Stress is a reaction to a change or a challenge. In the short term, stress can be helpful. It makes you more alert and gives you energy to get things done. But long-term stress can lead to serious health problems. Women are more likely than men to report symptoms of stress, including headaches and upset stomach. Women are also more likely to have mental health conditions that are made worse by stress, such as depression or anxiety.

Stress is how your body reacts to certain situations, such as sudden danger or long-lasting challenge. During stressful events, your body releases chemicals called hormones, such as adrenaline. Adrenaline gives you a burst of energy that helps you cope and respond to stress. For example, one kind of stress is the jolt you may feel when a car pulls out in front of you. This jolt of adrenaline helps you quickly hit the brakes to avoid an accident.

Stress can range from mild and short-term to more extreme and long-lasting. Chronic (long-lasting) stress can affect your mental and physical health.

PTSD is an illness that some people experience after going through trauma. PTSD can happen to someone who has lived through or witnessed a violent crime or war. It can also happen after a sudden traumatic event like a death of a loved one, physical or sexual abuse, or a severe car crash.

Women are about twice as likely as men to develop PTSD. Some PTSD symptoms also are more common in women than in men. For example, women are more likely to:

• Be jumpy
• Have more trouble feeling emotions
• Avoid whatever reminds them of the trauma
• Feel depressed and anxious

Schoolwork, chores, dating dramas, fights with friends, and more — so many things can stress you out! But what exactly is stress, and how can you handle it?

What is stress?

Stress is what you feel when you react to pressure. The pressure can come from events in your life, from other people, or even from yourself. Things that cause stress are called stressors.

What are ways to handle stress?

You can do lots to deal with stress.

Sleep is a big deal for teens. Because your body and mind are changing, you need more sleep to recharge for the next day. Most teens should aim for a little more than 9 hours of sleep each night.

1. Put your body in motion

Physical activity is a great way to beat stress. It can clear your head and lift your spirits. Physical activity increases endorphins , which are natural "feel-good" chemicals in the body. You may like games of football, tennis, or basketball, or you may prefer walks with family and friends. Whatever you choose, get up, get out, and get moving!

2. Fuel up

When you take a car for a long drive, you fill up the gas tank first. You also need to fuel your body each day.

Balanced nutrition gives you the energy you need to handle hectic days. Don't be fooled by the jolt of energy you get from sodas and sugary snacks. The boost is short, and when it wears off, you may feel even more tired. Start the day with a healthy breakfast. If you don't feel like eating when you wake up, grab a healthy snack like a banana, string cheese, or nuts so you can fuel up on the go.

3. LOL!

Laughter may not be the best medicine, but it sure can help. Lots of laughing can help your body make natural "feel-good" chemicals called endorphins. And the good feeling can last after the giggling stops. So, beat stress with a funny movie, cartoons, or jokes.

We all do things we think are pretty silly or stupid at times. When you do, try not to get mad at yourself. Instead, see if you can find the funny in what you did.

4. Have fun with friends

Being with people you like is a good way to ditch your stress. Get a group together to watch a movie, shoot some hoops, listen to music — or just hang out and talk. Friends can help you remember the brighter side of life.

5. Spill to someone you trust

Instead of keeping your feelings bottled up, talk to someone you trust about what's bothering you. It could be a friend, a parent, a teacher, or a friend's parent. The person may have some great advice or a different way to look at things. Plus, just getting support can feel good. Remember, you don't have to handle stress alone!

6. Take time to chill

Pick a comfy spot to sit and read, daydream, or take a nap. Listen to your favorite music. Work on a relaxing project like doing a puzzle or making jewelry.

Stress can sometimes make you feel like a rubber band pulled tight. If this happens, take a few deep breaths. If you're in the middle of an impossible homework problem, take a break! Taking time to relax after (and sometimes during) a hectic day can make a big difference.

7. Catch some zzz's

Being stressed out can affect your sleep, which can make you feel cranky or fuzzy-headed. Being tired can mess up schoolwork, sports, friendships, and more. All that can add to your stress!

Sleep is a big deal for teens. Because your body and mind are changing, you need more sleep to recharge for the next day. Most teens should aim for a little more than 9 hours of sleep each night.

8. Keep a journal

Having a hard day? You can write about what's going on and how you feel. Writing is a great way to get things off your chest. You also can write a plan for how to handle problems and responsibilities. Then, you might go back and reread what you wrote a couple of weeks later to see how you got through a tough time. You can create your own journal.

