Valerie Scardino, M.P.A - Communications Director, Office on Women's Health, HHS
2008-12-01

Stress can take on many different forms and can contribute to common problems, including headache, poor sleep, difficulty concentrating, short-temper, upset stomach, job dissatisfaction, low morale, depression, and anxiety.

If you're feeling anxious or stressed about things you feel are out of your control, here are some tips that might help:

• Relax – It's important to unwind. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can't do these things, take a few minutes to sit, listen to soothing music, or read a book.
• Make time for yourself – No matter how busy you are, try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend. Sleep – Your stress could get worse if you don't get enough sleep. You also can't fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.
• Eat right – Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers.
• Get moving – Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood.
• Get help from a therapist – Talking to a therapist can help you work through stress and find better ways to deal with problems.

When times are rough, take some time to share your concerns with your doctor, friends, and family. Come up with a plan that helps you cope with stress. You can take steps to feel better—even during challenging times. Share any concerns you might have with your doctor, friends, and family. Remember, there are steps you can take to feel better.

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