Healthy Ways to Cope with Stress

Healthy Ways to Cope with Stress

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

• Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
• Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
• Take care of your body.
  • Take deep breaths, stretch, or meditate.
  • Try to eat healthy, well-balanced meals.
  • Exercise regularly.
  • Get plenty of sleep.
  • Avoid excessive alcohol, tobacco, and substance use.
  • Continue with routine preventive measures (such as vaccinations, cancer screenings, etc.) as recommended by your healthcare provider.

• Make time to unwind. Try to do some other activities you enjoy.
• Talk to others. Talk with people you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
• Connect with your community- or faith-based organizations.
• Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
• Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor.

Helping Others Cope

Taking care of yourself can better equip you to take care of others. Helping others cope with stress through phone calls or video chats can help you and your loved ones feel less lonely or isolated.

Helping Children and Youth Cope with Stress

Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic event—like a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

Tips

Tips for Parents and Caregivers
It is natural for children to worry when scary or stressful events happen in their lives. Talking to your children about these events can help put frightening information into a more balanced setting. Monitor what children see and hear about stressful events happening in their lives. Here are some suggestions to help children cope:

• Maintain a normal routine. Helping children wake up, go to sleep, and eat meals at regular times provide them a sense of stability.
• Talk, listen, and encourage expression. Listen to your child’s thoughts and feelings and share some of yours. After a traumatic event, it is important for children to feel they can share their feelings and that you understand their fears and worries.
• Watch and listen. Be alert for any change in behavior. Any changes in behavior may be signs that your child is having trouble and may need support.
• Reassure your child about his or her safety and well-being. Stressful events can challenge a child’s sense of safety and security.  Discuss ways that you, the school, and the community are taking steps to keep them safe.
• Connect with others. Talk to other parents and your child’s teachers about ways to help your child cope. It is often helpful for parents, schools, and health professionals to work together for the well-being of all children in stressful times.

Tips for Kids and Teens
After a traumatic event, it is normal to feel anxious about your safety and security. Even if you were not directly involved, you may worry about whether this type of event may someday affect you. Check out the tips below for some ideas to help deal with these fears.

• Talk to and stay connected to others. Talking with someone you trust can help you make sense out of your experience. If you are not sure where to turn, call your local crisis intervention center or a national hotline.
• Take care of yourself. Try to get plenty of sleep, eat right, exercise, and keep a normal routine.
• Take information breaks. Pictures and stories about a disaster can increase worry and other stressful feelings. Taking breaks from the news, Internet, and conversations about the disaster can help calm you down.

Tips for School Personnel
School personnel can help their students restore their sense of safety by talking with the children about their fears. Other tips for school personnel include:

• Reach out and talk. Create opportunities to have students talk, but do not force them. You can be a model by sharing some of your own thoughts as well as correct misinformation.
• Watch and listen. Be alert for any change in behavior. Are students withdrawing from friends? Acting out? These changes may be early signs that a student is struggling and needs extra support from the school and family.
• Maintain normal routines. A regular classroom and school schedule can provide a sense of stability and safety. Encourage students to keep up with their schoolwork and extracurricular activities but do not push them if they seem overwhelmed.
• Take care of yourself. You are better able to support your students if you are healthy, coping and taking care of yourself first. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.

Supplements for Managing Your Stress 

Melatonin

Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle. Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness. Some research suggests that because stress is linked to insomnia, supplementing with melatonin may help.

One review of 7 high quality studies involving 205 people investigated the effectiveness of melatonin for managing secondary sleep disorders, which are those that result from another condition, such as stress or depression.

The researchers concluded that melatonin decreased the time it took people to fall asleep and increased total sleep time but did not significantly affect sleep quality as compared to a placebo. Randomized controlled trials have found doses as small as 0.5 mg per night to be effective.

Though melatonin is a natural hormone, supplementing with it does not affect your body’s production of it. Melatonin is also non-habit-forming, but it’s best to start with the lowest dose possible and work up to a higher dose if necessary. 

Magnesium 

Magnesium is an essential mineral that your body uses in more than 300 different biochemical reactions. It’s involved in numerous aspects of healthy bodily function, including DNA synthesis, nerve and muscle function, and blood sugar and blood pressure regulation.

Magnesium is found mostly in nuts and seeds, green leafy vegetables, and fish.

Research shows that magnesium may be involved in stress management, particularly for people who don’t get enough magnesium in their diet. One older study in 100 people found that people who supplemented with 400 mg of magnesium per day for 90 days had increased heart rate variability (HRV) compared to a control group.

Some studies have linked low HRV to depression, sleep disturbances, and stress. Another high quality trial assessed the effects of daily supplementation of 300 mg of magnesium and 30 mg of vitamin B6 for 8 weeks in 264 people with low magnesium levels. Researchers in this study noted that participants who received magnesium alone had similar decreases in stress scores to those who received magnesium and vitamin B6.

However, people with stress that was categorized as “severe” or “extremely severe” saw more improvement when taking both magnesium and vitamin B6.

Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it has been used in Indian Ayurveda, one of the world’s oldest medicinal systems. Ashwagandha is thought to enhance your body’s resilience to physical and mental stress.

In one study on the stress-relieving effects of ashwagandha, researchers randomized 60 individuals with mild stress to receive 240 mg of a standardized ashwagandha extract or a placebo daily for 60 days. Compared with the placebo, supplementing with ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha was also linked to a 23% reduction in morning levels of cortisol, a stress hormone.

What’s more, an older review of five studies examining the effects of ashwagandha on anxiety and stress observed that people who supplemented with ashwagandha extract scored better on tests measuring levels of stress, anxiety, and fatigue.

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