Stress in Adults: How to Manage
Stress in Adults: How to Manage
Everyone has stress from time to time. It's usually caused by dealing with something that's hard.
Stress can be good. For example, it can help keep you safe when things are scary.
But sometimes stress isn't good. If it lasts a long time, it can make your body and mind feel tired or sick.
Learning about stress and ways to manage it can help you to be healthy.
What are the causes?
Big life changes can cause stress, such as:
Getting hurt or sick.
Moving.
Losing someone.
Getting married or divorced.
Starting or losing a job.
Other things that can cause stress include:
Working too much or for too long at a time.
Money problems.
Feeling pressure from things at home, such as:
Relationship problems.
Taking care of children.
How to recognize stress
Stress can make you feel:
Sad or guilty.
Angry or annoyed.
Worried or scared.
Out of control.
Stress can also cause issues such as:
Trouble focusing your mind.
Sleep problems.
Feeling very tired or sleepy even when you get enough sleep.
Pain in your body, such as:
Headaches.
Tight or sore muscles.
Trouble breathing.
A faster heart rate.
Having stomach-aches, feeling sick, or throwing up.
Loose or watery poop (diarrhea) or trouble pooping (constipation).
Stress can make you want to:
Eat too much or skip meals.
Eat unhealthy foods.
Use substances as a way to deal with or escape feeling stress.
Work too much on tasks or not at all.
How can stress affect me?
Some stress can help you get things done, like meeting a deadline.
But having too much stress, or having a lot of stress for too long, can hurt your body and mind. For example, it can raise your risk for:
Anxiety. This means feeling worried or nervous.
Depression. This means feeling sad or hopeless.
Stomach problems.
Heart disease.
High blood pressure.
Stroke.
You have a higher risk for problems from stress if:
You don't get enough sleep.
You're in poor health.
You don't have emotional support.
You have a mental health disorder, such as:
Anxiety.
Depression.
What actions can I take to manage stress?
To help manage your stress, you can:
Do things that help you feel calm. These include:
Meditating.
Spending time in nature or watching nature videos.
Relaxing your muscles.
Doing deep breathing.
Coloring or drawing.
Move your body each day. Try:
Taking a short walk.
Doing yoga.
Do things you like or that are fun for you, such as:
Reading.
Listening to music.
Spending time with friends and family.
Follow these instructions at home:
Lifestyle
Get enough good sleep each night.
Eat healthy foods.
Drink more fluids as told.
To lower your stress:
Talk to someone you trust about what's happening.
Ask friends or family for help if you need it.
Try to think about the problem in a calm and real way.
Figure out what's making you stressed. Then make a plan for the best way to get through it. If you need it, ask for help from others.
Look for good things in the situation instead of only the bad.
Do not ignore it, but do not make it bigger than it is.
If you can, plan your time so you feel less stressed. Try to:
Keep a regular routine.
Focus on the most important things first.
General instructions
Take your medicines only as told.
Ask your health care provider about treatments that may help, such as talk therapy.
Where to find support
To get support, talk with:
Your provider.
A mental health provider, such as a therapist or counselor.
Where to find more information
To learn more, go to:
American Heart Association (AHA) at heart.org.
Click "Search" and type "stress management."
Find the link you need.
American Psychological Association (APA) at apa.org.
Click "Topics" and then click "stress."
Scroll down to "Coping with stress" and find the link you need.
Centers for Disease Control and Prevention (CDC) at cdc.gov.
Click "Search" and type "managing stress."
Find the link you need.
National Institute of Mental Health (NIMH) at nimh.nih.gov.
Click "Search" and type "stress management."
Find the link you need.
Contact a health care provider if:
You start to use substances to deal with your stress.
Your symptoms don't get better or they get worse.
You have new symptoms.
Get help right away if:
You feel like you may hurt yourself or others.
You have thoughts about taking your own life.
You have other thoughts or feelings that worry you.
These symptoms may be an emergency. Take one of these steps right away:
Go to your nearest emergency room.
Call 911.
Contact the Suicide & Crisis Lifeline (24/7, free and confidential):
Call or text 988.
Chat online at chat.988lifeline.org.
For Veterans and their loved ones:
Call 988 and press 1.
Text the Veterans Crisis Line at 838255.
Chat online at veteranscrisisline.net.
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.
Document Revised: 12/01/2025 Document Reviewed: 11/20/2025
Elsevier Patient Education © 2026 Elsevier Inc.