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Mental
Health
Topics
Reprinted with permission for
Abuse
personal or non-profit use. Visit
Addictions www.helpguide.org to see the
ADD /
article with links to related
ADHD
articles. Helpguide.org. All
Anxiety
rights reserved.
Bipolar
Disorder This material is for information
and support; not a substitute
Depressio
for professional advice.
n
Eating
Stress Symptoms, Signs and
Disorders Causes
Grief &
The Effects of Stress
Loss
Overload and What You Can
PTSD &
Do About It
Trauma
Schizophr

enia
Stress
Suicide
Prevention
Healthy
Lifestyles
Modern life is full of hassles,
Topics
deadlines, frustrations, and
Diet &
demands. For many people,
Weight
stress is so commonplace that
Loss
it has become a way of life.
Emotional Stress isnt always bad. In small
Health
doses, it can help you perform
Exercise & under pressure and motivate
Fitness
you to do your best. But when
Healthy
youre constantly running in
Eating
emergency mode, your mind
Memory and body pay the price. You can
Relationsh protect yourself by recognizing
the signs and symptoms of
ips
stress and taking steps to
Sleep
reduce its harmful effects
Work &
Career
In This Article:
Children &
What is stress?
Family
Topics
How do you respond to
Autism

stress?
Divorce &
Remarriag Signs and symptoms of
e
stress overload
Grandpare
How much stress is too
nting
much?
Learning
Disabilitie
Causes of stress
s
Parenting
Effects of chronic stress
&
Attachme Dealing with stress
nt
Teen
What is stress?
Issues
Seniors & The Bodys Stress Response
Aging
When you perceive a threat,
Topics
Aging Well your nervous system responds
Alzheimer by releasing a flood of stress
hormones, including adrenaline
s&
and cortisol. These hormones
Dementia
rouse the body for emergency
Caregiving
action.
Senior
Housing Your heart pounds faster,
muscles tighten, blood pressure

rises, breath quickens, and your

senses become sharper. These
physical changes increase your
strength and stamina, speed
your reaction time, and
enhance your focus preparing
you to either fight or flee from
the danger at hand.
Stress is a normal physical
response to events that make
you feel threatened or upset
your balance in some way.
When you sense danger
whether its real or imagined
the body's defenses kick into
high gear in a rapid, automatic
process known as the fight-orflight reaction, or the stress
response.
The stress response is the
bodys way of protecting you.
When working properly, it helps
you stay focused, energetic,
and alert. In emergency
situations, stress can save your
life giving you extra strength

to defend yourself, for example,

or spurring you to slam on the
brakes to avoid an accident.
The stress response also helps
you rise to meet challenges.
Stress is what keeps you on
your toes during a presentation
at work, sharpens your
concentration when youre
attempting the game-winning
free throw, or drives you to
study for an exam when you'd
rather be watching TV.
But beyond a certain point,
stress stops being helpful and
starts causing major damage to
your health, your mood, your
productivity, your relationships,
and your quality of life.
How do you respond to
stress?
Its important to learn how to
recognize when your stress
levels are out of control. The

most dangerous thing about

stress is how easily it can creep
up on you. You get used to it. It
starts to feels familiar even
normal. You dont notice how
much its affecting you, even as
it takes a heavy toll.
The signs and symptoms of
stress overload can be almost
anything. Stress affects the
mind, body, and behavior in
many ways, and everyone
experiences stress differently.
Stress doesnt always look
stressful
Psychologist Connie Lillas uses
a driving analogy to describe
the three most common ways
people respond when theyre
overwhelmed by stress:
Foot on the gas An
angry or agitated stress
response. Youre heated,
keyed up, overly emotional,

and unable to sit still.

Foot on the brake A
withdrawn or depressed
stress response. You shut
down, space out, and show
very little energy or
emotion.
Foot on both A tense and
frozen stress response. You
freeze under pressure and
cant do anything. You look
paralyzed, but under the
surface youre extremely
agitated.
Signs and symptoms of
stress overload
The following table lists some of
the common warning signs and
symptoms of stress. The more
signs and symptoms you notice
in yourself, the closer you may
be to stress overload.

