Manage Stress

When you take steps to manage stress, you help protect yourself from serious health problems like heart disease and depression.

Take Action!

Make a weekly to-do list to help organize your time.

The Basics

Not all stress is bad. Stress can help protect you in a dangerous situation. But preventing and managing chronic (ongoing) stress can help lower your risk for serious health problems like heart disease, high blood pressure, and depression.
You can prevent or reduce stress by:

Planning ahead
Deciding which tasks need to be done first
Preparing for stressful events

Some stress is hard to avoid. You can find ways to manage stress by:

Noticing when you feel stressed
Taking time to relax
Getting active and eating healthy
Talking to friends and family

What are the signs of stress?
When people are under stress, they may feel:

Worried
Angry
Irritable
Depressed
Unable to focus

Stress also affects the body. Physical signs of stress include:

Headaches
Back pain
Problems sleeping
Upset stomach
Weight gain or loss
Tense muscles
Frequent or more serious colds

Use this tool to better understand your stress.

What causes stress?
Stress is often caused by some type of change. Even positive changes, like winning a contest or getting a job promotion, can be stressful. Stress can be short-term or long-term.
Common causes of short-term stress:

Too much to do and not much time
Lots of little problems in the same day (like a traffic jam or running late)
Getting lost
Having an argument

Common causes of longer-term stress:

Death of a loved one
Chronic (ongoing) illness
Caring for someone with a serious illness
Problems at work
Money problems

What are the benefits of managing stress?
Managing stress can help you:

Sleep better
Control your weight
Get sick less often and heal faster
Lessen neck and back pain
Be in a better mood
Get along better with family and friends

Take Action!

Being prepared and in control of your situation will help you feel less stress. Follow these 9 tips for preventing and managing stress.
1. Plan your time.
Think ahead about how you are going to use your time. Write a to-do list and decide which tasks are the most important. Be realistic about how long each task will take.
2. Prepare yourself.
Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.

Picture the event in your mind.
Stay positive.
Imagine what the room will look like and what you will say.
Have a back-up plan.

3. Relax with deep breathing.
Find out how easy it is to use deep breathing to relax.

4. Relax your muscles.
Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax. Check out these stretches you can do at your desk.
5. Get active.
Physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood.

Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.
Be sure to exercise for at least 10 minutes at a time.
Do strengthening activities (like sit-ups or lifting weights) at least 2 days a week.

6. Eat healthy.
Give your body plenty of energy by eating vegetables, fruits, and protein.
7. Drink alcohol only in moderation.
Don’t use alcohol and drugs to manage your stress. If you choose to drink, drink only in moderation. This means no more than 1 drink a day for women or 2 drinks a day for men.
8. Talk to friends and family.
Tell your friends and family if you are feeling stressed. They may be able to help.
9. Get help if you need it.
Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression, post-traumatic stress disorder (PTSD), or anxiety.

If you are feeling down or hopeless, talk to a doctor about depression.
If you are feeling anxious, find out how to get help for anxiety.

A mental health professional (like a psychologist or social worker) can help treat these conditions with talk therapy (called psychotherapy) or medicines.
Lots of people need help dealing with stress – it’s nothing to be ashamed of!