9. Get it together

Feeling overwhelmed or forgetful? Being unprepared for school, practice, or other activities can make for a very stressful day. Having a plan and getting organized can really help. You can learn ways to manage your time well.

10. Lend a hand

Helping someone can help you feel capable and strong. And it can remind you that everyone faces some kind of challenge at some point. Helping others also is a great way to find out about talents you never knew you had!

You can help in simple ways, like smiling at someone who looks sad or helping an older neighbor with packages. If you want to join a volunteer group, try contacting a local recreation center or after-school program.

11. Learn ways to better deal with anger

It is totally normal to be angry sometimes. And as a teen, the changing hormones in your body may make you feel mad for what seems like no good reason. The important thing is to deal with your anger in a healthy way. If you do, you'll feel calmer, and your relationships can be a lot less stressful.

When your anger starts to boil, try to cool down with some deep breaths. Try to think about what exactly upset you and some possible solutions to the problem.

What causes stress?

Different people are stressed by different things. For example, you might get very stressed about a test, but your friend might feel fine. Your sister might think moving is terrifying, but you may think it's exciting. There are no right or wrong things to stress over.

Some things that might cause stress include:

• Schoolwork
• Changes in your body or weight
• Problems with friends or other relationships
• Being bullied
• Living in a dangerous neighborhood
• Peer pressure to dress or act a certain way, or to smoke, drink, or use drugs
• Feeling like you don't fit in
• Desire to please your parents or other important adults
• Sick family member
• Changing schools
• Conflict at home
• Taking on too many activities at once

Of course, other things may cause stress for you that are not listed above. Even fun things, like starring in the school play or starting to date, can get you stressed.

Some things that cause stress are the same things that cause grief. These include things like your parents getting divorced or the death of someone you love.

Sometimes, people have a lot of stress because of money worries. If your family is having money problems, you can look together at a website about ways to cope during tough financial times.

Is stress always bad?

A little bit of stress can help you. During a sports competition, stress might push you to perform better, for example. Also, the stress of deadlines can get you to finish work on time.

A lot of stress or stress that lasts a long time can hurt you. It can cause problems for your physical and emotional health, like stomach aches, sleep problems, and trouble concentrating.

If your stress is getting to be too much, take steps to tackle it. Also, turn to a parent or another adult you trust for advice and support.

Don't try to lower your stress in unhealthy ways. Things like taking drugs, drinking, cutting back on your sleep, or eating a lot or very little will only cause more problems. Treat yourself with the respect you deserve.

What are signs of being stressed out?

In a recent survey, 1 out of 3 teens said their stress went up during the past year. 1 out of 10 teens said they never set aside time to manage stress. And during the school year, teens report more stress than adults. If you want to do better — and feel better — try some stress-busting tips.

Sometimes, stress just comes and goes. But if you are facing a lot of pressure or problems, you may start to feel like you're often too stressed out.

Signs that you are getting too stressed may include:

• Feeling down or tired
• Feeling angry or edgy
• Feeling sad or worried
• Having trouble concentrating
• Having headaches or stomach aches
• Having trouble sleeping
• Laughing or crying for no reason
• Wanting to be alone a lot
• Having tense muscles
• Not being able to see the positive side of a situation
• Not enjoying activities that you used to enjoy
• Feeling like you have too many things you have to do

Some of these signs can also be signs of depression, which needs treatment.

How does my body act when stressed?

Your body has a built-in response to stressors. Your palms may sweat, your mouth may get dry, and your stomach may twist. This is all normal! Of course, stress doesn't feel very good. When your body is hit by stress, try to calm it down. Taking some deep breaths can help. You also can try yoga, going for a walk, or some other physical activity.

Can stress lead to more serious problems?

Stress that's too much for you to handle may play a role in some serious problems. These problems include eating disorders, hurting yourself, depression, anxiety disorders, alcohol and drug abuse, smoking, and even suicide. If you are facing any of these problems, talk to an adult you trust right away! You also can get support by phone, text, chat, or email from a special helpline for teens.

Yes, studies show that women are more likely than men to experience symptoms of stress. Women who are stressed are more likely than men who are stressed to experience depression and anxiety. Experts do not fully know the reason for the differences, but it may be related to how men’s and women’s bodies process stress hormones. Long-term stress especially is more likely to cause problems with moods and anxiety in women.

