Publication Number

Managing Stress: A Checklist for Understanding Stressful or Traumatic Situations

It is possible to reduce the stress in your life. Here are some helpful tips:

• Acknowledge your stress.
• Be open to learning new ways of coping.
• Stay connected.
• Help others.
• Develop an attitude of hope.
• Find meaning in your life experiences.
• Know your strengths in coping with stress.
  • What skills have you used in the past that you found worked?
  • How can you use these strengths more effectively?
• Set goals from the “here and now.” Ask:
  • What are my goals (for today, this week, this month, this year)?
  • What are my assets and resources?
  • What are the barriers that keep me from my goals?
  • Should I plan to overcome those barriers, or do I need o tmodify my goals?
• Engage in deep breathing exercises.
  • Take a short break and just breathe.
  • Breathe deep, filling your lungs.
  • Let the air out slowly.
  • Do this once—get immediate relief.
  • Do this five times—it’s even better.
  • Repeat as necessary—it’s painless.
• Be physically active.
  • Even if you are tired from a long day, a nice walk for 30 minutes, a bicycle ride, or even a trip to the gym can be surprisingly refreshing.
  • While a planned, scheduled routine is good, even an impulsive “I need to take a walk” can have significant impact.
• Maintain good sleep hygiene.
  • Set your sleep routine (bedtime and waking).
  • Create an environment that helps you sleep.
    • Dark and quiet space.
    • Comfortable bed.
    • Use the bed for sleeping and sex only.
  • In bed, think about something relaxing.
  • Pay attention to what and when you eat and drink.
  • Watch out for those “naps,” even when you feel sleepy during the day or evening.
  • If you are restless and don’t fall asleep within 20–30 minutes—
    • Get out of bed until you feel sleepy again (usually within 20–60 minutes).
    • Go to another room.
    • Watch TV, read, or write in a journal about how you are feeling.
    • As soon as you feel sleepy again, go to bed.
    • Repeat as necessary.
  • Remember: It may take days or weeks to reestablish your sleep routine once it has been disrupted.
• Eat a healthy diet.
  • Good nutritional balance will help you cope.
  • Eat regular meals and controlled amounts at regular times.
  • Watch out for snacks and for eating later in the evening (can impact sleep).

Managing Stress Requires Action Now and a Commitment for the Future

• Skills help most when used routinely (but it can be hard to remember to use the skills).
• Practicing will help you get better at managing stress.
• Practicing bad behaviors will cause you to get better at them, too, so avoid them!
• If you deliberately practice positive skills, you are more likely to remember you have those tools in your toolbox.

Never be ashamed to seek professional help from a licensed counselor, therapist, or psychologist; he or she may be able to help you build or improve on these life skills.

National and State Resources

National Crisis Hotline

1-800-273-TALK (8255)

Mississippi State Health Department

1-866-HLTHY4U (458-4948)

2-1-1 Mississippi Community Resources

Dial 211 from your phone or 866-472-8265

Local Resources

For more information on stress and trauma, see Extension Information Sheet 2004 Managing Stress: A Guide for Understanding Stressful or Traumatic Situations.

Developed in collaboration with