Physical

Common Reactions to Stress

  • Fatigue or low energy

  • Sleep difficulties

  • Headaches

  • Rapid Breathing

  • Rapid Heartbeat

  • Dizziness

  • Nausea/Vomiting

  • Blurry vision

  • Feeling jittery or shaky

  • Feeling weak/faint

  • Twitches

  • Hunger

  • Thirst

Mental

  • Indecisiveness

  • Concentration or attention difficulties

  • Confusion

  • Feeling disoriented

  • Forgetfulness

  • Difficulty with problem solving

  • Placing blame on others

  • Increased or decreased alertness

  • Intrusive memories

  • Racing thoughts

  • Nightmares

  • Searching for meaning

  • Changing values

  • Suicidal ideas

Emotional

  • Denial

  • Emotional numbness

  • Uncertainty

  • Irritability

  • Intense anger

  • More emotional

  • Apprehension

  • Apathy/boredom

  • Feelings of worthlessness

  • Anxiety

  • Grief

  • Helplessness

  • Difficulty controlling emotions

  • Decreased joy/pleasure in normal activities

Behavioral

  • Changes in appetite

  • Withdrawal from others

  • Inability to rest

  • Substance use

  • Suspiciousness

  • Changes in normal activity

  • Emotional outbursts

  • Changes in speech

  • Changes in communication

  • Diminished sex drive

  • Decreased personal hygeine

Coping with Stress

Maintain Structure

Keep your routines as best as possible. Structure each day to keep up with all priorities. Make daily decisions, no matter how small, to help increase a sense of control over your life. Eat well balanced and regular meals (despite change in appetite). Stay hydrated. Get in movement, and sunlight.

Talk It Out

Talking is the most healing medicine. Give yourself permission to feel your negative feelings, and share the experience with others. Don’t be afraid to reach out, people do care. Spend time with your friends, say “yes” to social opportunities. Help your friends by checking in on them, asking them how they are feeling and seeing how they are doing.

Take care of yourself (actually)

It is normal to experience stress, do not question yourself or label yourself. Get plenty of rest, allow yourself to enjoy down time. Do the things you enjoy, recreation is re-creation of energy, joy, focus and more. Do something physical, a nature walk, HIIT gym class, gentle stretching, a bike ride or a pickup sports game. Take breaks from social media and the news. Meditate, or take a moment of pause, connecting to the present moment. Journal or make art to express your feelings and gain “reflective distance”. Connect with your spirituality. Avoid making big life changes. Get medical care when needed. Know yourself, and your limits and be proactive in your healing process.