Tips for Reducing Stress

See your health care provider to discuss stress and how it affects you.

Talk about it. A friend or family member may help you sort out your feelings and get a new perspective on problems. Join a support group.

Exercise.

Get enough sleep. Most people need about six to nine hours of sleep at regular times. Often, people under stress give up sleep to finish more work, or cannot sleep because they are thinking about their stressors. If you have trouble sleeping, try the following strategies: Make a mental list of all the things you have to be thankful for; exercise during the day; don't drink alcohol or caffeinated beverages in the evening; take a warm bath before going to bed; go to bed at the same time every night.

Take a break and treat yourself.

See a therapist or counselor. Counseling can help you work through problems and make decisions in a non-threatening environment.

Practice hypnosis, biofeedback or massage to relieve tension. For example, massage can aid in increased blood circulation and lower blood pressure, reduction in fatigue, increased restfulness of sleep, increased sense of well-being and elevated mood.

Listen to music. Quiet, soothing music alone or with relaxation techniques such as meditation, deep breathing, or visualization may help you relax.

Watch what you eat. A healthy diet can help you handle stress. Eat breakfast, cut back on caffeine, watch sugar intake, and stick to a regular meal schedule.

Remind yourself of your accomplishments.

Look positively at change, instead of fearing it. Change may bring benefits you don't expect.

Look back on a crisis as a learning opportunity. This will help you respond better to similar problems in the future.

Ask for help. If stress and its effects get out of hand, consider contacting your health care provider, mental health centers, employee assistance programs, and other professionals such as clergy, social workers, counselors and therapists, nurses.

What are your warning signs?

You will be able to manage stress better if you recognize the symptoms. Check the symptoms you frequently feel when you are stressed. It is always important to tell your doctor about any uncomfortable symptoms that you feel since some of these symptoms may have causes other than stress (e.g., side effects of medications, effects of HIV). See your health care provider if symptoms are severe or persistent.

Physical Symptoms

allergies
a change in appetite
back pain
high blood pressure
breathlessness
chest pain
clammy hands
a cold
constipation
diarrhea
dizziness
fatigue
headaches
racing heartbeat
muscle tension
nightmares
rashes
restlessness
sleeping problems
stomachaches
Other _______

Emotional Symptoms

anger
anxiety
denial of a problem
depression
difficulty making decisions
loneliness
nervousness feeling powerless
feeling rejected
feeling trapped
feeling unhappy for no reason
being easily upset
worrying frequently
Other _______
Behavioral Symptoms

increasing use of alcohol, tobacco or other drugs
neglecting appearance
arguing with friends or partner
avoiding tasks and responsibilities
difficulty concentrating crying easily
being late to work
overeating or undereating
snapping at people
watching more TV
withdrawing from family and friends
Other _______

The worksheets were adapted from Stress Management: Self Care Handbook by Channing L. Bete Co., Inc.

This article has been reprinted at The Body with the permission of AIDS Project Los Angeles (APLA).

What are your warning signs? You will be able to manage stress better if you recognize the symptoms. Check the symptoms you frequently feel when you are stressed. It is always important to tell your doctor about any uncomfortable symptoms that you feel since some of these symptoms may have causes other than stress (e.g., side effects of medications, effects of HIV). See your health care provider if symptoms are severe or persistent.
Physical Symptoms
	allergies a change in appetite back pain high blood pressure breathlessness chest pain clammy hands a cold constipation diarrhea dizziness	fatigue headaches racing heartbeat muscle tension nightmares rashes restlessness sleeping problems stomachaches Other _______
Emotional Symptoms
	anger anxiety denial of a problem depression difficulty making decisions loneliness nervousness	feeling powerless feeling rejected feeling trapped feeling unhappy for no reason being easily upset worrying frequently Other _______
Behavioral Symptoms
	increasing use of alcohol, tobacco or other drugs neglecting appearance arguing with friends or partner avoiding tasks and responsibilities difficulty concentrating	crying easily being late to work overeating or undereating snapping at people watching more TV withdrawing from family and friends Other _______
The worksheets were adapted from Stress Management: Self Care Handbook by Channing L. Bete Co., Inc.