People can feel stress from many different things. Examples of common causes of short-term stress include:

• Getting stuck in traffic or missing the bus
• An argument with your spouse or partner
• Money problems
• A deadline at work

Examples of common causes of long-term stress include:

• Poverty and financial worries. Depression is more common in women whose families live below the federal poverty line. Women in poverty who care for children or other family members as well as themselves may experience more severe stress.
• Discrimination. All women are at risk for discrimination, such as gender discrimination at work. Some women experience discrimination based on their race, ethnicity, or sexual orientation. Stressful events, such as learning a new culture (for those new to the United States) or experiencing discrimination, put women at higher risk for depression or anxiety.
• Traumatic events. Experiencing trauma, such as being in an accident or disaster or going through emotional, physical, or sexual assault or abuse as a child or an adult, may put you at higher risk of depression and other disorders. Women are more likely than men to experience certain types of violence, such as sexual violence, that are more likely to cause mental health conditions, such as post-traumatic stress disorder (PTSD).

Ongoing, low-level stress can be hard to notice, but it can also lead to serious health problems. If you feel stressed, try these tips to help you manage your stress. If you need more help managing stress, talk to a doctor, nurse, or mental health professional.

Stress affects everyone differently. Some ways that chronic or long-term stress affects women include:

• Pain, including back pain
• Acne and other skin problems, like rashes or hives
• Headaches
• Upset stomach
• Feeling like you have no control
• Forgetfulness
• Lack of energy
• Lack of focus
• Overeating or not eating enough
• Being easily angered
• Trouble sleeping
• Drug and alcohol misuse
• Loss of interest in things you once enjoyed
• Less interest in sex than usual

Some of the health effects of stress are the same for men and women. For example, stress can cause trouble sleeping and weaker immune systems. But there are other ways that stress affects women.

• Headaches and migraines. When you are stressed, your muscles tense up. Long-term tension can lead to headache, migraine, and general body aches and pains. Tension-type headaches are common in women.
• Depression and anxiety. In the past year, women were almost twice as likely as men to have symptoms of depression. Women are more likely than men to have an anxiety disorder, including post-traumatic stress disorder, panic disorder, or obsessive-compulsive disorder. Research suggests that women may feel the symptoms of stress more or get more of the symptoms of stress than men. This can raise their risk of depression and anxiety.
• Heart problems. High stress levels can raise your blood pressure and heart rate. Over time, high blood pressure can cause serious health problems, such as stroke and heart attacks. Younger women with a history of heart problems especially may be at risk of the negative effects of stress on the heart. Learn more about stress and heart disease.
• Upset stomach. Short-term stress can cause stomach issues such as diarrhea or vomiting. Long-term stress can lead to irritable bowel syndrome (IBS), a condition that is twice as common in women as in men. Stress can make IBS symptoms such as gas and bloating worse.
• Obesity. The link between stress and weight gain is stronger for women than for men. Stress increases the amount of a hormone in your body called cortisol, which can lead to overeating and cause your body to store fat.
• Problems getting pregnant. Women with higher levels of stress are more likely to have problems getting pregnant than women with lower levels of stress. Also, not being able to get pregnant when you want to can be a source of stress.
• Menstrual cycle problems. Women who experience chronic or long-term stress may have more severe premenstrual syndrome (PMS) symptoms or irregular periods. Some studies link past abuse or trauma to more severe PMS.
• Decreased sex drive. Women with long-term stress may take longer to get aroused and may have less sex drive than women with lower levels of stress. While not surprising, at least one study found that women with higher stress levels were more distracted during sex than other women.

It is normal to feel stressed during pregnancy. Your body and your hormones are changing, and you may worry about your baby and the changes he or she will bring to your life. But too much stress during pregnancy can hurt you and your baby’s health.

Stress during pregnancy can make normal pregnancy discomforts, like trouble sleeping and body aches, even worse. It can also lead to more serious problems, such as:

• Depression. Depression during pregnancy or after birth can affect your baby’s development. Learn more about depression during and after pregnancy.
• Problems eating (not eating enough or eating too much). Women who are underweight or who gain too much weight during pregnancy are at risk for complications, including premature delivery (delivery before 37 weeks of pregnancy) and gestational diabetes. Get a personalized recommendation on how much weight to gain during pregnancy.
• High blood pressure. High blood pressure during pregnancy puts you at risk of a serious condition called preeclampsia, premature delivery, and having a low-birth-weight infant (baby weighing less than 5½ pounds).

