coping with stress

Coping with Stress

Stress is an emotional and physical reaction to change. Everyone has stress. Stress
can be positive and give you energy or it can be unhealthy and cause health
problems. Stress for short periods may not affect you but stress over time can cause
or make some illnesses worse, such as heart disease, stroke, high blood pressure,
diabetes, irritable bowel syndrome, asthma or arthritis.


Signs
Some common signs of unhealthy stress:
•Feeling nervous, sad or angry
•Fast pounding heartbeat
•Hard time breathing
•Sweating
•Pain or tense muscles in the neck, shoulders, back, jaw or face
•Headaches
•Feeling tired or having trouble sleeping
•Constipation or diarrhea
•Upset stomach, lack of appetite or weight loss

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Tips for Coping with Stress
Watch for signs of stress. When they occur, try to avoid the cause or change how
you react. Other helpful tips:
•Do something that relaxes you such as: deep and slow breathing, stretching
exercises, yoga, a massage, meditation, listening to music, reading, a hot bath or
shower.
•Get a hobby or do something you enjoy.
•Learn to accept things that you cannot change.
•Think positive.
•Set limits. Learn to say no. Take one thing at a time.
•Get 8 hours of sleep each night.
•Eat a healthy diet that includes fruits, vegetables, protein and whole grains.
Limit caffeine and sugar.
•Exercise regularly. Exercise will help relax tense muscles, improve your mood
and help you sleep better.
•Talk to your family and friends about your problems.
•Do not deal with stress in unhealthy ways such as eating too much, not eating
enough, using tobacco products, drinking alcohol or using drugs.
•Get help from a professional if you need it. A counselor can help you cope with
stress and deal with problems. Your doctor may prescribe medicines to help
with sad feelings, nervousness or trouble sleeping