How to Deal with Stress and Anxiety

Life can be tough. We all feel stressed or worried sometimes. It's normal. But what happens when it feels like too much? This guide can help you understand stress and anxiety, and give you tools to feel better.

Understanding Stress and Anxiety

First, let's talk about what stress and anxiety really are. Stress is what happens when you have to deal with something hard. Think of it like getting ready for a big game. Your body gets ready to go!

Anxiety? That's when you feel worried or scared. Like when you have to take a test and you don't know what will happen. It's okay to feel anxious sometimes. But if you feel really anxious a lot, that could be a problem. It could mean you have an anxiety problem.

Stress vs. Anxiety: What's the Difference?

People often use these words together. Are they the same? Not really. Stress comes from something happening right now. Like a problem at school. Once the problem is gone, the stress goes away too. Anxiety can hang around even when things are calm. You might worry about things that could happen in the future.

What Does Stress and Anxiety Feel Like?

Everyone feels it differently. But here are some things you might notice:

• Your body: Headaches? Tight muscles? Feeling tired? Maybe your stomach hurts? Or your heart races?
• Your feelings: Getting angry easily? Feeling jumpy? Hard to focus? Feeling sad or scared? Like something bad is going to happen?
• Your actions: Eating more or less than usual? Trouble sleeping? Not wanting to hang out with friends? Putting things off? Maybe even using things like drugs or alcohol to cope?

How to Deal with Stress and Anxiety

The good news? There are things you can do! You can change how you live, learn ways to relax, and even change how you think. Here's how:

Changes You Can Make in Your Life

Little changes can make a big difference. Try these:

1. Get Moving: Exercise is awesome. It makes your brain happy! Try to move your body for 30 minutes most days. Walk, run, dance...whatever you like!
2. Eat Good Food: Food is fuel. Eat fruits, veggies, and healthy stuff. Avoid too much sugar and junk food.
3. Sleep Well: Sleep is super important! Try to get 7-8 hours every night. Make a bedtime routine to help you relax.
4. Step Away from the Screen: Too much screen time can make you feel worse. Take breaks! Especially before bed.
5. Manage Your Time: Feeling overwhelmed? Make a list! Break big tasks into smaller ones.
6. Connect with People: Friends and family are important. Spend time with people you care about.

Relaxation Techniques

Need to chill out now? Try these simple tricks:

• Breathe Deep: Slow, deep breaths can calm you down fast.
• Relax Your Muscles: Tense each muscle group in your body, then let it go. Feel the tension leave.
• Meditate: Focus on your breath. Let thoughts come and go.
• Do Yoga: Yoga is great for your body and mind.
• Be Mindful: Pay attention to what's happening right now. Don't worry about the past or future.
• Imagine a Happy Place: Close your eyes and picture somewhere peaceful.

Change the Way You Think

Sometimes, the problem isn't what's happening, but how you think about it. Try these ideas:

• Challenge Negative Thoughts: Are your thoughts really true? Or are they just making you feel bad?
• Stop Negative Thoughts: When you catch yourself thinking something bad, say "Stop!" and think of something good.
• Solve Problems: What's the problem? What can you do about it? Make a plan!
• Acceptance: You can't control everything. Sometimes, you just have to accept things as they are.
• Face Your Fears: Little by little, face the things that make you anxious. It gets easier over time.

How to Cope with Anxiety Right Now

What do you do when you feel anxious right now? These can help:

Things You Can Do Right Away

• Ground Yourself: What do you see? What do you hear? What do you smell? Focusing on your senses can bring you back to the present.
• Do Something You Enjoy: Listen to music. Take a bath. Read a book. Do something that makes you happy.
• Be Creative: Write, paint, draw, play music...express yourself!
• Move Your Body: Go for a walk. Dance. Do something active.
• Talk to Someone: Call a friend, family member, or therapist.
• Be Kind to Yourself: Treat yourself like you would treat a friend.

Things to Avoid

Some things seem like they help, but they actually make things worse. Watch out for these:

• Drugs and Alcohol: These might seem like they help in the moment, but they can lead to bigger problems.
• Avoiding Things: Hiding from your fears only makes them stronger.
• Thinking Too Much: Dwelling on negative thoughts makes you feel worse.
• Trying to Be Perfect: Nobody's perfect! It's okay to make mistakes.
• Hiding from People: Isolating yourself makes you feel lonely.

When to Ask for Help

Sometimes, you need more help than you can give yourself. If you're feeling really bad, if it's not going away, or if it's making it hard to live your life, talk to a doctor or therapist. It's a sign of strength, not weakness!

Dealing with stress and anxiety takes time and effort. Be patient with yourself. And remember, you're not alone!

Places to Get Help

Here are some places you can go for support:

• National Alliance on Mental Illness (NAMI): They have support groups and classes.
• Mental Health America (MHA): They have information and resources.
• The Anxiety and Depression Association of America (ADAA): They can help with anxiety and depression.
• Crisis Text Line: Text HOME to 741741.
• The National Suicide Prevention Lifeline: Call or text 988.

You got this. You can learn to manage your stress and anxiety and live a happier life!