Learn new ways to head off old reactions

Research shows that stress and depression may affect the same areas of the brain and that stress may sometimes play a role in triggering symptoms of depression.

Stressful events, such as loss of employment, the death of a loved one, or divorce, may be linked to an episode of depression in some people. Depression may also affect your ability to cope with stress.

How can you help manage stress?

You should pay attention to the signs that your body is giving that you are under stress. These may include muscle tension, dizziness, or headaches. Avoiding situations that cause stress is one way to cope, but that’s not always possible.

Another option is learning better ways to deal with stress. Start with these stress-relief tips:

• Meditate. Find a quiet place to sit comfortably. Then, gently close your eyes and focus on deep breathing. Try doing this for 10 to 20 minutes.
• Keep a journal. Putting things down on paper may help you deal with stress. Talk with your doctor about whether keeping a journal may help you manage stress.
• Make time for your favorite hobbies. Spending time doing what you enjoy most can be good for your health.
• Eat healthy foods. Refuel your body with a low-fat, high-fiber diet that includes plenty of fruits, vegetables, legumes, and whole grains. Ask your doctor before starting any nutrition plan.

Handle that work stress

A demanding workload, tight deadlines, and tension in the workplace may leave you feeling overwhelmed. But there are ways you can help minimize the effects of a stressful work environment.

Here are tips to help you deal with work stress:

• Avoid caffeine in the morning. Caffeine is a stimulant and can raise stress levels.
• Make a list. Prioritize tasks, and tackle the most important first.
• Take stretch breaks. Roll your shoulders. Shake your arms. Stretch your legs. Get your muscles moving.

Handle home stresses

Stressful events like holidays or illness, or even everyday tasks, like doing laundry or dishwashing, can be a lot to manage. But remember that it’s okay to acknowledge feelings of being overwhelmed.

Here are tips that may help you deal with stress at home:

• Learn to say “no.” Don’t take on more than you can handle. Share chores with other family members. Count on the strength of teamwork.
• Add a little “me time” to your day. Create small, special rituals like curling up with a good book, listening to music, or doing nothing at all. Do something nice for yourself.
• Reach out for support. Don’t be embarrassed to talk with your doctor or a therapist. They are there to help you.
• Talk about it. You don’t have to handle it alone. Talk openly with family members, and don’t be afraid to ask for their help.