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Coping With Stress

Young man stressedEveryone—adults, teens, and even children—experiences stress at times. Stress can be beneficial by helping people develop the skills they need to cope with and adapt to new and potentially threatening situations throughout life. However, the beneficial aspects of stress diminish when it is severe enough to over­whelm a person's ability to cope effectively. Getting the right care and support can put problems in perspective and help stressful feelings and symptoms subside.

Sometimes after experiencing a traumatic event that is especially frightening—including personal or environmental disasters, or being threatened with an assault—people have a strong and lingering reaction to stress. Strong emotions, jitters, and sadness or depression may all be part of this normal and temporary reaction to the stress of an overwhelming event. But when the symptoms of stress are intense or last too long, it can cause people to feel overwhelmed and reduce their ability to cope.

Common reactions to a stressful event can include:

  • Disbelief and shock
  • Tension and irritability
  • Fear and anxiety about the future
  • Difficulty making decisions
  • Feeling numb
  • Losing interest in usual activities
  • Loss of appetite
  • Nightmares and reoccurring thoughts about the event
  • Anger
  • Increased use of alcohol and drugs
  • Sadness and depression
  • Feeling powerless
  • Crying 
  • Sleep difficulties
  • Headaches, back pains, and stomach problems
  • Difficulty concentrating

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Getting the right care and support can put problems in perspective and help stressful feelings and symptoms subside in a few days or weeks.

Woman worriedHere are some tips for getting the right care and support in difficult times.

  • Avoid drugs and alcohol. Drugs and alcohol may seem to help with the stress temporarily; in the long run they create additional problems that compound the stress you are already feeling.
  • Find support. Ask for help from a parent, friend, counselor, doctor, or pastor. Talk with them about the stress you feel and problems you face.
  • Take care of yourself.
    • Eat a healthy, well-balanced diet
    • Exercise on a regular basis
    • Get plenty of sleep
    • Give yourself a break if you feel stressed out 

Stress is a condition that is often characterized by symptoms of physical or emotional tension.  It is a reaction to a situation where a person feels threatened or anxious.  Stress can be positive (e.g., preparing for a wedding) or negative (e.g., dealing with a natural disaster).

Tips for Coping With Stress

Mass tragedies, including school shootings, workplace violence, and community violence affect different people in different ways. People exposed to these events can experience physical reactions, such as increased heart rate and difficulty breathing, as well as emotional reactions, such as frightening thoughts and painful feelings. Common responses can include:

  • Feeling a sense of loss, sadness, frustration, helplessness, or emotional numbness
  • Having nightmares or difficulty falling or staying asleep 
  • Avoiding things that remind you of the event
  • Having no desire for food or a loss of appetite
  • Having difficulty concentrating 
  • Feeling nervous or on edge
  • Feeling irritable or crying easily

Man stressedIf you or someone you know experiences any of these feelings after a traumatic event, get support from your family, friends co-workers, and others who offer support. Talk with others about your feelings and take care of yourself by sticking to your normal routine.  Avoid using alcohol and drugs. Staying active, helping other people, or volunteering in your community can also help you feel better.

Keep in mind that returning to the way you felt before the event may take some time. Helping and healing can begin at the time of the event but may need to continue over a period of time. If problems continue or you have trouble managing your feelings, talk to a psychologist, social worker, or professional counselor.

If you or someone you know needs immediate help please contact the one of the following crisis hotlines:

Tips for Parents

It's natural for children to worry, especially when scary or stressful events happen in their lives. Talking with children about these stressful events when they happen, and monitoring what children watch or hear about the events, can help put frightening information into a more balanced context. The CDC offers parents these suggestions to help children through their questions:

 

Tips for Kids and Teens

After a traumatic or violent event, it is normal to feel anxious about your safety and security. Even if you were not directly involved, you may worry about whether this type of event may someday affect you. How can you deal with these fears? Start by looking at the tips below for some ideas.

 

Tips for School Personnel

Kids and teens who experience a stressful event, or see it on television, may react with shock, sadness, anger, fear, and confusion. They may be reluctant to be alone or fearful of leaving secure areas such as the house or classroom. School personnel can help their students restore their sense of safety by talking with the children about their fears. Other tips for school personnel include:

 

 
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