Reducing Stress

Everyone experiences stress at one time or another. Stress is a reaction to a situation where a person feels threatened or anxious. Stress can be positive (e.g. preparing for a baptism) or negative (e.g. dealing with loss of a job). Learning productive ways to cope and getting the right care and support can help reduce stressful feelings and symptoms.

After a traumatic event, people may have negative reactions. These events may include personal or environmental disasters, or fearing for their lives. The symptoms may be physical or emotional. Common reactions to a stressful event can include:

disbelief, shock, and numbness

feeling sad, frustrated, and helpless

difficulty concentrating and making decisions

headaches, back pains, and stomach problems

smoking or use of alcohol or drugs

Productive 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 care of yourself.

Eat healthy, well-balanced meals

Exercise on a regular basis

Get plenty of sleep

Give yourself a break if you feel stressed out

Talk to others. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.

Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.

Take a break. If news events are causing your stress, take a break from listening or watching the news.

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 Youth Cope with Stress

Children and adolescents often struggle with how to reduce stress. Young people 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 and school counselors can take steps to provide stability and support that help young people feel better.

Tips

Tips for Parents

It is natural for children to worry when scary or stressful events happen in their lives. Discussing with your children about these events can help put overwhelming information into a more balanced setting. Stay involved about what children see and hear about stressful events happening in their lives. Here are some suggestions to help children cope:

Maintain a daily routine. Helping children wake up, go to sleep, and eat meals at regular times provide them a sense of stability. Going to school and participating in typical after-school activities also provide stability and extra support.

Talk, listen, and encourage expression. Create opportunities for your children to talk, but do not force them. 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. Having these conversations from time to time can make a huge impact. Ask them often how they feel in a week, in a month, and so on.

Watch and listen. Be alert for any changes in their behavior. Are children sleeping more or less? Are they withdrawing from friends or family? Any changes in behavior may be signs that your child is having problems and may need support.

Reassure. Stressful events can challenge a child’s sense of safety and security. Reassure your child about his or her safety and well-being; that it is a very high priority. Discuss ways that you, the school, and the community are taking steps to keep them safe.

Connect with others. Consult with 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 and safety of all children in stressful times.

Tips for Kids and Teens

After a traumatic event, it is perfectly normal to feel anxious about your safety and well-being. 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 and anxieties.

Talk to and stay connected to others. This might be:

Parents, or other relatives

Friends

Teachers

Coach

Family doctor

Member of the clergy

Talking with someone can help you make sense out of your what you experienced and figure out ways to feel better. If you are not sure where to turn, call your local crisis intervention center, or 911 if you feel you are a threat to yourself or others.

Get active. Go for a walk, play sports, play a musical instrument, or be active in your church. Volunteer with a community group that promotes nonviolence or another school or community activity that you enjoy. These can be positive ways to handle your feelings and to see that things are going to improve.

Take care of yourself. Try to get plenty of sleep, eat right, exercise, and keep a normal daily routine. By keeping yourself healthy, you will be better able to better handle a tough time.

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 you get some relaxation.