Stress Warning Signs and

Symptoms
Cognitive
Emotional
Symptoms
Symptoms
Memory
problems
Inability to
concentrate
Poor
judgment
Seeing only
the
negative
Anxious or
racing
thoughts
Constant
worrying

Moodiness
Irritability or
short
temper
Agitation,
inability to
relax
Feeling
overwhelme
d
Sense of
loneliness
and
isolation
Depression
or general
unhappines
s

Stress Warning Signs and

Symptoms
Physical
Behavioral
Symptoms
Symptoms
Aches and
pains

Eating more
or less

Diarrhea or
constipation

Sleeping too
much or too
little

Nausea,
dizziness
Chest pain,
rapid
heartbeat
Loss of sex
drive
Frequent
colds

Isolating
yourself
from others
Procrastinati
ng or
neglecting
responsibilit
ies
Using
alcohol,
cigarettes,
or drugs to
relax

Stress Warning Signs and

Symptoms
Nervous
habits (e.g.
nail biting,
pacing)
Stress Warning Signs and
Symptoms
Cognitive Symptoms
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Emotional Symptoms
Moodiness
Irritability or short temper

Stress Warning Signs and

Symptoms
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and
isolation
Depression or general
unhappiness
Physical Symptoms
Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Loss of sex drive
Frequent colds
Behavioral Symptoms

Stress Warning Signs and

Symptoms
Eating more or less
Sleeping too much or too
little
Isolating yourself from
others
Procrastinating or
neglecting responsibilities
Using alcohol, cigarettes, or
drugs to relax
Nervous habits (e.g. nail
biting, pacing)
Keep in mind that the signs and
symptoms of stress can also be
caused by other psychological
and medical problems. If youre
experiencing any of the warning
signs of stress, its important to
see a doctor for a full
evaluation. Your doctor can help
you determine whether or not

your symptoms are stressrelated.

How much stress is too
much?
Because of the widespread
damage stress can cause, its
important to know your own
limit. But just how much stress
is too much differs from
person to person. Some people
roll with the punches, while
others crumble at the slightest
obstacle or frustration. Some
people even seem to thrive on
the excitement and challenge
of a high-stress lifestyle.
Your ability to tolerate stress
depends on many factors,
including the quality of your
relationships, your general
outlook on life, your emotional
intelligence, and genetics.
Things that influence your
stress tolerance level

 Your support network A

strong network of
supportive friends and
family members is an
enormous buffer against
lifes stressors. On the flip
side, the more lonely and
isolated you are, the greater
your vulnerability to stress.
Your sense of control If
you have confidence in
yourself and your ability to
influence events and
persevere through
challenges, its easier to
take stress in stride. People
who are vulnerable to stress
tend to feel like things are
out of their control.
Your attitude and
outlook Stress-hardy
people have an optimistic
attitude. They tend to
embrace challenges, have a
strong sense of humor,

accept that change is a part

of life, and believe in a
higher power or purpose.
Your ability to deal with
your emotions Youre
extremely vulnerable to
stress if you dont know how
to calm and soothe yourself
when youre feeling sad,
angry, or afraid. The ability
to bring your emotions into
balance helps you bounce
back from adversity.
Your knowledge and
preparation The more
you know about a stressful
situation, including how
long it will last and what to
expect, the easier it is to
cope. For example, if you go
into surgery with a realistic
picture of what to expect
post-op, a painful recovery
will be less traumatic than if
you were expecting to

bounce back immediately.

Am I in control of stress or
is stress controlling me?
When I feel agitated, do I
know how to quickly calm
and soothe myself?
Can I easily let go of my
anger?
Can I turn to others at work
to help me calm down and
feel better?
When I come home at night,
do I walk in the door feeling
alert and relaxed?
Am I seldom distracted or
moody?
Am I able to recognize
upsets that others seem to
be experiencing?
Do I easily turn to friends or
family members for a

calming influence?
When my energy is low, do I
know how to boost it?
Causes of stress
The situations and pressures
that cause stress are known as
stressors. We usually think of
stressors as being negative,
such as an exhausting work
schedule or a rocky
relationship. However, anything
that puts high demands on you
or forces you to adjust can be
stressful. This includes positive
events such as getting married,
buying a house, going to
college, or receiving a
promotion.
What causes stress depends, at
least in part, on your perception
of it. Something that's stressful
to you may not faze someone
else; they may even enjoy it.
For example, your morning

commute may make you

anxious and tense because you
worry that traffic will make you
late. Others, however, may find
the trip relaxing because they
allow more than enough time
and enjoy listening to music
while they drive.
Common external causes of
stress
Major life Financial
changes
problems
Work

