Stress: How to Care for Yourself

Stress is how your body and mind react to life's pressures, changes, and challenges. It can happen when you have too much to do, when things are different or uncertain, or when an activity feels hard or scary. Stress isn't always bad and is a normal part of life. But too much stress for too long can make you feel sick, tired, or upset.

Stress can feel different for everyone. It might make your heart beat too fast, tighten up your muscles, cause your stomach to hurt, or make your head ache. You might feel grumpy, nervous, sad, or like you want to cry. That's your body's way of telling you it needs a break and some care.

Care Instructions

  • Do simple things for yourself that can improve your mood and well-being, such as:
    • Eat healthy foods.
    • Get 8–10 hours of sleep a night.
    • Get physical activity every day — walk, participate in sports, or do anything else that gets you moving.
    • Take time to relax.
    • Practice yoga or meditation.
    • Avoid caffeine (including soda and energy drinks).
    • Avoid alcohol and other drugs.
    • Limit screen time and focus on other activities, such as spending time outdoors or in nature.
  • Try not to put so much on your schedule that it makes you stressed. 
  • When you feel stressed, reach out for support. Talk to a parent, a teacher, or a close friend. You can also try to take a break from the task that is making you feel stressed and do an activity you enjoy, such as drawing or going for a walk.

You:

  • Feel very down, worry a lot, can't focus, or are having trouble sleeping or eating
  • No longer want to do activities you used to enjoy
  • Can't stick to your usual routine or go to school

Go to the ER if...

You have thoughts or a plan to end your life.

You, a parent, or a friend can call or text the National Suicide Prevention Lifeline at 988.

More to Know

How is stress treated? Healthcare providers can offer strategies to help a person prevent and cope with stress. If the person is having a hard time managing their stress, the healthcare provider may recommend meeting with a counselor or therapist.

Can stress make you sick? Yes, stress can cause stomachaches or headaches. It can also make it easier to get sick because it makes your body run-down. Taking care of your body helps keep stress lower. It's important to get enough sleep, eat healthy foods, and balance work and play.