Simple ways to cope with stress
In short: short breaks, staying active, sleeping and eating regularly, and talking to people you trust can all help with everyday stress. If stress lasts or gets in the way of daily life, talk to a health professional.
What stress is
Stress is how your body and mind react to pressure, such as work, money, exams, relationships or illness. A little stress is normal and can even help you focus. Stress that lasts a long time can affect your sleep, mood and physical health.
Common signs of stress
- Feeling worried, irritable, overwhelmed or on edge
- Trouble sleeping, or sleeping too much
- Headaches, tense muscles or an upset stomach
- Changes in appetite
- Trouble concentrating
- Drinking more alcohol or caffeine than usual
Things that help
- Take a short break. Even 5 minutes of slow, deep breathing, stretching or stepping outside can help you reset.
- Move your body. Regular physical activity, even a walk, can lift your mood and ease tension.
- Look after the basics. Keep a routine with regular meals and enough sleep, and cut back on caffeine and alcohol.
- Write it down. Keeping a journal can help you sort through worries and notice what triggers your stress.
- Try a relaxation exercise. Breathing, visualisation and mindfulness exercises (there are free apps for these) can calm your body.
- Stay connected. Talk to friends, family or someone you trust about how you're feeling.
- Take breaks from the news and social media if they leave you feeling worse.
When to get help
- Talk to a doctor or counsellor if stress or anxiety doesn't ease, lasts for weeks, or makes it hard to work, study, sleep or look after yourself.
- Talking to someone is a strong step, not a weakness. Treatments such as talking therapy work well for many people.
If you're in crisis or thinking about harming yourself, get help now. In the U.S., call or text 988 (the 988 Suicide & Crisis Lifeline) or chat at 988lifeline.org. Elsewhere, call your local emergency number. If someone is in immediate danger, call 911 or your local emergency number.
Sources
- CDC: Stress
- CDC: Managing difficult emotions
- National Institute of Mental Health (NIMH): I'm so stressed out! fact sheet
- NIMH: Caring for your mental health
- 988 Suicide & Crisis Lifeline: 988lifeline.org