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Dealing with Stress

First it is important to know the signs and symptoms that may trigger you to know that you are feeling stressed:

  • Have you been having more anxiety, feeling sad, or more easily angered?

  • Are you withdrawing from activities that you used to find enjoyable?

  • Are you isolating from family and friends?

  • Are you feeling physically ill more often or having more pain (example; headaches and stomach upset)?

  • Have you been tempted to use drugs and alcohol, including increasing caffeine consumption or using nicotine?

Activities that can help relieve stress:

  • Make sure you are sleeping well and have a set time to wake up and go to sleep. Try to get at least 8 hours of sleep each night.

  • Try to eat a healthy diet and get excited about the food you eat by learning to prepare it. Cooking can be very enjoyable and relaxing.

  • Exercise. Try to get at least 30 minutes most days of the week. Do what exercise you find most enjoyable. Some people love to go running while others can’t stand it. Maybe try yoga. Yoga engages many muscle groups but also teaches you how to control your breathing, which also promotes relaxation.

  • Journaling. Create a daily journal of how you feel.

  • If you have pets, spend time with your pet. Many can naturally feel if you are stressed and will help you get through it. Animals are amazing.

  • Deep breathing. Take in a slow breath for 4 seconds, hold it for 4 seconds and then release it for 4 seconds.

  • Try using mindfulness. Focus on one thing at a time and just do that in the present. Learn more about mindfulness by using apps on your phone or reading about it on the web.

  • Talk with someone about how you feel. Just talking will make you feel better.

  • Get involved in your community. Doing this will help give you a sense of purpose and also being social will help you feel that you are not alone.

  • Avoid excess caffeine. It can increase feelings of anxiety.

  • Avoid drugs, alcohol and nicotine.

Crisis Lines

Benton County: 509-783-0500

Yakima County: 509-575-4200

National Suicide Prevention Line:

1-800-273-TALK (8255)

Crisis Text Line: Text “start” to 741-741

Reaching out for help for someone could save their life.


Do not be afraid to call.

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