Being too busy

Relations Children and

hip
family
difficultie
s
Common internal causes of
stress
Not all stress is caused by
external factors. Stress can also
be self-generated:

 Inability
to
accept
uncertai
nty
Pessimis
m

Unrealistic
expectations
Perfectionism
Lack of
assertiveness

Negative
self-talk
What's Stressful For You?
What's stressful for you may be
quite different from what's
stressful to someone else. For
example:
Karen is terrified of getting
up in front of people to
perform or speak, while her
best friend lives for the
spotlight.
Phil thrives under pressure
and performs best when he
has a tight deadline, while

of stress in young adults.

Includes tips for keeping it
under control. (TeenHealth)
Authors: Melinda Smith, M.A.,
Robert Segal, M.A., and Jeanne
Segal, Ph.D. Last updated:
February 2013.
Helpguide.org. All rights
reserved. This reprint is for
information only and NOT a
substitute for professional
diagnosis and treatment.
Helpguide.org is an ad-free nonprofit resource for supporting
better mental health and
lifestyle choices for adults and
children.
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Topics

Abo Cont Service

Ho
ut act Directo
me
Us Us ry
www.Helpguide.org

Search...

Mental
Health
Topics
Reprinted with permission for
Abuse
Addictions personal or non-profit use. Visit
www.helpguide.org to see the
ADD /
article with links to related
ADHD
articles. Helpguide.org. All
Anxiety
rights reserved.
Bipolar
Disorder This material is for information
Depressio and support; not a substitute
for professional advice.
n
Eating
Stress Management
Disorders
How to Reduce, Prevent,
Grief &
and Cope with Stress
Loss
PTSD &
Trauma

 Schizophr
enia
Stress
Suicide
Prevention
Healthy
It may seem that theres
Lifestyles nothing you can do about
stress. The bills wont stop
Topics
coming, there will never be
Diet &
more hours in the day, and your
Weight
career and family
Loss
Emotional responsibilities will always be
demanding. But you have more
Health
Exercise & control than you might think. In
fact, the simple realization that
Fitness
youre in control of your life is
Healthy
the foundation of stress
Eating
management. Managing stress
Memory
is all about taking charge: of
Relationsh your thoughts, emotions,
ips
schedule, and the way you deal
Sleep
with problems
Work &
In This Article:
Career
Children & Identify sources of stress
Family
Look at how you cope with
Topics

 Autism
stress
Divorce &
Remarriag Avoid unnecessary stress
e
Grandpare Alter the situation
nting
Adapt to the stressor
Learning
Disabilitie Accept the things you cant
s
change
Parenting
Make time for fun and
&
relaxation
Attachme
nt
Adopt a healthy lifestyle
Teen
Issues
Seniors & Identify the sources of
Aging
stress in your life
Topics
Aging Well Learn about hidden sources
of stress
Alzheimer
s&
Dementia
CaregivingWatch 3-min. video: Roadblocks
Senior
to awareness
Housing
Stress management starts with

identifying the sources of stress

in your life. This isnt as easy as
it sounds. Your true sources of
stress arent always obvious,
and its all too easy to overlook
your own stress-inducing
thoughts, feelings, and
behaviors. Sure, you may know
that youre constantly worried
about work deadlines. But
maybe its your procrastination,
rather than the actual job
demands, that leads to
deadline stress.
To identify your true sources of
stress, look closely at your
habits, attitude, and excuses:
Do you explain away stress
as temporary (I just have a
million things going on right
now) even though you
cant remember the last
time you took a breather?
Do you define stress as an
integral part of your work or

home life (Things are

always crazy around here)
or as a part of your
personality (I have a lot of
nervous energy, thats all).
Do you blame your stress on
other people or outside
events, or view it as entirely
normal and unexceptional?
Until you accept responsibility
for the role you play in creating
or maintaining it, your stress
level will remain outside your
control.
Start a Stress Journal
A stress journal can help you
identify the regular stressors in
your life and the way you deal
with them. Each time you feel
stressed, keep track of it in your
journal. As you keep a daily log,
you will begin to see patterns
and common themes. Write
down:

