The key to coping with stress is not to avoid it, but to learn how to manage it in healthy ways. While no strategy can get your stress down to zero, taking a healthier approach to stress management can help reduce the negative impacts of stress on our bodies, like higher blood pressure and weakened immune system.
A coping strategy is any action we take to help us deal with a challenging situation, but some are better for us than others. The first step is to determine if your preferred strategies are constructive (positive and healthy) or destructive (negative and unhealthy).
A coping strategy is any action we take to help us deal with a challenging situation, but some are better for us than others. The first step is to determine if your preferred strategies are constructive (positive and healthy) or destructive (negative and unhealthy).
A constructive coping strategy: helps you:
Try some of these healthy coping strategies the next time you feel stressed out.
- Deal with the problem directly by exploring your options and determining the best approach.
- Approach stress with a more realistic attitude and healthy, helpful strategies.
- Minimize the negative impacts of stress on your body.
- Recognize and reduce your unhelpful and unhealthful emotional reactions to stress.
Try some of these healthy coping strategies the next time you feel stressed out.
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Problem-Focused CopingOne of the best ways to reduce stress is to deal directly with what’s causing it. If you’re struggling in a class, talk to your teacher and ask for help. If you’re overwhelmed by everything you have to do, make a schedule or a clear to-do list to stay organized. Taking action helps you feel more in control.
A great way to build these problem-solving skills is by setting goals. Start small with a weekly goal. Then try setting a bigger one. The more you practice, the better you’ll get at managing stress and staying on track. |
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Emotion-Focused CopingSome stress comes from how we feel, not just what we have to do. That’s why it helps to find ways to manage your emotions. You might choose to forgive someone who hurt you so you can let go of the anger. You could practice more positive self-talk to quiet the voice in your head that says you can’t handle things. Mindfulness is another great tool because it helps you stay calm and focused, even when life feels overwhelming.
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Social SupportWhen you're stressed, reaching out for support is one of the best ways to feel better. That said, not all social connections are helpful. Some friends or family members might distract you from your responsibilities or add to your stress. Try to spend time with people who support you and make you feel better, not worse.
To build a stronger support network, schedule time with people who matter to you. Meet face-to-face time when possible, and put away your phone so you can really connect. Talking to someone you trust won’t solve every problem, but it can make a big difference in how you feel and how well you cope. |
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OptimismOptimism means expecting good things to happen. Optimists tend to be healthier, live longer, and handle stress better. They’re more likely to take action, ask for help, and focus on solving problems because they see challenges as temporary and manageable.
A simple way to become more optimistic is to practice gratitude. At the end of each day, write down three good things that happened—even small ones. This helps you notice the positives, even on tough days. You can also boost optimism by doing small acts of kindness, like helping someone out or giving a compliment. Research shows that people who are kind and generous tend to feel happier and more hopeful. |
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Release Emotions in Healthy WaysKeeping your feelings bottled up can make stress worse and lead to health problems over time. But not all ways of letting your emotions out are helpful. Yelling or acting aggressively might feel like a release, but they can actually keep you stuck in negative emotions. Instead, try writing in a journal, doing creative writing, or finding a relaxing hobby like drawing or crafting. To really feel the benefits, try to spend at least 15 minutes on one of these activities regularly. It’s not about ignoring your feelings—it’s about finding healthy ways to work through them.
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RelaxationRelaxation techniques are a great way to calm both your body and mind during stressful times. Practices like yoga and meditation are backed by research, but if those aren’t your thing, spending quiet time in nature can have similar benefits. You don’t need to hike deep into the woods—even sitting under a tree at your local park can help.
No matter what method you choose, effective relaxation usually includes a quiet space, a comfortable position, focused attention on your breathing, and calmly refocusing your thoughts when your mind wanders. To really feel the benefits, try to practice for at least 15 minutes a day. |
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Healthy HabitsTo protect your body from the effects of stress, it’s important to take care of your health. That means eating well, getting enough sleep, and staying active. It also means avoiding harmful habits like smoking or binge drinking, which can make stress worse over time.
Exercise doesn’t have to be intense—a 30-minute brisk walk each day is enough. The key is to find something you enjoy. Start slow, build up gradually, and set personal goals to stay motivated. Treat your workouts like appointments and reward yourself for sticking with them. |
