Managing Stress

Stress can come from physical, mental, or emotional sources. When experiencing stress, the body can respond in many ways. For example, the heart may feel like it is beating faster, or muscles may tense. Finding ways to manage stress can help improve your quality of life. 

This section on Managing Stress covers:

What Are the Typical Signs of Stress?

What Are Ways to Handle Stress?

When to Get Help

What Are the Typical Signs of Stress?

People experience stress in many ways.  The signs and symptoms of stress can usually be divided into four categories: physical, emotional, cognitive, and behavioral.^{1,2,3,4,5,6,7}      

What Are Ways to Handle Stress?

Not only do both the body and mind react to stress, but they also react to each other. To prevent and cope with stressors, you can follow the steps below: 

• Identify the stressors 

• Work on removing, reducing, or changing the stressors 

• Think about and understand how stress impacts you 

• Lessen stress by finding ways to cope 

You can manage stress through physical or mental activities or a combination of both. No one way is the best, so try some activities and see what works best for you. 

Here are a few ways to cope:  

Other ways to manage stress you can try: 

• Talk with a trusted person. 

  • Let them know what’s going on. You’re not alone in whatever you are feeling. 

  • Be proactive. Talk about what is causing you stress. Express your needs clearly to family, friends, and your health care team. 

• Get out and do something. 

  • Even if you just go to and sit in the mall, library, student center, or outside space. 

  • Do something fun and life-giving to take your mind off what you are going through. 

  • Balance social time with alone time. 

• Focus on things that make you happy. 

  • Make time to do activities that bring you joy. 

  • Take on the challenge of trying a new hobby, learning a new language, or writing poetry. 

• Eat healthy, well-balanced meals so your body receives the right nutrients. 

• Practice sleep hygiene to allow for necessary rest. 

• Work with your local Hemophilia Treatment Center (HTC) or local bleeding disorder chapter. 

  • They will have social events you can attend and connect with other people who understand what you’re going through. 

  • Think about becoming a volunteer at your local chapter or other organization. 

• Talk to a mental health provider. They can offer support and resources to help you navigate what you’re feeling. 

When to Get Help

You may experience signs and symptoms that signal it is time to seek professional help. If you continue to feel chronic tension, confusion, emptiness, loss of control, or exhaustion and experience physical symptoms, it's time to speak to a health care provider as soon as possible. 

Other symptoms that signal the need for professional help include: 

• Experiencing bad dreams and poor sleep 

• Experiencing severe mood swings 

• Eating too much or too little 

• Not having anyone to share emotions with 

• Feeling numb, empty, and unable to get up and face a new day 

• Persistent sad, anxious, or "empty" mood 

• Feeling hopeless or pessimistic 

• Feeling irritable, easily frustrated‚ or restless 

• Feeling guilty, worthless, or helpless 

• Loss of interest or pleasure in hobbies and activities 

• Decreased energy, fatigue, or feeling "slowed down" 

• Difficulty concentrating, remembering, or making decisions 

• Difficulty sleeping, waking up, or oversleeping 

• Changes in appetite or weight 

• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause that do not ease even with treatment 

• Suicide attempts or thoughts of self-harm 

Mental Health Resource List

Mental Health Crisis Hotlines