Ask a Doc: Managing Stress in a Stressful World
Lately, it feels like stress is simmering just below the surface for many of us. Whether it’s navigating the long road of post-hurricane recovery or simply trying to keep up with our day-to-day affairs, it’s understandable to feel stretched. Add in the swirl of national news and uncertainty, and it’s no wonder that Google searches for “how to reduce stress” have hit an all-time high.
April is National Stress Awareness Month — a great time to pause, reflect, and ask: how are we truly doing? In this “Ask a Doc” article, Alexander P. Miano, M.D., a Yale-trained and board-certified psychiatry specialist associated with the Boca Grande Health Clinic, answers some common questions about stress and offers practical, proven ways to care for your mental and emotional well-being.
What’s the difference between everyday stress and something more serious?
- Short-term or temporary stress is usually mild, tied to specific situations, and tends to pass: The morning alarm clock, stop-and-go traffic, a flight delay, or battling the common cold.
- Chronic, persistent stress sticks around and without effective coping skills and guidance, it can start to affect your physical and mental health and the flow of your daily life.
- Signs to watch for in more serious stress: constant fatigue, irritability, trouble sleeping, uncharacteristic increase in alcohol or caffeine use, or isolating from others.
Are there small lifestyle changes that can make a big difference in how we manage stress?
- Daily physical activity — such as stretching, walking, yoga, or Tai Chi — helps regulate stress hormones and promote relaxation.
- Consistent sleep, regular meals, and time away from screens can improve resilience.
- Simple habits like journaling, partaking in events, or expressing gratitude support mental well-being.
How does stress affect physical health — especially heart health, sleep, or immune function?
- Recall that stress is a “fight or flight” reaction originally designed to increase our survival. Chronic cortisol, adrenaline, and other stress hormones released under duress raise blood pressure and heart rate, affecting cardiac function and potentially your health.
- Sleep is very important in global recovery. Chronic or intense release of stress hormones, especially adrenaline, act as stimulants and disrupt the normal sleep architecture due to their activating properties.
- The cortisol and other hormones in chronic stress can suppress the immune system, leaving you more vulnerable to illness. Chronic Cortisol can change mood and thinking.
What are some healthy ways to cope with stress that don’t involve scrolling, snacking, or skipping sleep?
- Close your eyes and try deep breathing while listening to relaxing music. Engage in mindfulness exercises, stretch, do some yoga, or step outside for a few minutes. Mindfulness is a principal therapeutic strategy in coping with stress, framing your thoughts in the moment. Recall that feelings and thoughts are not the same. Uncontrolled, stress can influence feelings which in turn can influence perception and often shunt rational thoughts.
- Limit news and social media intake to 30-60 minutes daily if it’s adding to stress.
- Reach out to a friend or loved one — even a short check-in can help.
How can I help a loved one who seems overwhelmed but isn’t asking for help?
- Start with empathy: “You’ve seemed a little off lately. How are you doing?”
- Suggest something simple to do together, like a walk or a coffee.
- Share your own experiences and encourage professional support if needed.
Final Thoughts
Stress is a part of the human experience; it may be unavoidable, but it is manageable. Small changes can alter the way we feel, think, and navigate through the world. If stress begins to take a toll, don’t hesitate to reach out. Support is available — and often, that first step toward help is the most powerful one.
About Alexander P. Miano, M.D.
Alexander P. Miano, M.D., is a Yale-trained and board-certified psychiatry specialist at Hartford HealthCare’s Backus Hospital in Norwich, CT, and is also associated with the Boca Grande Health Clinic. He has more than 26 years of experience in the medical field. Dr. Miano graduated from the Icahn School of Medicine at Mount Sinai in New York City in 1995 and completed his residency and fellowship in neuropsychiatry, transcranial magnetic stimulation, and clinical psychopharmacology at Yale University School of Medicine in 2000.
The Clinic Team Is Here to Help You Manage Stress
The Boca Grande Health Clinic offers several mental health services to support patients dealing with stress, anxiety, depression, or other behavioral health concerns:
- Screenings are built into annual physicals to help identify early signs of depression or anxiety.
- Referrals can be made to Dr. Alexander P. Miano, a Yale-trained psychiatrist who works remotely with primary care patients of the Clinic.
- Medication support, when necessary, is coordinated by your Clinic’s primary care doctor with Dr. Miano.
- Telehealth appointments are conducted via Zoom, either from the Clinic or your home (state licensing rules apply).
- Self-pay only — Dr. Miano’s services are not covered by insurance.
If you’re feeling overwhelmed, don’t wait. Talk with your primary care provider to learn if a referral is right for you.
More Recent Healthcare News
Clinic of the Future plans for expanded on-island lab services
January 14, 2026In our latest Clinic of the Future construction update, CEO Mark Driscoll is joined by Natalie Cole, R.N., the Clinic’s Director of Nursing, for a quick look at the first-floor space that will become our new, expanded lab. When the new Clinic opens in late spring, this expanded lab will allow us to do more […]
Seasonal Physician Coverage for Same-Day and Urgent Care
January 2, 2026To best serve our patients during the busy season, the Boca Grande Health Clinic is adding two highly experienced physicians to provide seasonal coverage for same-day and urgent care services. Seasonal coverage this year is provided by Steven R. Newman, M.D., and David Hoang Nguyen, D.O. Dr. Newman is an experienced emergency medicine physician and […]
As construction of the Clinic of the Future progresses, Clinic CEO Mark Driscoll walks you through the space that will house our upgraded imaging equipment, including ultrasound and a CT scanner. This is just another way the Clinic of the Future will enhance our doctors’ ability to diagnose and treat patients more quickly—improving patient outcomes, […]
Here’s What’s New at the Clinic
December 5, 2025As we welcome many of you back to the island, I would like to share a brief update on what’s been happening at the Clinic — from construction progress and new tools that enhance your care today to our plans for strengthening the medical team for the upcoming season. We are incredibly thankful that our […]