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W
who.int
news
https://www.who.int/news-room/questions-and-answers/item/stress
Keep in touch with family and friends and share your concerns and feelings with people you trust. Connecting with others can lift our mood and help us feel less stressed.
Eat healthy
What we eat and drink can affect our health. Try to eat a balanced diet and to eat at regular intervals. Drink enough fluids. Eat lots of fresh fruits and vegetables if you can.
Exercise regularly
Regular daily exercise can help to reduce stress. This can include walking, as well as more intensive exercise. [...] Keep in touch with family and friends and share your concerns and feelings with people you trust. Connecting with others can lift our mood and help us feel less stressed.
Eat healthy
What we eat and drink can affect our health. Try to eat a balanced diet and to eat at regular intervals. Drink enough fluids. Eat lots of fresh fruits and vegetables if you can.
Exercise regularly
Regular daily exercise can help to reduce stress. This can include walking, as well as more intensive exercise. [...] Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature.
Limit your use of electronic devices, such as TVs, computers and smart phones, before sleeping.
Avoid large meals, caffeine and alcohol before bedtime.
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Connect with others
M
my.clevelandclinic.org
article
https://my.clevelandclinic.org/health/diseases/11874-stress
Try relaxation activities, like meditation, yoga, tai chi, breathing exercises and muscle relaxation. Programs are available online, in smartphone apps, and at many gyms and community centers.
Take good care of your body each day. Eating right, participating in physical activity and getting enough sleep can help your body handle stress much better.
Stay positive and practice gratitude, acknowledging the good parts of your day or life. [...] Stress management starts with feeling good physically. Try getting some form of physical activity when you feel symptoms of stress coming on. Even a short walk can boost your mood.
At the end of each day, take a moment to think about what you’ve accomplished — not what you didn’t get done.
Set goals for your day, week and month. Narrowing your view can help you feel more in control of the moment and long-term tasks. [...] Accept that you can’t control everything. Find ways to let go of worry about situations you can’t change.
Learn to say “no” to additional responsibilities when you’re too busy or stressed.
Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things. A friend, family member or neighbor can become a good listener or share responsibilities so stress doesn’t become overwhelming.
N
nccih.nih.gov
official
https://www.nccih.nih.gov/health/stress
Relaxation techniques often combine breathing and focused attention on pleasing thoughts and images to calm the mind and the body. Some examples of relaxation techniques are autogenic training, biofeedback, deep breathing, guided imagery, progressive relaxation, and self-hypnosis. [...] Mindfulness
+ Current scientific evidence suggests that mindfulness meditation—a practice that cultivates abilities to maintain focused and clear attention and develop increased awareness of the present—may help reduce symptoms of stress, including anxiety and depression, and may help improve sleep. [...] Deep Breathing
+ Studies have shown that slow, deep breathing (also called diaphragmatic breathing) exercises may modestly lower blood pressure and reduce levels of cortisol (a main stress hormone in the body).
N
nhs.uk
article
https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-sy…
try talking about your feelings to a friend, family member or health professional – you could also contact Samaritans by phone on 116 123 if you need someone to talk to
find out more about 10 stress busters – including getting started with exercise and setting aside time for yourself
use easy time-management techniques to help you take control
use breathing exercises for stress [...] ### Don’t
do not try to do everything at once – set small targets you can easily achieve
do not focus on the things you cannot change – focus your time and energy on helping yourself feel better
try not to tell yourself that you're alone – most people feel stressed at some point in their life and support is available
try not to use alcohol, cigarettes, gambling or drugs to relieve stress – these can all contribute to poor mental health
Information:
### Further information and support [...] plan ahead for stressful days or events – planning long journeys or making a list of things to remember can really help
consider peer support, where people use their experiences to help each other – find out more about peer support on the Mind website
listen to free mental wellbeing audio guides
M
mayoclinic.org
article
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stres…
Your thoughts also affect how you feel and act. If you always think the worst is going to happen, your stress grows. Instead, try to think in a more balanced way. Remind yourself of what is realistic. Accept what you can't change. And if your mind starts to spiral, shift your focus to something else. Over time, thinking this way and making steady choices can help lower your stress and improve how you handle it. [...] Start by trying to add small moments of joy to your day. These are things that make you smile, make you feel calm or give you energy. These simple habits can make a big difference for your mind and body.
## From Mayo Clinic to your inbox [...] Stress is not just about what is happening to you. It also depends on how you react to stressors. If you don't make changes, long-lasting stress, called chronic stress, can build up. That can lead to problems such as missing work, avoiding people or feeling upset easily. A healthy way to deal with stress is to focus on what you can control. For example, you might ask for help, do fewer tasks or let go of trying to be perfect when you can. Taking small steps such as these can help you feel less
D
deconstructingstigma.org
article
https://deconstructingstigma.org/guides/stress
### 4. Socialize
We all need varying levels of social interaction, even if you feel like you may not need as much of it as others do. If you’re not spending time with others as a result of stress, try hanging out with friends and family and see if that helps.
Socializing with loved ones can go a long way toward creating a positive feeling in the body and mind and taking your mind off your stressors. [...] If you start each morning with a cup of coffee or two and find that you’re feeling anxious or agitated, try switching over to tea, lower-caffeine coffee, or water, and see if that helps. While caffeine is great for energy, too much of it can lead to amplified feelings of stress and anxiety.
### 3. Solving Problems [...] If dealing with stress was as simple as avoiding situations that cause it, it wouldn’t be a big deal. The problem is that stress is often a reaction to situations that we can’t or don’t want to avoid.
It’s up to you to figure out what causes you to feel stressed, recognize how your body reacts, and know what you can do to minimize feeling overwhelmed.
## Stress Regulation Techniques
C
cdc.gov
official
https://www.cdc.gov/mental-health/living-with/index.html
## Healthy ways to cope with stress
Learning to cope in a healthy way can help reduce your stress. Taking small steps in your daily life to manage stress can have a big impact. Everyone manages stress differently. You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.
Take care of your mind.
### Gratitude works
Woman with bandana drinking from a mug
Take care of your body.
### Integration of physical and mental health [...] Everyone experiences stress, which is your body's physical and emotional response to new or challenging situations.1 This can occur when you face problems such as those related to work, school, health, and relationships. Feeling stress can be a normal coping response and can forge a healthy sense of our ability to solve problems. However, when the stress is long term, known as chronic stress, it can lead to worsening health problems.2
Stress can cause the following: [...] # Managing Stress
If you or someone you know is struggling or in crisis, confidential, free, 24/7/365 help is available. Call or text 988 or chat 988lifeline.org. See Resources for help.
## Key points
A woman sitting in a garden, eyes closed, hands folded across her chest. Above her, a watering can is pouring a rainbow.
## How it impacts everyday life
H
health.harvard.edu
research
https://www.health.harvard.edu/healthy-aging-and-longevity/understanding-the-…
Research suggests that chronic stress is linked to high blood pressure, clogged arteries, anxiety, depression, addictive behaviors,