 What caused your stress

(make a guess if youre
unsure).
How you felt, both
physically and emotionally.
How you acted in response.
What you did to make
yourself feel better.
Look at how you currently
cope with stress
Think about the ways you
currently manage and cope
with stress in your life. Your
stress journal can help you
identify them. Are your coping
strategies healthy or unhealthy,
helpful or unproductive?
Unfortunately, many people
cope with stress in ways that
compound the problem.
Unhealthy ways of coping
with stress

These coping strategies may

temporarily reduce stress, but
they cause more damage in the
long run:
Smoking
Drinking too
much
Overeating
or
undereating
Zoning out
for hours in
front of the
TV or
computer

Using pills
or drugs to
relax
Sleeping too
much
Procrastinati
ng

Filling up
every
minute of
the day to
avoid facing
Withdrawing
problems
from
Taking out
friends,
family, and
your stress
activities
on others
(lashing out,
angry
outbursts,

physical
violence)
Learning healthier ways to
manage stress
If your methods of coping with
stress arent contributing to
your greater emotional and
physical health, its time to find
healthier ones. There are many
healthy ways to manage and
cope with stress, but they all
require change. You can either
change the situation or change
your reaction. When deciding
which option to choose, its
helpful to think of the four As:
avoid, alter, adapt, or accept.
Since everyone has a unique
response to stress, there is no
one size fits all solution to
managing it. No single method
works for everyone or in every
situation, so experiment with
different techniques and

strategies. Focus on what

makes you feel calm and in
control.
Dealing with Stressful
Situations: The Four As
Change the
situation:

Change your
reaction:

Avoid the
stressor.

Adapt to the
stressor.

Alter the
stressor.

Accept the
stressor.

Stress management
strategy #1: Avoid
unnecessary stress
Not all stress can be avoided,
and its not healthy to avoid a
situation that needs to be
addressed. You may be
surprised, however, by the
number of stressors in your life
that you can eliminate.

 Learn how to say no

Know your limits and stick
to them. Whether in your
personal or professional life,
refuse to accept added
responsibilities when youre
close to reaching them.
Taking on more than you
can handle is a surefire
recipe for stress.
Avoid people who stress
you out If someone
consistently causes stress in
your life and you cant turn
the relationship around,
limit the amount of time you
spend with that person or
end the relationship entirely.
Take control of your
environment If the
evening news makes you
anxious, turn the TV off. If
traffics got you tense, take
a longer but less-traveled
route. If going to the market

is an unpleasant chore, do
your grocery shopping
online.
Avoid hot-button topics
If you get upset over
religion or politics, cross
them off your conversation
list. If you repeatedly argue
about the same subject with
the same people, stop
bringing it up or excuse
yourself when its the topic
of discussion.
Pare down your to-do list
Analyze your schedule,
responsibilities, and daily
tasks. If youve got too
much on your plate,
distinguish between the
shoulds and the musts.
Drop tasks that arent truly
necessary to the bottom of
the list or eliminate them
entirely.
Stress management

strategy #2: Alter the

situation
If you cant avoid a stressful
situation, try to alter it. Figure
out what you can do to change
things so the problem doesnt
present itself in the future.
Often, this involves changing
the way you communicate and
operate in your daily life.
Express your feelings
instead of bottling them
up. If something or
someone is bothering you,
communicate your concerns
in an open and respectful
way. If you dont voice your
feelings, resentment will
build and the situation will
likely remain the same.
Be willing to
compromise. When you
ask someone to change
their behavior, be willing to
do the same. If you both are

willing to bend at least a

little, youll have a good
chance of finding a happy
middle ground.
Be more assertive. Dont
take a backseat in your own
life. Deal with problems
head on, doing your best to
anticipate and prevent
them. If youve got an exam
to study for and your chatty
roommate just got home,
say up front that you only
have five minutes to talk.
Manage your time better.
Poor time management can
cause a lot of stress. When
youre stretched too thin
and running behind, its
hard to stay calm and
focused. But if you plan
ahead and make sure you
dont overextend yourself,
you can alter the amount of
stress youre under.

Stress management
strategy #3: Adapt to the
stressor
If you cant change the
stressor, change yourself. You
can adapt to stressful situations
and regain your sense of
control by changing your
expectations and attitude.
Reframe problems. Try to
view stressful situations
from a more positive
perspective. Rather than
fuming about a traffic jam,
look at it as an opportunity
to pause and regroup, listen
to your favorite radio
station, or enjoy some alone
time.
Look at the big picture.
Take perspective of the
stressful situation. Ask
yourself how important it
will be in the long run. Will it
matter in a month? A year?

