Stress management: Examine your stress reaction
Stress management starts with an honest assessment of how you react to stress. You can then counter unhealthy ways of reacting with more-helpful techniques.
By Mayo Clinic Staff
It's hard to avoid stress these days with so many competing demands for your time and attention. But with good stress management skills, you can cope with stress in a healthy way.
One of the first steps toward good stress management is understanding how you react to stress — and making changes if necessary. Take an honest look at how you react to stress and then adopt or modify stress management techniques to make sure the stress in your life doesn't lead to health problems.
Evaluate how you react to stress
Stress management skills often don't come naturally. You can learn new stress management skills or modify your existing stress management skills to help you cope better, though.
First, take a look at how you react to stress. Some people seem to take everything in stride. Their naturally laid-back attitudes shine through, even in stressful situations. Another deadline? They can handle it. The dishwasher is leaking? No problem, it will be a simple repair. Others get anxious at the first sign of a stressful situation. Running late for a meeting? Time to panic! Stuck in a traffic jam? Let the cursing begin!
Here are some common but unhealthy reactions to stress. Do any of these describe your reactions? If you're not sure, consider keeping a daily journal for a week or so to monitor your reactions to stressful situations.
April 21, 2016
- Pain. You may unconsciously clench your jaws or fists or develop muscle tension, especially in your neck and shoulders, all of which can lead to unexplained physical pain. Stress may also cause a variety of other health ailments, including upset stomach, shortness of breath, back pain, headaches and insomnia.
- Overeating. Stress may trigger you to eat even when you're not hungry, or you may skip exercise. In contrast, you may eat less, actually losing weight when under more stress.
- Anger. Stress may leave you with a short temper. When you're under pressure, you may find yourself arguing with co-workers, friends or loved ones — sometimes with little provocation or about things that have nothing to do with your stressful situation.
- Crying. Stress may trigger crying jags, sometimes seemingly without warning. Little things unrelated to your stress may leave you in tears. You also may feel lonely or isolated.
- Depression. Sometimes stress may be too much to take. You might avoid the problem, call in sick to work, feel hopeless or simply give up. Chronic stress can be a factor in the development of depression or anxiety disorders.
- Negativity. When you don't cope well with stress, you may automatically expect the worst or magnify the negative aspects of any undesirable situation.
- Smoking. Even if you quit smoking long ago, a cigarette may seem like an easy way to relax when you're under pressure. In fact, stress is a leading cause of having a smoking relapse. You may also find yourself turning to alcohol or drugs to numb the effects of stress.
See more In-depth
- Stress and your health fact sheet. U.S. Department of Health and Human Services. http://www.womenshealth.gov/publications/our-publications/fact-sheet/stress-your-health.html. Accessed April 4, 2016.
- Stress: The different kinds of stress. American Psychological Association. http://www.apa.org/helpcenter/stress-kinds.aspx. Accessed March 29, 2016.
- How stress affects your health. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx. Accessed April 4, 2016.
- Stress tip sheet. American Psychological Association. http://www.apa.org/helpcenter/stress-tips.aspx. Accessed April 6, 2016.
- Coping with stress. Centers for Disease Control and Prevention. http://www.cdc.gov/violenceprevention/pub/coping_with_stress_tips.html. Accessed April 4, 2016.
- Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones & Bartlett Learning; 2017.
- Olpin M, et al. Stress Management for Life. 4th ed. Boston, Mass.: Cengage Learning; 2016.