Stressed? How to Cope
Recognizing stress in your life is the first step to managing it.
Feeling stressed lately? You’re not alone — and you’re not alone if you ignore that stress or write it off as part of “the daily grind.”
It’s natural to feel tense or overwhelmed when dealing with a new or challenging situation. But stress shouldn’t stick around and become part of your everyday experience. When it does, you might begin to accept stress as a part of life.
Stress can pile up quickly. Minimizing stress in your life can make it tough to recognize the true weight of the load you’re carrying.
Recognizing sources of stress in your life and talking about them with people you trust is important. It can go a long way toward helping you navigate stress more effectively.
April is Stress Awareness Month and it’s a great time to explore stress in your life. Use this month to find supportive resources and practice new ways to manage stress you can’t get rid of completely.
Read on to learn more about the different types of stress and the effects of chronic stress. Also, get tips and resources to manage ongoing stress.
Positive vs. Negative Stress
Stress happens when you face a threatening event or situation. The environment, genetics, and history with trauma can affect the way you experience stress.
Some stress is natural, and it’s not always a bad thing. It’s part of the fight-flight-freeze response, an evolutionary survival trait that helps your body respond to danger.
Some researchers divide stress into two categories:
Positive Stress
Positive stress can encourage you to achieve goals, work through problems, and build resilience.
You might experience positive stress when you:
- Push your body physically with new or more intense types of movement.
- Try something new, like learning a skill or hobby or visiting another country.
- Work on a professional or personal project that challenges you.
- Start a new chapter of life, like moving in with a partner or becoming a parent.
Negative Stress
Negative stress, also called distress, can leave you feeling physically and mentally drained. Over time, you may find it harder to work through problems or focus on daily life.
You might experience negative stress due to:
- Relationship difficulties or conflict
- Family or parenting challenges
- Workplace issues
- Financial concerns
- Physical and mental health concerns
- The death or other loss of a loved one
- Bullying or abuse
Signs of Stress
Stress can show up in your body as well as your thoughts and feelings. Some common signs of stress include:
- Headaches
- Painful or tense muscles
- Chest pain
- Fatigue and trouble sleeping
- Restlessness and difficulty concentrating
- Trouble remembering things
- Feelings of hopelessness, despair, or depression
- Digestive issues, like nausea and stomach pain
- Changes in your sex drive
- Less interest in spending time on hobbies or with loved ones
- Increased irritability or anger
Effects of Chronic Stress
Chronic or ongoing stress means your body stays in a state of arousal. Instead of being able to relax and unwind, you might feel on edge and alert for any new threats that might come your way.
But your body isn’t meant to stay on high alert. This stress response can affect your health and well-being.
Health concerns linked to chronic stress include:
- High blood pressure
- Heart disease
- Insomnia
- Digestive problems
- Cancer
- Poor immune health
- Asthma
Chronic stress can also play a role in mental health conditions, like anxiety, depression, and substance use disorders.
Handling Stress in Your Life
Stress can take many forms, both large and small.
Some stress, like a looming deadline or a disagreement with a family member, may resolve on its own. Other stressful situations, like a parent’s illness or trouble with a coworker, may have a more lasting impact.
Acknowledging stress triggers and coming up with a plan to deal with them can help. You may not be able to get rid of every source of stress, but you can still protect yourself from its effects.
Try these tips:
- Build a support system: Spending time with loved ones and sharing your thoughts can help you feel less alone.
- Add some movement to your day: Physical activity can reduce tension in your muscles and improve your breathing. Exercise can release endorphins, hormones that help ease stress. Try any movement you enjoy, like dancing, walking, yoga, or stretching.
- Try mindfulness and relaxation techniques: Deep breathing, guided imagery, meditation, mindfulness exercises, and coloring can help reduce the effects of stress.
- Make time for laughter: Enjoying a good joke, your favorite comedy podcast, or a funny TV show may help ease stress. Laughter can also boost immune health, improve mood, and soothe muscle tension.
- Listen to something that comforts you: Your favorite soothing music can also help you relax. If you don’t enjoy music, you could also try a favorite audiobook.
- Write your thoughts down: Keeping a daily journal can also help reduce stress. Try taking 10 or 15 minutes a day to log your thoughts, feelings, goals, and challenges in a journal. You can also use your journal to practice positive self-talk, another way to manage stress.
More Resources
No matter what type of stress you’re dealing with, you have options for getting help.
Stress may lead to a mental health crisis or thoughts of suicide. If you’re feeling overwhelmed and need help right now, you can contact the 988 Suicide & Crisis Lifeline. The 988 Lifeline is free and offers confidential support 24/7, any day of the year.
Trained 988 Lifeline counselors can listen to your concerns and offer support with finding local resources.
Other resources for managing stress:
- Disaster Distress Helpline: Get Immediate Crisis Counseling and Support
- Centers for Disease Control and Prevention: Coping with Stress
- Everything to Know About Stress: Causes, Prevention, and More
- 16 Simple Ways to Relieve Stress and Anxiety
- Find Help | Anxiety and Depression Association of America
- Top Ways to Reduce Daily Stress