Is it really worth getting

upset over? If the answer is
no, focus your time and
energy elsewhere.
Adjust your standards.
Perfectionism is a major
source of avoidable stress.
Stop setting yourself up for
failure by demanding
perfection. Set reasonable
standards for yourself and
others, and learn to be okay
with good enough.
Focus on the positive.
When stress is getting you
down, take a moment to
reflect on all the things you
appreciate in your life,
including your own positive
qualities and gifts. This
simple strategy can help
you keep things in
perspective.
Adjusting Your Attitude

How you think can have a

profound effect on your
emotional and physical wellbeing. Each time you think a
negative thought about
yourself, your body reacts as if
it were in the throes of a
tension-filled situation. If you
see good things about yourself,
you are more likely to feel
good; the reverse is also true.
Eliminate words such as
"always," "never," "should," and
"must." These are telltale
marks of self-defeating
thoughts.
Stress management
strategy #4: Accept the
things you cant change
Some sources of stress are
unavoidable. You cant prevent
or change stressors such as the
death of a loved one, a serious
illness, or a national recession.
In such cases, the best way to
cope with stress is to accept

things as they are. Acceptance

may be difficult, but in the long
run, its easier than railing
against a situation you cant
change.
Dont try to control the
uncontrollable. Many
things in life are beyond our
control particularly the
behavior of other people.
Rather than stressing out
over them, focus on the
things you can control such
as the way you choose to
react to problems.
Look for the upside. As
the saying goes, What
doesnt kill us makes us
stronger. When facing
major challenges, try to look
at them as opportunities for
personal growth. If your own
poor choices contributed to
a stressful situation, reflect
on them and learn from

your mistakes.
Share your feelings. Talk
to a trusted friend or make
an appointment with a
therapist. Expressing what
youre going through can be
very cathartic, even if
theres nothing you can do
to alter the stressful
situation.
Learn to forgive. Accept
the fact that we live in an
imperfect world and that
people make mistakes. Let
go of anger and
resentments. Free yourself
from negative energy by
forgiving and moving on.
Stress management
strategy #5: Make time for
fun and relaxation
Beyond a take-charge approach
and a positive attitude, you can
reduce stress in your life by

nurturing yourself. If you

regularly make time for fun and
relaxation, youll be in a better
place to handle lifes stressors
when they inevitably come.
Healthy ways to relax and
recharge
Go for a
walk.
Spend time
in nature.
Call a good
friend.
Sweat out
tension with
a good
workout.
Write in
your
journal.
Take a long

Savor a
warm cup of
coffee or
tea.
Play with a
pet.
Work in
your
garden.
Get a
massage.
Curl up with
a good
book.

bath.
Light
scented
candles.

Listen to
music.
Watch a
comedy.

Dont get so caught up in the

hustle and bustle of life that
you forget to take care of your
own needs. Nurturing yourself
is a necessity, not a luxury.
Set aside relaxation
time. Include rest and
relaxation in your daily
schedule. Dont allow other
obligations to encroach.
This is your time to take a
break from all
responsibilities and
recharge your batteries.
Connect with others.
Spend time with positive
people who enhance your
life. A strong support
system will buffer you from

the negative effects of

stress.
Do something you enjoy
every day. Make time for
leisure activities that bring
you joy, whether it be
stargazing, playing the
piano, or working on your
bike.
Keep your sense of
humor. This includes the
ability to laugh at yourself.
The act of laughing helps
your body fight stress in a
number of ways.
Stress management
strategy #6: Adopt a
healthy lifestyle
You can increase your
resistance to stress by
strengthening your physical
health.
Exercise regularly.

