How can cope with stress

If you make a mistake at work, do you assume you're going to get fired? Have a fight with your partner and worry the relationship may be over? It's not uncommon to jump to worst-case scenarios when dealing with an upsetting issue, but blowing things out of proportion only intensifies your stress.

To soften your inner negativity, she suggests looking at things from a different perspective. Talk to yourself as if you were offering advice to your best friend and odds are you'll have much more compassionate and positive things to say. Like alcohol or drugs, food often becomes a crutch when coping with difficult times. Soothing your pain with high-calorie, high-sugar, or high-fat comfort foods feels good at first, but it can quickly spiral out of control when your mind and body begin to associate negative emotions with eating.

At the first sign of stress, anger, or sadness you'll instinctively reach for food rather than dealing with the feelings at hand. Overeating can also make you feel bloated and sluggish—and that's not going to do your mental health any favors, Smith says. Instead, he says, focusing the bulk of your diet on "reasonable portions of healthy food" can help you stay clear-headed so you can better tackle the stressors ahead. And, Smith adds, if you happen to have some junk food in the mix, it's OK—just as long as it's not your go-to when you feel frazzled.

By Lauren A. Greene and Korin Miller Updated January 11, Save Pin More. Start Slideshow. Portrait young stressed displeased worried business student woman sitting in front of laptop computer. Credit: Adobe Stock. Credit: courtesy of resorts. Credit: Getty Images. Credit: Photo by Cathryn Lavery on Unsplash. Close up on woman's hands knitting. Black beads bracelet in girl hand. Can be used as fashion accessories, also as praying beads, for counting prayers or practicing mindfulness meditation.

Some believe black stone has protection power. Portrait of African American woman with eyes closed. A young woman taking a break from technology. Young woman relaxing in the bedroom at home and drinking wine , alcohol-immune-system. Young brunette curly female reading her bill papers, looking stressed. You may not know the word for it, but odds are you've ruminated in the past.

Unrecognized woman eating unhealthy food and crying. Caucasian teenage girl in cute warm pajamas sitting in the bed and watching movie on laptop. By continuing to use the site, you agree to the use of cookies. Privacy Policy Cookie Preferences. Error was Detected. Your browser doesn't support JavaScript code, or you have disabled JavaScript. Choose location Choose Location. Sign in or Enroll Enter a search term:. Change Location X. We've expanded your view You are now viewing all services in the Sutter Health network.

You can change your location above to narrow your view to a medical group, hospital, city or zip. Search Close Search. Learn how tension affects your health and how to reduce everyday stress. Contributor Malaika Stoll, M. Fight or Flight Sudden or ongoing stress activates your nervous system and floods your bloodstream with adrenaline and cortisol, two hormones that raise blood pressure, increase heart rate and spike blood sugar.

Effects of Too Much Stress "If constantly under stress, most of us will eventually start to function less well," says Malaika Stoll, M. Re-balance Work and Home All work and no play? Build in Regular Exercise Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones.

Eat Well and Limit Alcohol and Stimulants Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Connect with Supportive People Talking face to face with another person releases hormones that reduce stress. Carve out Hobby Time Do you enjoy gardening, reading, listening to music or some other creative pursuit? Bond with Your Pet Clinical studies show that spending even a short time with a companion animal can cut anxiety levels almost in half.

Don't concern yourself with your family or work while you are working out; this is your time and don't let anyone or anything interfere. Go outdoors whenever possible. A little sunshine and activity can do you a world of good and enhance your entire life outlook. Think positive. For each negative thought you have, try to counter it with something positive. Always look for that silver lining.

Be a 'kid' sometimes. Do what you enjoyed doing when you were a child. Draw, paint, dance, read, play music, even play with play-dough. Express yourself without worrying about maintaining the image of who you are 'supposed' to be. Just relax and enjoy yourself. We all have a little child in us and it's a good idea to allow that child within to come out and play from time to time.

Get yourself an adult colouring book and colour away your stress! Colouring is not just for kids. There are even colouring clubs for adults. Set realistic goals for yourself. For example, if you are dieting, realise that you cannot lose 10kg in one month. Allow for sufficient time to reach your goals and acknowledge that occasional setbacks may occur.

Avoid expectations altogether if you can; expectations and reality are often two entirely different things. Learn to manage your time well.

Time management is essential when you have to juggle numerous projects or roles. Always give yourself sufficient time to accomplish your tasks.

Learn that it is OK to say 'no' occasionally. Very often, we feel we have to say 'yes' to everyone, every time we are asked for help. Remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need. Make time for yourself. You have to be on top of your priority list. Attend to your own needs first. Once they are met you will find that you may have more time for others.

Take a day off from work and just spend the day doing what you want to do. Let yourself recharge. Pamper yourself. Book a massage or a spa treatment.