Managing Stress, Adult

• Anxiety and depression.
• Other health problems such as digestive problems, muscle aches, heart disease, high blood pressure, and stroke.

What are the causes?

• Demands from work, such as deadlines, feeling overworked, or having long hours.
• Pressures at home, such as money issues, disagreements with a spouse, or parenting issues.
• Pressures from major life changes, such as divorce, moving, loss of a loved one, or chronic illness.

• Do not get enough sleep.
• Are in poor health.
• Do not have emotional support.
• Have a mental health disorder such as anxiety or depression.

How to recognize stress

• Have trouble sleeping.
• Feel sad, anxious, irritable, or overwhelmed.
• Lose your appetite.
• Overeat or want to eat unhealthy foods.
• Want to use drugs or alcohol.

• Sore, tense muscles, especially in the shoulders and neck.
• Headaches.
• Trouble breathing.
• A faster heart rate.
• Stomach pain, nausea, or vomiting.
• Diarrhea or constipation.
• Trouble concentrating.

Follow these instructions at home:

Eating and drinking

• Eat a healthy diet. This includes:
  • Eating foods that are high in fiber, such as beans, whole grains, and fresh fruits and vegetables.
  • Limiting foods that are high in fat and processed sugars, such as fried or sweet foods.
• Do not skip meals or overeat.
• Drink enough fluid to keep your urine pale yellow.

Alcohol use

• Do not drink alcohol if:
  • Your health care provider tells you not to drink.
  • You are pregnant, may be pregnant, or are planning to become pregnant.
• Drinking alcohol is a way some people try to ease their stress. This can be dangerous, so if you drink alcohol:
  • Limit how much you have to:
    • 0–1 drink a day for women.
    • 0–2 drinks a day for men.
  • Know how much alcohol is in your drink. In the U.S., one drink equals one 12 oz bottle of beer (355 mL), one 5 oz glass of wine (148 mL), or one 1½ oz glass of hard liquor (44 mL).

Activity

• Include 30 minutes of exercise in your daily schedule. Exercise is a good stress reducer.
• Include time in your day for an activity that you find relaxing. Try taking a walk, going on a bike ride, reading a book, or listening to music.
• Schedule your time in a way that lowers stress, and keep a regular schedule. Focus on doing what is most important to get done.

Lifestyle

• Identify the source of your stress and your reaction to it. See a therapist who can help you change unhelpful reactions.
• When there are stressful events:
  • Talk about them with family, friends, or coworkers.
  • Try to think realistically about stressful events and not ignore them or overreact.
  • Try to find the positives in a stressful situation and not focus on the negatives.
  • Cut back on responsibilities at work and home, if possible. Ask for help from friends or family members if you need it.
• Find ways to manage stress, such as:
  • Mindfulness, meditation, or deep breathing.
  • Yoga or tai chi.
  • Progressive muscle relaxation.
  • Spending time in nature.
  • Doing art, playing music, or reading.
  • Making time for fun activities.
  • Spending time with family and friends.
• Get support from family, friends, or spiritual resources.

General instructions

• Get enough sleep. Try to go to sleep and get up at about the same time every day.
• Take over-the-counter and prescription medicines only as told by your health care provider.
• Do not use any products that contain nicotine or tobacco. These products include cigarettes, chewing tobacco, and vaping devices, such as e-cigarettes. If you need help quitting, ask your health care provider.
• Do not use drugs or smoke to deal with stress.
• Keep all follow-up visits. This is important.

Where to find support

• Talk with your health care provider about stress management or finding a support group.
• Find a therapist to work with you on your stress management techniques.

Where to find more information

• National Alliance on Mental Illness: www.nami.org
• American Psychological Association: www.apa.org

Contact a health care provider if:

• Your stress symptoms get worse.
• You are unable to manage your stress at home.
• You are struggling to stop using drugs or alcohol.

Get help right away if:

• You may be a danger to yourself or others.
• You have any thoughts of death or suicide.

• Call 911.
• Call the National Suicide Prevention Lifeline at 1-800-273-8255 or 988 in the U.S.. This is open 24 hours a day.
• If you’re a Veteran:
  • Call 988 and press 1. This is open 24 hours a day.
  • Text the Veterans Crisis Line at 838255.

Summary

• Feeling a certain amount of stress is normal, but severe or long-term (chronic) stress can affect your mental and physical health.
• Chronic stress can put you at higher risk for anxiety, depression, and other health problems such as digestive problems, muscle aches, heart disease, high blood pressure, and stroke.
• You may be at higher risk for stress-related problems if you do not get enough sleep, are in poor health, lack emotional support, or have a mental health disorder such as anxiety or depression.
• Identify the source of your stress and your reaction to it. Try talking about stressful events with family, friends, or coworkers, finding a coping method, or getting support from spiritual resources.
• If you need more help, talk with your health care provider about finding a support group or a mental health therapist.