Evaluate how you react to stress

Stress management skills often don't come naturally. You can learn new stress management skills or modify your existing stress management skills to help you cope better. These techniques can be practiced, learned and incorporated into your daily life.

First, take a look at how you react to stress. Some people seem to take everything in stride. Their naturally laid-back attitudes shine through, even in stressful situations. Another deadline? They can handle it. The dishwasher is leaking? No problem. It will be a simple repair. Others get anxious at the first sign of a stressful situation. Running late for a meeting? Time to panic! Stuck in a traffic jam? Let the cursing begin!

Here are some common but unhealthy reactions to stress. Do any of these describe your reactions? If you're not sure, consider keeping a daily journal for a week or so to monitor your reactions to stressful situations.

• Pain. You may unconsciously clench your jaws or fists or develop muscle tension, especially in your neck and shoulders, all of which can lead to unexplained physical pain. Stress may also cause a variety of other health ailments, including upset stomach, shortness of breath, back pain, headaches, insomnia and irritability. Even little things become a major crisis.
• Overeating or undereating. Stress may trigger you to eat when you're not hungry. You may gain weight as a result. In contrast, you may eat less, actually losing weight when under more stress. Major changes in your weight can indicate that you may benefit from professional help.
• Anger. Stress may leave you with a short temper. When you're under pressure, you may find yourself arguing with co-workers, friends or loved ones — sometimes with little provocation or about things that have nothing to do with your stressful situation. These co-workers and family members can become targets of your anger. Try to be alert and aware of this issue.
• Crying. Stress may trigger crying jags, sometimes seemingly without warning. Little things unrelated to your stress may leave you in tears. You also may feel lonely or isolated. Major swings of emotions, especially if they ordinarily don't happen to you, can be signs of distress.
• Depression. Sometimes stress may be too much to take. You might avoid the problem, call in sick to work, feel hopeless or simply give up. Chronic stress can be a factor in the development of depression or anxiety disorders.
• Negativity. When you don't cope well with stress, you may automatically expect the worst or magnify the negative aspects of any undesirable situation.
• Smoking, drugs or alcohol. Even if you quit smoking long ago, a cigarette may seem like an easy way to relax when you're under pressure. In fact, stress is a leading cause of smoking relapse. You may also find yourself turning to alcohol or drugs to numb the effects of stress. If you are tired, angry and feeling isolated, and you've had a tendency toward alcohol or drugs, you could be on the verge of a major crisis.