Stress Management

Causes of stress

Stress can be caused by many types of situations, such as:

• Everyday challenges from work, school, family and relationships 
• Personal loss such as job loss, divorce or a death in the family
• Major disasters such as wildfires, earthquakes and pandemics
• Traumatic events ranging from abuse and assault to accidents
• Positive events that bring big changes, such as a new job, getting married or having a child 
• Your own thoughts: how you think about a stress-causing event can make you feel worse – or better

Common reactions to stressful events include:

• Headache and muscle tension
• Fatigue and restlessness
• Feeling sad, upset and anxious
• Lack of motivation or focus
• Overeating or undereating

Healthy vs. harmful stress

Short-term stress can help when you need it – whether that’s passing a test at school, doing well in a job interview or stepping on the brakes to avoid a car crash. It can motivate you and help you learn how to face that challenge in the future. Your symptoms usually go away after the stressful event is over.

Long-term stress can go on for a longer time, even months, such as financial challenges. Your symptoms are intense and more difficult to manage. This can be harmful for your mind and body to have symptoms of stress for a long period of time.

Stress management tips

Everyone experiences stress throughout their lives. It’s important to build healthy habits so you can manage symptoms of stress and feel able to handle stressful situations.

Some healthy tips for managing stress include:

• Eat healthy, well-balanced meals.
• Get regular exercise.
• Get plenty of sleep.
• Try stretching, deep breaths or meditation.
• Take breaks from the news and social media. Constant information about negative events can be upsetting.

Know when you need more help

• Talk to your primary care provider (PCP) about what is making you stressed, how you are feeling and if you or a loved one is experiencing physical, emotional or sexual abuse. They may have recommendations and can provide additional resources to help you feel better.
• For mental health or substance abuse treatment referrals, call the Behavioral Health Recovery Services (BHRS) ACCESS Call Center at 1-800-686-0101. TTY users call 1-800-943-2833. Leave a message with your name and call-back number and someone from BHRS will return your call. 

Helping kids cope with stress

Because of their level of growth, children and adolescents often struggle with how to cope with stress. Young people can be overwhelmed when their stress is linked to painful and scary events. These stressful events can range from juggling responsibilities, navigating friendships, changing schools or moving to natural disasters, a death in the family, school shootings or violence. Children and adolescents may also experience stress when they notice tension or witness arguments at home, or watch something violent on television, social media or video games. Parents and educators can take steps to offer support that help young people cope with stressful situations.

Tips for parents

It is normal for children to have a mix of emotions  when scary or stressful events happen in their lives. They may have feelings of fear, worry or nervousness. Talk with children about these stressful events and check in to see how they are feeling. Here are some tips to help children cope with stress.

• Keep a normal routine Helping children wake up, go to sleep and eat meals at routine times gives them a sense of support and stability. Going to school and taking part in normal after-school events also gives extra support and predictability.
• Talk and listen Set aside some time for  your children to talk if they want. Remember, it’s important not to push them! By listening to their thoughts and feelings, and sharing a few of your own, you can really help them feel better. Let them know that it’s perfectly normal to have fears and worries. Keep these talks going by asking them how they feel in a week, a month, etc.
• Watch and listen Be alert for any change in their behavior and actions. Are children sleeping more or less? Are they withdrawing from friends or family? Are they behaving in any way that feels different to what you usually see? Are they watching scary events on the news more often? Any changes in actions, even small changes, may be signs that the child is having trouble coming to terms with the event and may need support.
• Comfort Stressful events can test a child's sense of well-being and safety. Take time to comfort your child about their safety and well-being. Talk about steps that you, their school and your neighbors are taking to keep them safe.
• Talk with others Make an ongoing effort to talk with other parents and your child’s teachers about issues and ways to help your child cope. You do not have to deal with problems alone. The best way to support children’s well-being is for parents, schools and health experts to work together.  

Stress management resources

• Information on managing stress – Centers for Disease Control (CDC)
• Managing Stress – National Alliance on Mental Illness
• Disaster Distress – SAMHSA
• Coping with Disasters – American Psychological Association
• Helping Children and Adolescents Cope with Traumatic Events – National Institute of Mental Health
• Helping Teens Cope After a Natural Disaster – CDC

Find out how to get mental health care, learn about common mental health issues and find self-help resources