Health Library
Coping with worry and stress
What is worry?
This is feeling nervous or scared about something. It is normal to worry when you are not sure of something or going through a stressful time. Worry becomes a problem it if is getting in the way of your normal activities. It can affect your work, what you do, or how you relate to others. Worry can also affect your sleep, eating, or overall health.
Worry can also help protect us and make us more careful about our choices. It can urge us to look for a solution to a problem. When we act on our problems, we can sometimes reduce our worries.
What is stress?
This 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 can 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 when your body feels in danger. It can make you feel excited, inspire you, or help you focus your energy. Some people call this "good stress." It 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 you are stressed because it becomes a part of your life. A difficult change in your life or traumatic event can cause long-term stress. It 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.
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How can I cope with worry and stress?
Learning healthy ways to cope can help you deal with worry and stress in your life.
Some tips:
Think about the causes of your worry and stress. You might not be able to avoid them, but learning about them and being prepared can help.
Accept that worry and stress are a normal part of life. Don't try to stop them, but rather try to manage how you react to them.
Write down your thoughts. Sometimes, just the act of writing down what is worrying you is enough to help you let it go. Some people choose to spend a few minutes each day to think about their worries or stress. 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 there will be things you cannot change or control. Then, you can decide if there is something you can do about your situation.
Recognize you are in control of your thoughts. You can decide how you think and feel about something or someone. Understand worry will not change the future.
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 to worry or feel 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. Do not 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 worry and 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.
Make healthy choices. For example:
Eat well-balanced, healthy meals and snacks.
Avoid or limit caffeine. It can make you feel more anxious and cause sleep problems.
Make time for 6 to 8 hours of sleep every night. Sleep is important for good mental health.
Do not use recreational drugs or alcohol to cope.
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.
Look for activities to distract yourself when you are worried or stressed. For example:
It can help to do something with your hands. Learn to knit, draw, doodle, or work with wood or clay.
Choose a task you can finish and feel good about. You might want to clean out a drawer, visit a friend, or try a new recipe.
Look for ways to help others. When you think about someone else, you might pay less attention to your own worries.
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.
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 of the scene and what you sense. What are the smells, colors, temperature, sensations, and sounds there?
Progressive relaxation − Sit or lie down quietly. Make 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 involve slow body movements and 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.