Talk to your doctor about your stress, and try these tips to help manage your stress.

Yes. Stress can make you more likely to get sick or have trouble sleeping, stomach problems, headaches, and mental health problems. But breastfeeding can help mothers relax and cope with stress better. Skin-to-skin contact with your baby often has a soothing effect.

Take these steps to help lower stress while breastfeeding:

• Get the facts. The first few weeks of breastfeeding are the hardest, but it does get easier.
• Relax. Try to find a quiet, comfortable, relaxing place to nurse. This will help make breastfeeding more enjoyable for you and your baby. Use this time to bond with your baby, listen to soothing music, meditate, or read a book.
• Read aloud to your baby. Your baby grew inside of you for nine months hearing your voice. Your voice is familiar and soothing to your baby.
• Sleep. Your stress could get worse if you don't get enough sleep. With enough sleep, it is easier to cope with challenges and stay healthy. Try to sleep whenever possible.
• Surround yourself with supportive people. It really does take a village to raise a child.
• Get moving. Physical activity improves your mood. Your body makes certain chemicals, called endorphins, when you exercise. These relieve stress and improve your mood. If you are a new mother, ask your doctor when it is okay to start exercising after childbirth.
• Don't deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, or smoking, all of which hurt you and your baby. It is also unhealthy to overeat regularly to cope with stress.
• Get help from a professional if you need it. A therapist or counselor can help you work through stress and find healthy ways to deal with problems. Medicines can help ease symptoms of depression and anxiety and help promote sleep. But not all medicines are safe to take while breastfeeding. Talk to your doctor or pharmacist before taking any medicine.

Everyone has to deal with stress at some point in their lives. You can take steps to help handle stress in a positive way.

• Take deep breaths. This forces you to breathe slower and helps your muscles relax. The extra oxygen sends a message to your brain to calm and relax the body.
• Stretch. Stretching can also help relax your muscles and make you feel less tense.
• Write out your thoughts. Keeping a journal or simply writing down the things you are thankful for can help you handle stress.
• Take time for yourself. It could be listening to music, reading a good book, or going to a movie.
• Meditate. Studies show that meditation, a set time of stillness to focus the mind on a positive or neutral thought, can help lower stress. In addition to traditional medical treatments, meditation also may help improve anxiety, some menopause symptoms, and side effects from cancer treatments and may lower blood pressure. Meditation is generally safe for everyone, and free meditation guides are widely available online.
• Get enough sleep. Most adults need 7 to 9 hours of sleep a night to feel rested.
• Eat right. Caffeine or high-sugar snack foods give you jolts of energy that wear off quickly. Instead, eat foods with B vitamins, such as bananas, fish, avocados, chicken, and dark green, leafy vegetables. Studies show that B vitamins can help relieve stress by regulating nerves and brain cells. You can also take a vitamin B supplement if your doctor or nurse says it is OK.
• Get moving. Physical activity can relax your muscles and improve your mood. Physical activity also may help relieve symptoms of depression and anxiety. Physical activity boosts the levels of “feel-good” chemicals in your body called endorphins. Endorphins can help improve your mood.
• Try not to deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating. These coping mechanisms may help you feel better in the moment but can add to your stress levels in the long term. Try substituting healthier ways to cope, such as spending time with friends and family, exercising, or finding a new hobby.
• Talk to friends or family members. They might help you see your problems in new ways and suggest solutions. Or, just being able to talk to a family member or friend about a source of stress may help you feel better.
• Get help from a professional if you need it. Your doctor or nurse may suggest counseling or prescribe medicines, such as antidepressants or sleep aids. You can also find a therapist in your area using the mental health services locator on the top left side (desktop view) or bottom (mobile view) of this page. If important relationships with family or friends are a source of stress, a counselor can help you learn new emotional and relationship skills.
• Get organized. Being disorganized is a sign of stress, but it can also cause stress. To-do lists help organize both your work and home life. Figure out what is most important to do at home and at work and do those things first.
• Help others. Volunteering in your community can help you make new friends and feel good about helping others.