Physical activity plays a key

role in reducing and
preventing the effects of
stress. Make time for at
least 30 minutes of
exercise, three times per
week. Nothing beats aerobic
exercise for releasing pentup stress and tension.
Eat a healthy diet. Wellnourished bodies are better
prepared to cope with
stress, so be mindful of
what you eat. Start your day
right with breakfast, and
keep your energy up and
your mind clear with
balanced, nutritious meals
throughout the day.
Reduce caffeine and
sugar. The temporary
"highs" caffeine and sugar
provide often end in with a
crash in mood and energy.
By reducing the amount of

coffee, soft drinks,

chocolate, and sugar snacks
in your diet, youll feel more
relaxed and youll sleep
better.
Avoid alcohol, cigarettes,
and drugs. Self-medicating
with alcohol or drugs may
provide an easy escape
from stress, but the relief is
only temporary. Dont avoid
or mask the issue at hand;
deal with problems head on
and with a clear mind.
Get enough sleep.
Adequate sleep fuels your
mind, as well as your body.
Feeling tired will increase
your stress because it may
cause you to think
irrationally.
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More Help for Stress
Management
Resources & References
More Help for Stress
Management

Relaxation Techniques By
practicing techniques that
activate your bodys relaxation
response you can effectively
combat stress and ease
tension.

Quick Stress Relief Identify

your own stress responses and
learn how to quickly and
effectively reduce stress in the
middle of any challenging
situation.

How to Stop Worrying You

can break the habit of chronic
worrying by training your brain
to stay calm and overcome
persistent doubts and fears.

Stress Relief Guide Learn

more about stress challenges

that you can learn to cope with.

Causes of Stress

Understanding Stress
Learn to recognize the signs
and symptoms of stress and
take steps to relieve its harmful
effects.

Stress at Work Excessive

stress can interfere with your
productivity and reduce your
physical and emotional health.
Learn tips for keeping job stress
in check.

Job Loss and Unemployment

Stress Find tips for staying
positive during your job search
and maintaining your spirits in
tough times.

(American Psychological
Association)
Authors: Melinda Smith, M.A.
and Robert Segal, M.A. Last
updated: January 2013.
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What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When
you are stressed, your body responds as though you are in danger. It makes
hormones that speed up your heart, make you breathe faster, and give you a burst
of energy. This is called the fight-or-flight stress response.
Some stress is normal and even useful. Stress can help if you need to work hard or
react quickly. For example, it can help you win a race or finish an important job on
time.
But if stress happens too often or lasts too long, it can have bad effects. It can be
linked to headaches, an upset stomach, back pain, and trouble sleeping. It can
weaken your immune system, making it harder to fight off disease. If you already
have a health problem, stress may make it worse. It can make you moody, tense, or
depressed. Your relationships may suffer, and you may not do well at work or
school.
What can you do about stress?
The good news is that you can learn ways to manage stress. To get stress under
control:
Find out what is causing stress in your life.
Look for ways to reduce the amount of stress in your life.
Learn healthy ways to relieve stress or reduce its harmful effects.
How do you measure your stress level?
Sometimes it is clear where stress is coming from. You can count on stress during a
major life change such as the death of a loved one, getting married, or having a
baby. But other times it may not be so clear why you feel stressed.
It's important to figure out what causes stress for you. Everyone feels and responds
to stress differently. Keeping a stress journal may help. Get a notebook, and write
down when something makes you feel stressed. Then write how you reacted and
what you did to deal with the stress. Keeping a stress journal can help you find out
what is causing your stress and how much stress you feel. Then you can take steps
to reduce the stress or handle it better.
To find out how stressed you are right now, use this Interactive Tool: What Is Your
Stress Level?
How can you avoid stress?
Stress is a fact of life for most people. You may not be able to get rid of stress, but
you can look for ways to lower it.

You might try some of these ideas:

Learn better ways to manage your time. You may get more done with less stress if
you make a schedule. Think about which things are most important, and do those
first.
Find better ways to cope. Look at how you have been dealing with stress. Be honest
about what works and what does not. Think about other things that might work
better.
Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how
much alcohol you drink.
Try out new ways of thinking. When you find yourself starting to worry, try to stop
the thoughts. Work on letting go of things you cannot change. Learn to say "no."
Speak up. Not being able to talk about your needs and concerns creates stress and
can make negative feelings worse. Assertive communication can help you express
how you feel in a thoughtful, tactful way.
Ask for help. People who have a strong network of family and friends manage stress
better.
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continued...
Sometimes stress is just too much to handle
alone. Talking to a friend or family member
may help, but you may also want to see a
counselor.
How can you relieve stress?
You will feel better if you can find ways to get
stress out of your system. The best ways to
relieve stress are different for each person.
Try some of these ideas to see which ones
work for you:
Exercise. Regular exercise is one of the best
ways to manage stress. Walking is a great
way to get started.
Write. It can help to write about the things
that are bothering you.
Let your feelings out. Talk, laugh, cry, and
express anger when you need to with
someone you trust.

