Stress and Mental Wellbeing

Stress is normal, but long stress is heavy

Everyone feels stress. The CDC describes it as the body's physical and emotional response to new or challenging situations, and says it can be a normal coping response. When stress lasts a long time, called chronic stress, it can make health problems worse.

The CDC lists common signs: fear, anger, sadness or worry; changes in appetite and energy; trouble concentrating; sleep problems or nightmares; headaches, body pains or stomach problems; and more use of alcohol or other substances. The NIMH explains that stress is usually a response to an outside cause, while anxiety can linger even when there is no current threat.

Healthy ways to cope

The CDC suggests taking breaks from news and social media, making time to unwind with deep breaths, stretching or meditation, keeping a journal, spending time outdoors and writing down things you are grateful for. Look after your body too: the CDC recommends 7 or more hours of sleep for adults, building up to 2.5 hours of activity a week, eating fruits, vegetables, lean protein and whole grains, and limiting alcohol.

The NIMH adds sticking to a sleep routine, avoiding excess caffeine, and challenging negative and unhelpful thoughts.

Five steps for wellbeing

The NHS shares five steps: connect with other people, be physically active, learn new skills, help other people, and pay attention to the present moment. Small actions count, like a shared meal with family, a walk with a friend, or volunteering locally. The NHS notes that being active can also raise self-esteem and help you set and reach goals.

Talking with people you trust about how you feel is one of the simplest tools on the CDC's list.

When to get help

If stress or worry interferes with daily life, makes you avoid things, or never seems to lift, the NIMH says it may be time to talk to a professional. A licensed doctor, counselor or therapist can help you find the right support.

If you are in immediate distress or thinking about hurting yourself, call or text 988 to reach the 988 Suicide and Crisis Lifeline in the US, or chat at 988lifeline.org. It is free, confidential and available 24 hours a day. If someone is in immediate danger, call 911.

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