Feeling stressed? You’re not alone. Stress is a universal experience, impacting each person in unique ways. Occasional stress can help you cope with conflict and respond to situations where you must make decisions quickly. Too much stress, however, can be detrimental to your health, causing many physical and emotional concerns, including high blood pressure, anxiety, heart problems, memory issues and more. These effects underline the importance of managing your stress through healthy coping skills.
If you have experienced a stressful event or are coping with stress in general, common reactions include:
Disbelief and shock
Tension and irritability
Fear and anxiety about the future
Difficulty making decisions
Being numb to your feelings
Loss of interest in usual activities
Loss of appetite
Nightmares and recurring thoughts about the cause of stress
Anger
Increased use of alcohol or drugs
Sadness and other symptoms of depression
Feeling powerless
Crying
Sleep problems
Headaches, back pain or stomach problems
Trouble concentrating
Tips for coping with stress
Mind your breathing. When faced with stress, it’s common to lose track of proper breathing. Instead of taking deep, calming breaths, you might find yourself resorting to short, shallow ones.
Avoid drugs and alcohol. Substances may seem like a temporary fix to feel better, but in the long run, they can create more problems and add to your stress instead of taking it away. Try cutting back on substance use or replacing an evening of drinking with mood-boosting activities such as exercise, a movie night with friends or taking a fun class.
Find ways to disconnect. Taking a break from stressors can give your body and mind a chance to reset. Distance yourself by reading a book, listening to music, engaging in a hobby or taking a long bath. The goal is to give your mind a break and allow yourself to recharge.
Connect socially. After a stressful event, it is easy to isolate yourself. Seek support from a partner, family member, friend, counselor, doctor or clergyperson and consider planning fun activities with loved ones. Reaching out to someone with a sympathetic, listening ear and sharing your concerns can lighten the burden.
Take care of yourself. Schedule time to unwind each day and engage in self-care practices such as eating a healthy, well-balanced diet, exercising regularly, getting plenty of sleep, limiting social media use and maintaining a routine. Caring for yourself allows your body and mind to function properly, giving you the energy you need to cope with stressful situations.
Stay active. When you stay busy with activities you enjoy, you can boost your mood while doing something that improves your quality of life. Try helping a neighbor, volunteering in the community or even taking your dog on a long walk. These can be positive ways to channel your feelings.