Stress Can Help You Hit a Deadline and Cost You Sleep. Sometimes Both.

A fact sheet from the National Institute of Mental Health (NIMH), titled “I’m So Stressed Out!” and written for teens and young adults, explains how stress differs from anxiety, lists everyday coping habits and says when to see a professional.¹

Its advice lines up with tips from the CDC, the American Psychological Association and Mayo Clinic.²⁴⁵ This is general self-help guidance, not a study result, so it is a sensible place to start rather than a promise of any particular outcome.

Stress and anxiety are related, but not the same

NIMH describes stress as your physical or mental response to an outside cause, such as a lot of homework or an illness. Stress can come from a one-time event or something that drags on, and it generally fades once the situation is resolved.¹

Stress isn’t always bad. NIMH notes it can push you to meet a deadline, or it can cost you sleep. Sometimes it’s the same deadline doing both.¹

Anxiety is the body’s reaction to stress, and it can show up even when nothing is threatening you right now. It usually feels like persistent apprehension or dread. When anxiety lingers and gets in the way of daily life, NIMH says it can affect sleep and the immune, digestive, cardiovascular and reproductive systems. It may also raise the risk of an anxiety disorder or depression.¹

Related: Breakfast, Sleep and Exercise Linked to Better Stress Coping in College Students

Seven habits to try this week

NIMH says figuring out your triggers and which coping techniques work for you can help reduce anxiety and improve daily life. It also says this may take some trial and error.¹

1. Learn your triggers. Notice what tends to set off your stress. Mayo Clinic also recommends identifying stress triggers.¹⁵

2. Write it down. NIMH suggests keeping a journal, and the CDC lists journaling among its coping steps too.¹²

3. Practice relaxing on purpose. NIMH suggests using an app for relaxation exercises or mindfulness. The CDC adds deep breathing, meditation, time outdoors and practicing gratitude.¹²

4. Move, and eat regular meals. NIMH recommends exercise and healthy, regular meals. The CDC suggests building up to 2½ hours of physical activity a week.¹³

5. Guard your sleep, and go easy on caffeine. NIMH advises a sleep routine and avoiding excess caffeine. The CDC recommends seven or more hours of sleep on a regular schedule.¹³ Mayo Clinic advises against using alcohol or drugs to cope.⁵

6. Talk back to unhelpful thoughts. NIMH suggests identifying negative thoughts and challenging them. The APA calls cognitive behavioral therapy one of the most research-supported treatments for stress and anxiety.¹⁴

7. Lean on your people. NIMH recommends reaching out to friends or family who help you cope in positive ways. The CDC suggests talking with people you trust and taking breaks from news and social media.¹²

When to bring in a professional

NIMH says stress or anxiety may signal risk for an anxiety disorder if you can’t manage it, or if symptoms interfere with everyday life, cause you to avoid things or seem to be always there. If you’re struggling to cope or symptoms won’t go away, it may be time to talk to a professional.¹

The two main treatments for anxiety are psychotherapy and medication, and many people benefit from a combination, according to NIMH.¹ Mayo Clinic likewise advises seeing a mental health professional if stress gets worse.⁵

For immediate distress or thoughts of self-harm, NIMH points to the 988 Suicide & Crisis Lifeline. You can call or text 988, or chat at 988lifeline.org.¹

Pick one or two of these habits and see what helps.