Patient education: Coping with stress (The Basics)

What is stress? — Stress is how your body and mind respond to the environment around you. It is a normal part of life. A person might feel stress when they have to face a challenge or demand. For example, having a work deadline and not feeling like you will be able to meet it might cause stress. Other things that can cause stress include issues with health, money, or relationships.

Stress can be short-term or long-term:

●Short-term stress or "acute" stress lasts for a short time and then quickly goes away. This kind of stress is helpful when a person must react quickly. After the event passes, the body returns to normal. Short-term stress can give you extra energy and help you when your body feels in danger. Short-term stress can make you feel excited, inspire you, or help you focus your energy. Some people call this "good stress." This type of stress can even come from positive things in your life like a new job or a first date.

●Long-term stress or "chronic" stress can go on for weeks or months. You might not even notice that you are stressed because it becomes a part of your life. Other times, a difficult change in your life or traumatic event can cause long-term stress. This kind of stress is more likely to lead to physical or emotional problems.

If the stress is very serious, it can lead to a condition called post-traumatic stress disorder, or "PTSD."

What causes stress? — Stress can come from any kind of mental or emotional pressure, like feeling overwhelmed. Both positive and negative things can lead to stress. Everyone reacts to stress differently. What causes 1 person stress might not cause someone else stress.

How can I cope with stress? — Learning healthy ways to cope can help you deal with stress in your life. Some tips that can help:

●Think about the causes of your stress. You might not be able to avoid them, but learning about them and being prepared can help.

•Write down your thoughts. Sometimes, just the act of writing down what is worrying you is enough to help you let it go. Then, your mind is free to think of other things. This is especially true before you go to sleep.

•Decide how important the issue really is. Ask yourself, will this matter in a week or a month? Will it still matter in a few years? This can help you decide how much time to spend thinking about it.

●Consider how your thoughts, actions, and environment might be affecting your stress level. Accept that there will be things that you cannot change or control.

•Recognize that you are in control of your thoughts. You can decide how you think and feel about something or someone.

•Focus on what actions you can take. For example, you might not be able to change how your boss treats you, but you can look for a new job.

•Change the parts of your environment that cause you stress if possible. For example, if driving in traffic is a big source of stress, you might be able to go to work a bit earlier or later to avoid the traffic. When possible, limit the time you have to spend around people who add stress to your life.

•Learn how to say no. Don't take on more than you can handle. Do not try to do everything. Decide between what you must do and what you want to do.

●Use healthy ways to cope with stress:

•Try exercising or taking a break and doing something fun with your family or a friend. Even a short walk can lower your stress level.

•Eat well-balanced, healthy meals and snacks. Avoid or limit caffeine. It can make you feel more anxious and cause sleep problems.

•Ask for help and support from family and friends if you need it. Sharing your thoughts and feelings with someone else can help you work through problems. You might learn more or see a different viewpoint by talking with other people.

•Give yourself permission to rest and take time to relax. Take a few minutes each day to slow down and take a few deep breaths. Schedule time to go outside, read, talk to a friend, or take a short nap.

•Avoid using recreational drugs and alcohol to help you cope.

•Make time for 6 to 8 hours of sleep every night. Sleep is important for good mental health.

How can I learn to relax? — Relaxation techniques can help lower your stress and might help you feel calmer. They can also help you deal with strong emotions or tough situations. Here are some ways to help relax your mind and body:

●Take deep breaths − Breathe in slowly through your nose. Hold your breath for about 3 seconds. Then, breathe slowly out through your mouth. It might help to close your eyes and listen to your breathing. Think about your belly going up and down with each breath.

●Guided visualization − Close your eyes and picture a safe, peaceful scene. Choose a place that is special to you like the ocean, mountains, woods, or your favorite place in your home. Think about the details and what your senses notice in your scene. What are the smells, colors, temperature, sensations, and sounds there?

●Progressive relaxation − Sit or lie down quietly. Start by making a group of muscles tense or tight and then relax them. Then, move to another muscle group. You might want to start at your feet and work toward your head.

●Meditation – Try to clear your mind. You can sit or lie down and meditate, or meditate while doing other activities. Many people feel calm when they go for a walk or run. Others feel calm when they knit, do needlework, or work with their hands.

●Yoga or tai chi − These activities use a group of slow body movements together with deep breathing. They can also help your flexibility, balance, and strength.

●Mindfulness − This involves keeping your thoughts focused on the present and not future or past worries.

What else should I know? — If you are having trouble coping with stress or anxiety, tell your doctor or nurse. They might recommend medicines to help you or recommend talking to a counselor or therapist.

More on this topic

Patient education: Stress (The Basics)
Patient education: Post-traumatic stress disorder (The Basics)
Patient education: Coping in times of crisis (The Basics)
Patient education: Generalized anxiety disorder (The Basics)
Patient education: Depression in adults (The Basics)
Patient education: Depression in children and teens (The Basics)

Patient education: Depression in adults (Beyond the Basics)
Patient education: Depression in children and adolescents (Beyond the Basics)