Plan and Prepare
You can’t always avoid stress, but you can take steps to deal with stress in a positive way. Follow these tips for preventing and managing stress.
Being prepared and feeling in control of your situation might help lower your stress.
Plan your time.
Think ahead about how you’re going to use your time. Write a to-do list and figure out what’s most important — then do that thing first. Be realistic about how long each task will take.
Prepare yourself.
Prepare ahead for stressful events like a hard conversation with a loved one. You can:
Picture what the room will look like and what you’ll say
Think about different ways the conversation could go — and how you could respond
Have a plan for ending the conversation early if you need time to think
Relax
Relax with deep breathing or meditation.
Deep breathing and meditation can help relax your muscles and clear your mind. Learn about breathing, meditation, and other ways to ease stress
Relax your muscles.
Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax. Check out these stretches you can do
Get Active
Regular physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. So get active:
- Aim for 150 minutes a week of moderate-intensity aerobic activity — try going for a bike ride or taking a walk
- Do strengthening activities — like push-ups or lifting weights — at least 2 days a week
Remember, any amount of physical activity is better than none!
Read more about:
Georgia Cancer Center and MCG.
Food and Alcohol
Eat healthy.
Give your body plenty of energy by eating healthy — including vegetables, fruits, grains, and proteins. Get tips for healthy eating.
Drink alcohol only in moderation.
Avoid using alcohol or other drugs to manage stress. If you choose to drink, drink only in moderation. This means:
- 1 drink or less in a day for women
- 2 drinks or less in a day for men
Get Support
Talk to friends and family.
Give your body plenty of energy by eating healthy — including vegetables, fruits, grains, and proteins. Get tips for healthy eating.
Get help if you need it.
Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression or anxiety.
- If you’re feeling down or hopeless, talk with your doctor about depression
- If you’re feeling anxious, find out how to get help for anxiety
- If you’ve lived through a traumatic event (like a major accident, crime, or natural disaster), find out about treatment for PTSD, or post-traumatic stress disorder
A mental health professional (like a psychologist or social worker) can help treat these conditions with talk therapy (called psychotherapy) or medicine. Learn more about talk therapy.
Finally, keep in mind that lots of people need help dealing with stress — it’s nothing to be ashamed of.
