Coping with Chronic Stress: Healthy Strategies for Young Changemakers (Youth Generated Content)
Author: Ana Fabiana Fernandez, YE4C Editorial Board Member
Long-term and unmanaged stress or “Chronic stress,” as learned in Part 1 – Hidden impact of stress: What You Should Know, can have severe effects on your mental and physical health, and overall well-being. It can become harder to remember things and make decisions. It also can cause your muscles to be sore and tight all the time, leading to pain and constant discomfort. Plus, stress can mess up your sleep and digestive system, making you feel tired and unpleasant. However, by identifying the early signs of stress and using some healthy ways to cope, you can manage it better and improve your overall quality of life.
In this article, we present various coping methods. You can choose the one that works best for you depending on your needs.
What Are Some Healthy Coping Methods?
You can take active steps to improve your health and well-being by managing your stress so that it doesn’t prevent you from reaching your goals. Let’s look at a few ways you can manage chronic stress with some healthy ways to deal with it. There are many ways of dealing with stress to help you feel better and keep your mind and body in a good place. Check out these methods and some fun ways to use them!
Strategies to Deal with Stress1 | Examples |
Problem-Focused Coping: Try to solve the problem that is causing stress. | Break down the problem: When you have a lot to do, breaking tasks into smaller steps can help you feel less stressed. It is like solving a puzzle—making it easier to handle. Focus on one thing at a time and give yourself a break when you need it. |
Emotion-Focused Coping: Focus on how you are feeling and identify how to improve your mood. Sometimes you cannot fix everything right away, but focusing on your emotions can help you feel more in control. It also might lift up your spirits before coming back to the issues you are facing. | Exercise: Whether a quick walk, a dance party, or just stretching, moving your body can help shake off some stress. Exercise makes you feel good and helps clear your mind. Meditation: Taking deep breaths or trying some simple meditation can really calm you down when stress builds up. You can even try writing your thoughts on paper to get them out of your head. Take a step back: It is okay to set boundaries. When you feel overwhelmed, it is important to say no sometimes. You do not have to take on everything all at once. |
Meaning-Focused Coping: Find a way to make sense of what is happening. | Positive attitude: Practice gratitude; remind yourself of what you are thankful for and write them down. Even stressful circumstances can teach you something and thinking about what you can learn can help you feel better. Mindfulness: Being aware of what you are doing or going through helps improve health and well-being.2 You can try to focus on the moment and try to make meaning of what is causing you stress. |
Social Coping: Find an outlet and someone to discuss your challenge or issue with. You are not alone. Sharing what you are going through can help you feel supported.3 | Talking with a Trusted Outlet: Sharing how you're feeling with a friend, family member, or counselor can make a big difference. Sometimes, just opening up to someone who listens and cares can be incredibly helpful.4 |
If the stress feels like too much, there is no shame in reaching out for help, such as the 988 Suicide & Crisis Lifeline or the Crisis Text Line by texting HOME to 7417415. These resources are available to support you whenever you need them.
Conclusion
Remember, stress is a natural part of life and manageable with the right tools and coping mechanisms. It’s important to find healthy ways to manage the stress you might be feeling using the coping methods that work best for you. There are plenty of resources that offer practical advice, tips, and methods to help you tackle stress head-on—you’ve got this!
Consider adopting the following healthy habits as part of your routine:6
Aim for at least seven hours of sleep each night and try to keep a regular schedule.
- Stay active for 20–30 minutes per day.
- Fuel your body with fruits, veggies, lean protein, and whole grains.
Avoid alcohol and tobacco use.
Take the first step today! Check out these additional resources to learn even more about how you can reduce and manage your stress.
Before you go, visit the Youth Engaged 4 Change resource page for more information on mental wellness support!