Some stress is a normal part of life. The aim isn’t to remove it, but to build habits that help you recover.
Key ideas
- Short bursts of stress are normal, but stress that doesn’t go away can affect your health and daily life.
- Regular activity, enough sleep, relaxation techniques and supportive people all help.
- Limiting excess caffeine and questioning unhelpful thoughts can make stress easier to manage.
- If stress interferes with your daily life or doesn’t ease, talk to a health care provider.
Everyone feels stressed sometimes. A deadline, a difficult conversation or a busy week can all trigger it. Short bursts of stress are a normal part of life, but when stress builds up and doesn’t ease, it can affect your sleep, mood and health.
Habits that help
The National Institute of Mental Health (NIMH) suggests several ways to cope with stress:
| Strategy | How to start |
|---|---|
| Get regular exercise | A 10-minute walk, some stretching or any activity you enjoy |
| Eat healthy, regular meals | Try not to skip meals when you’re busy |
| Protect your sleep | Keep a regular bedtime and a wind-down routine |
| Try a relaxation technique | Slow breathing, a relaxation app or mindfulness |
| Keep a journal | Write down what’s worrying you and what you can control |
| Avoid excess caffeine | Watch coffee, energy drinks and soft drinks |
| Stay connected | Spend time with people who help you cope in a positive way |
A simple breathing exercise
- Sit comfortably and relax your shoulders.
- Breathe in slowly through your nose for a count of four.
- Breathe out gently through your mouth for a count of six.
- Repeat for two to five minutes.
You can use this at your desk, before a stressful conversation or when you’re lying awake at night.
Small step
Schedule small breaks before you need them. A few minutes away from your screen every hour or so is easier to keep up than waiting until you feel overwhelmed.
Notice your thoughts
Stress often comes with unhelpful thoughts, such as assuming the worst or believing everything has to be perfect. NIMH suggests noticing these thoughts and challenging them. Ask yourself whether the thought is definitely true, and what you would say to a friend in the same situation.
Look after the basics
Stress and sleep affect each other. Our guides to how much sleep adults need and an evening wind-down routine can help you protect your rest, and regular walking is an easy way to stay active.
When to get help
Talk to your doctor or a mental health professional if stress or worry:
- interferes with your work, relationships or everyday life
- makes you avoid things you used to do
- seems to be there all the time, or doesn’t go away
Talk therapy, medication or a combination of the two can help with anxiety and related conditions.
Please note
If you’re in crisis or thinking about harming yourself, call or text 988 to reach the 988 Suicide & Crisis Lifeline, or chat at 988lifeline.org. In an emergency, call 911.
Still wondering?
What’s the difference between stress and anxiety?
Stress is usually a response to a specific pressure, such as a deadline, and eases when the situation passes. Anxiety can continue even without an obvious trigger. If either is affecting your daily life, it’s worth getting help.
How quickly do relaxation techniques work?
Some people feel calmer after a few minutes of slow breathing. Like other skills, relaxation techniques tend to work better with regular practice.
Can exercise really help with stress?
Staying active is one of the coping strategies the National Institute of Mental Health suggests, and even a short walk can help you feel calmer.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.