TULSA, Okla. –
Stress can show up in everyday moments, from driving to worrying about bills or lack of sleep. Over time, it can lead to unhealthy habits and even affect weight and overall health.
Mo Smith with Bailey Bariatrics says managing stress starts with recognizing those patterns and finding simple ways to respond, including breathing techniques, stretching and short bursts of movement.
Q: What does stress look like in everyday life?
Smith says stress often appears when people least expect it and can come from a wide range of daily pressures. “It could be driving down the highway. It could be that you’re not getting enough sleep at night. The anxiety of, I’ve gotta pay bills,” Smith said.
She says those stressors can lead to patterns like fatigue, irritability and frequent snacking.
Q: How does stress affect habits and health?
According to Smith, stress can push people toward unhealthy coping mechanisms, especially with food.
“A lot of times, we go to food when we are in stress,” Smith said. “We just get into a pattern, and you’re trying to disregard that… we make an excuse of, well, it’s okay. I deserve that right now.”
She says breaking that cycle requires retraining how people respond to stress.
Q: What role does cortisol play?
Smith says cortisol, often called the body’s stress hormone, plays a major role in how stress impacts weight.
“It’s your body’s natural reaction hormone. If it’s in a fight or flight situation, it’s a fat hormone,” Smith said.
She explains that elevated cortisol levels can cause the body to store fat, especially when paired with poor eating habits.
Q: What are simple ways to reduce stress?
Smith recommends starting with controlled breathing. One technique she calls “box breathing” focuses on steady timing.
“We inhale for four, hold for four, exhale for four, hold for four,” she said.
She says this type of breathing helps calm the body and reduce cortisol levels.
Q: How does exercise help manage stress?
Smith says even light movement can make a difference because it helps release built-up tension and lower stress hormones.
“Little baby movement helps immensely,” she said.
She recommends simple stretches like:
Raising arms overhead and lowering them slowlyRolling shoulders to release tensionSide stretches to loosen the coreForward folds and basic yoga movements like plank or downward dog
Q: Are there other quick ways to manage stress during the day?
Smith says small changes in environment and routine can also help.
“Step outside, get some sunshine, put a plant in your office… get some oxygen circulated through the body,” she said.
Even a short walk or a few minutes away from a desk can ease tension and improve focus.
Q: What should people take away from this?
Smith says stress is normal, but managing it comes down to awareness and simple, consistent actions.
She encourages people to recognize their triggers and replace unhealthy habits with breathing, movement and short breaks throughout the day.