Tame your stress.
Stress affects the whole you – mind and body. Healthy thinking can help your relaxation response. Learn how to feel better by managing the stress in your life.
Why Am I So Stressed?
Your body triggers an automatic response when you’re afraid. The threat could be real or imagined. What can cause stress?
- Chronic illnesses
- Emotional problems like grief or depression
- Relationship or work-related issues
- And much more
Repeated or uncontrolled stress can contribute to physical and mental disorders. These can include digestive problems, insomnia, cardiovascular disease, anxiety, reproductive disorders, headaches, chronic viral infections, depression, and diminished immunity.
Learn more about stress and how it affects your body.
How Can I Help Myself?
There are many ways to help alleviate stress:
Get advice, encouragement, and tools with online wellness programs that help you create positive changes in your life.
Or try some apps developed by the Center for Behavioral Health Intervention Technologies, at Northwestern University’s Feinberg School of Medicine. They are free from Google Play or Apple App Store, and include:
- Thought Challenger, to reinforce positive thoughts
- iCope, for encouraging and reassuring messages you create
- Purple Chill, for exercises on mindfulness, muscle relaxation, and visualization
- Slumber Time, to get a better night’s rest with a bedtime checklist, sleep diary, and an alarm you can customize alarm
- Daily Feats, to help you incorporate worthwhile and productive activities into your day
Kaiser Permanente members have access to digital mental health and wellness tools at no charge. Check out this page for a 1-year subscription to Calm, Ginger, or myStrength. You also can call a health coach for 6-month subscriptions to Headspace, SilverCloud, Woebot, or Thrive.
Could A Health Coach Help Me?
Sometimes, we all need a little help as we’re working towards a goal. A health coach can be a valuable resource in your journey. A health coach can help you determine your patterns and behaviors, set goals, and find new coping strategies.
Learn more about Kaiser Permanente’s health coaching sessions.
RELAXATION FOR LIVING AND SLEEPING WELL
Cultivating Health® Relaxation for Living and Sleeping Well guides you through several relaxation exercises.
Find a quiet place where you will not be disturbed. Make yourself comfortable. Take slow, deep breaths. Listen and follow along:
- Introduction/welcome (script)
- Daytime relaxation (script)
- Affirmations (script)
- Progressive muscle relaxation (script)
- Relaxation for sound sleep (script)
- Surf sounds
Relaxation takes practice. The more you do it, the easier it will be to relax.
How Do I Manage Everyday Pressures?
Stress is often a result of our hectic lifestyles. Various responsibilities and rushing to do more with less sometimes means we sacrifice relaxation time with self and family.
Want to learn how to cope better?
- Live your beliefs and values
- Slow down and manage your time.
- Enjoy each moment
- Practice self-care
- Balance your work and life
- Please watch this fotonovela: Tame Your Stress
- Por favor vea esta fotonovela: Tome las riendas de su estres
- Esta guía describe cómo el estrés puede afectar su salud, y contiene recomendaciones que pueden ayudarle a sentirse menos estresado(a) en el trabajo
- Use esta guía para el manejo del estrés, la cual contiene encuestas, un diario, actividades semanales, y un plan de acción para el estrés
- Watch this video to learn about the single most important thing you can do to manage your stress.
- Or, simply go for a walk to ease the tension.
Did you know that breathing exercises can help manage emotions? Slowing down and focusing on your breathing instead of your worries can help you relax in minutes!
Looking For More?
- Sleep well
- Simple ways to relieve stress
- Breathing exercises
- Imagine yourself well
- Create your own anti-stress plan
- Make stress your friend, and use it to your advantage
If you’re a Kaiser Permanente Northwest member, call 503-249-3434 or 1-855-632-8280 to discuss treatment needs or set up an appointment.
When Should I Seek Help?
When stress begins to interfere with daily activities and overwhelms your life, try reaching out to others. Your family, friends, clergy, and health care team can all be of help.
If someone is threatening or hurting you, tell your doctor. Call the National Domestic Violence Hotline at 1-800-799-SAFE if you need immediate help.