daily dose of coffee-shop beverage may do more harm than good. A healthier pick-me-up is homemade coffee. It saves money, often contains less sugar, and is available anytime.

  • Morning Routine

Your morning routine can influence how you’d spend the rest of the day. If you wake up feeling pessimistic, chances are you’d also exude negative energy throughout the day. So change your morning routine if it’s contributing to your stress.

First, get up as soon as the first alarm goes off. Snoozing may give you five extra minutes of sleep, but waking up at the first alarm gives you more energy. Stretch your limbs the moment you open your eyes to also “wake” your body up.

After your homemade coffee, make time to eat breakfast at home. Many people eat their breakfast on their way to work, but this only causes them to spend money and consume more sugar and calories than they should. So swap out takeout for a homemade meal, then get ready for work with more energy.

  • Meditation

Meditation doesn’t require a quiet room and accessories unless you want to advance in your practice. You can meditate anytime and anywhere. Take as little as five minutes a day to center yourself. This mindfulness practice allows you to realize that there’s so much going on in the world that your stress is minor compared to them.

  • Walks

If you don’t have time to work out, at least take a walk around your neighborhood whenever you can. Try not to bring your phone. Focus on your surroundings instead. Stop to smell the flowers. Being outdoors allows you to reconnect with nature, stimulating mindfulness and better moods.

  • A Hobby You Enjoy

Many adults lose hobbies because of their hectic lives. You don’t have to be one of them. If you manage your time more efficiently, you can engage in your hobbies every night and on weekends. Doing something you enjoy takes your mind off the responsibilities and commitments that stress you out.

Hence, results won’t occur overnight. It takes determination to reduce stress and improve your lifestyle. Take it slow, but enjoy every step. You’d notice your health and moods get better eventually.

Jessica J. Underwood
Subtly charming explorer. Pop culture practitioner. Creator. Web guru. Food advocate. Typical travel maven. Zombie fanatic. Problem solver. Was quite successful at developing wooden tops in the aftermarket. A real dynamo when it comes to exporting glucose in Bethesda, MD. Had moderate success managing action figures in New York, NY. Set new standards for selling crayon art in Salisbury, MD. In 2009 I was getting my feet wet with sock monkeys for the underprivileged. Spoke at an international conference about merchandising toy elephants in Nigeria.