Stress management starts with small, repeatable steps: keep a basic routine, protect sleep, move your body, and talk with someone you trust. Stress is a natural response to difficulty, but if symptoms persist, disrupt daily life, or lead you to avoid activities, it may be time to seek professional support.
What stress is—and how it can affect you
The World Health Organization defines stress as “a state of worry or mental tension caused by a difficult situation.” It is a common response that can help you address a challenge; when it becomes excessive, it can affect physical and mental health. People respond differently, so there is no single pattern everyone should expect. WHO’s stress Q&A describes stress and practical ways to cope.
Possible signs include irritability, trouble concentrating, headaches or body pain, stomach upset, difficulty sleeping, and changes in appetite. Stress and anxiety are related but not identical: stress is generally a response to an external cause and may ease when the situation is resolved, while anxiety can persist even without a current threat. This distinction is general information, not a diagnosis. The U.S. National Institute of Mental Health (NIMH) explains the difference.
How to manage stress day to day
Choose practical steps that fit your circumstances rather than treating self-care as a pass-or-fail checklist. It may take trial and error to find what helps you.
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- Keep a workable routine. Regular times for waking, meals, work, and winding down can add structure during an unsettled period.
- Make sleep and meals more regular. Aim for a steady sleep routine and eat at regular intervals. A balanced diet is useful, but there is no need to turn meals into another source of pressure.
- Move regularly. Choose activity you can sustain, such as a walk or another form of exercise that suits your health and circumstances.
- Stay connected. Reach out to a trusted friend, family member, or other supportive person instead of carrying the problem alone.
- Try a calming practice. Deep breathing, visualization, mindfulness, or journaling may help you pause and notice what is going on. They are options, not guaranteed treatments.
- Notice what adds to the strain. If following news increases your stress, limit the time you spend on it. NIMH also suggests avoiding excess caffeine and challenging unhelpful thoughts.
These steps are supported as coping options by WHO and NIMH. WHO’s separate anxiety guidance also discusses slow breathing, progressive muscle relaxation, mindfulness, exercise, and regular eating and sleeping habits for anxiety symptom management; that is not evidence that one technique treats every kind of stress.
Self-help resources from WHO
If you would like guidance beyond a short list of habits, WHO offers resources in different formats. Their format and support needs differ:
| Resource | Format | What to know |
|---|---|---|
| Doing What Matters in Times of Stress: An Illustrated Guide | Illustrated self-help guide with accompanying audio exercises; designed for independent use. | WHO published it in 2020 as a practical resource for coping with adversity. WHO reports that randomized controlled trials tested the guide with 15 minutes of helper support over five weeks; that describes the studied delivery format, not a promised result for an individual. |
| Self-Help Plus (SH+) | Five-session course for adults, delivered by supervised non-specialist facilitators using audio and an illustrated guide. | WHO published it in 2021 and states that it has been shown to reduce psychological distress and prevent onset of mental disorders. It is a facilitated group format rather than the same as using a guide alone. |
| Psychological self-help interventions manual | WHO’s 2026 manual describes structured delivery through digital platforms, printed materials, or video, with or without brief support. | It outlines delivery formats; the manual itself is not an individualized care plan. |
These resources can support self-help, but they do not replace clinical care when you need it.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to seek professional help
Consider contacting a health professional if stress-related symptoms do not go away, interfere with everyday life, or cause you to avoid activities. A professional can help assess what is happening and discuss appropriate support; you do not need to wait until you are unable to cope.
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If you are in the United States and in immediate distress or thinking about hurting yourself, call or text 988, or visit 988lifeline.org, as NIMH advises. Crisis services vary by country; if you are elsewhere, use your local emergency number or check the current crisis support service for your location.
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