Do something you enjoy. A hobby can help

you relax. Volunteer work or work that helps
others can be a great stress reliever.
Learn ways to relax your body. This can
include breathing exercises, muscle relaxation
exercises, massage, aromatherapy, yoga, or
relaxing exercises like tai chi and qi gong.
Focus on the present. Try meditation, imagery
exercises, or self-hypnosis. Listen to relaxing
music. Try to look for the humor in life.
Laughter really can be the best medicine.
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How To Stop Life Stress Before It
Becomes Severe
Preventive Stress Management
By Elizabeth Scott, M.S., About.com Guide

Updated February 22, 2012

About.com Health's Disease and Condition
content is reviewed by the Medical Review
Board
See More About:
stress relief
ongoing stress management
healthy living
stress and health
exercise

Managing Live Stress: Living a low-stress

lifestyle is within your grasp.
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We all know what it feels like to be

overwhelmed by stress, and this site has
many techniques that can effectively reduce
high levels of stress to more manageable
levels so you dont suffer negative health
consequences. However, the best way to
manage severe stress is to prevent it, or catch
it while its still low-grade stress and prevent
it from becoming severe and chronic. This
article contains some important suggestions
that have also been recommended by the
Mayo Clinic on how to manage stress day-byday to prevent it from becoming
overwhelming.
Relaxing
Its important to keep your mind and body
relaxed. Meditation, prayer, having a creative
outlet, listening to music and laughter all
help. For other relaxation techniques, visit the
Tension Tamers section.
Watch Your Body
Before you experience ulcers, heart disease
and other major health problems from stress,
your body will experience milder forms of

discomfort, such as headaches, stomach

upset and poor sleep. When you feel these
early warning signs, start practicing your
tension taming techniques and put a stop to
low-grade chronic stress before it becomes a
bigger problem.
Physical Activity
Practicing martial arts, jogging, lifting weights,
or even a short walk can improve mood and
reduce feelings of stress by increasing
endorphins, lowering cortisol levels, and
providing many other benefits. Here are some
of the best ways to reduce stress with
exercise.
Eat Well
A healthy diet gives you the energy to handle
daily stress, and keeps your blood sugar
levels stable so you dont experience mood
swings due to low blood sugar levels. Skipping
meals and making poor food choices can
contribute to fatigue, greater susceptibility to
illness, greater feelings of stress, and a
general feeling of poor health.

Setting Boundaries
Being overscheduled and rushed can be a
significant cause of stress. By prioritizing your
commitments and saying no to some tasks
can help you be more successful with what
you find to be really important, and youll
have extra time for additional stress
management activities.
Maintain Social Support
Having a supportive network of friends can
help you stay healthy and reduce stress in
many ways. Friends can provide resources
that you may need when youre in a bind, or a
supportive ear that helps you feel accepted
and understood. Studies show that having a
sense of belonging can reduce your risk of
depression. And having a friend who makes
you laugh can also make you healthier and
less stressed.
Find Fun Distractions
Playing games, reading, watching movies and
t.v. can all help you get your mind off of
whats stressing you and onto something

more pleasant. Sometimes this is just the

break you need to stop a pattern of obsessing
over your problems, and enable your body
and mind to enter a relaxed state. When you
come back to your stressors, they may not
have the same powerful grip on you.
Keep a Positive Perspective
Throughout the day, stop and evaluate the
endless stream of thoughts that run through
your mind. If theyre negative, try to reframe
those thoughts in a positive way. (This isnt
the same as pretending everythings great
when it isnt, a form of denial that doesnt
always help.) Using less negative language in
your self-talk, looking for the hidden benefits
as well as the obvious drawbacks of stressful
situations, and reminding yourself that this,
too, shall pass are all effective strategies in
positive thinking that have helped many
people.
Get Help If You Need It
If stress is affecting your ability to work or find
pleasure in life, seek help from your doctor,
mental health provider or other professional.

Theres no need to let stress overwhelm your

life, and there are many effective forms of
help available. Finding it could give you the
life you want and deserve.
Working toward implementing these practices
into your daily routines can go a long way
toward reducing stress in your life and leaving
you healthier and happier. Take baby steps at
first, and reward yourself for the progress you
make, and in no time, these new practices will
be old habits.