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SIGNS AND HEALTH EFFECTS
When you're stressed, you might feel:
Concerned
Angry
Irritable
Depressed
Unable to concentrate
Stress also affects your body. Physical signs of stress include:
Headaches
Difficulty sleeping or sleeping excessively
Stomach ache
Weight gain or loss
Tension in the muscles
Stress can also cause a weakened immune system (the body's system that
fights infections), which could increase your chance of getting sick.
CAUSES OF STRESS
What is stress?
Stress is the way the body reacts to a
challenge or demand. Change often
causes stress. Even positive changes,
like having a baby or getting a promotion
at work, can be stressful. Stress can be short-term or long-term.
Common causes of short-term stress:
Having the need to do many things in a short time ,having many small
problems in the same day, such as getting stuck in traffic or arriving
late to a place, prepare for a presentation at school or work, arguing
with someone.
Common causes of long-term stress:
Having problems at work or at home, have money problems, have a long-
term illness, caring for a sick person, dealing with the death of a loved
one
HOW TO PREVENT
Preventing and managing chronic stress can
reduce your risk of other medical problems,
such as heart disease, obesity,
high blood pressure, and depression.
You can prevent or reduce stress if:
You plan ahead
You decide what things you have to do first
You are prepared for stressful situations
Certain types of stress are difficult to avoid. You can find ways to manage stress
by:
You notice when you feel stressed
You take time to relax
You stay physically active and eat healthy foods
Are you looking for solutions to the problems you are having? You talk to your
friends and family
BENEFITS OF REDUCING STRESS
Over time, long-term stress can cause health problems.
Controlling stress can help you:
Get along better with family and friends
Sleep better
Control your weight
Reduce muscle tension
Improve your mood
TAKE ACTION
Plan your time.
Think in advance about how you are going to use your time.
Make a list of the things you need to do and decide which
is the most important, and do that first.
Be realistic about how long it will take you to do
each thing.
Get ready.
Prepare in advance for stressful events, for example; a serious conversation
with a loved one. You can:
Imagine what the place where you are going to look like and what you are
going to say
Think about different ways the conversation could go, and how you might
respond.
Have a plan to end the conversation early if you need time to think.
RELAX
Relax with deep breaths or meditation.
Deep breathing and meditation can
help you relax your muscles and
clear your mind.
Learn about breathing, meditation,
and other ways to reduce stress.
Relax your muscles.
Stress causes tension in the muscles.
Try stretching exercises or taking a hot
shower to relax.
GET ACTIVE
Regular physical activity can help prevent and manage stress. It can also help you
relax your muscles and improve your mood.
So get active:
Aim for 150 minutes a week of moderate to vigorous aerobic activity.
Try cycling or walking
Do muscle-strengthening activities, such as push-ups or weight lifting, at least 2 days
a week
Remember, any amount of physical activity is better than none!
FOOD AND ALCOHOL
Eat healthy.
Give your body enough energy by consuming healthy foods, including
vegetables, fruits, grains and proteins.
Get tips for healthy eating.
Drink alcohol in moderation.
Avoid using alcohol or drugs
to manage stress.
If you decide to drink alcohol,
do so only in moderation.
This means:
One drink or less a day for women
Two drinks or less a day for men
 SUPPORT
Talk to family and friends.
Tell your family and friends if you feel
stressed. Maybe they can help you.
Learn how friends and family can help
you feel less stressed. Seek help
if you need it. Stress is a normal part of life. However, if your stress doesn't
go away or gets worse, you may need help. Over time, stress can cause
serious health problems, such as depression or anxiety. If you feel sad
or hopeless, talk to your doctor about depression, if you're feeling
anxious, find out how to get help coping with anxiety. If you've
experienced a traumatic event, such as a serious accident, crime, or
natural disaster, learn about post-traumatic stress disorder treatment.
A mental health professional (such as a psychologist or social worker)
can help treat these conditions with talk therapy or medications. Learn
more about talk therapy. Finally, keep in mind that many people need
help dealing with stress, so there's no reason to feel embarrassed.