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What to do when stress starts to build

Stress doesn't always arrive all at once. Sometimes it builds quietly, then suddenly everything feels harder than it should.

Learning to notice stress earlier can help you respond before you hit the point where everything feels like too much.
 

NOTICE THE EARLY SIGNS

Stress can show up in different ways, including difficulty concentrating, irritability, feeling restless or keyed up, shutting down, trouble sleeping, or feeling like even small tasks are taking more out of you.
 

ASK WHAT IS MAKING STRESS HEAVIER

Stress gets harder to carry when you haven't had enough rest, you're trying to push through without support, everything feels urgent, or you're carrying too many decisions at once.
 
Ask yourself what's adding pressure right now.
 

CHOOSE ONE HELPFUL RESPONSE

A useful response doesn't need to be dramatic.
 
You might try stepping away for a few minutes, drinking water or eating something, writing down what feels urgent and what can wait, asking for help with one thing, or doing one task instead of trying to do everything at once.
 

REACH FOR SUPPORT EARLIER

You don't need to wait until you're fully overwhelmed to reach for support. Sometimes the most helpful move is naming that you're already carrying too much.
 

BRING THE PATTERN INTO THERAPY

If stress keeps building in similar ways, bring that pattern into therapy. Noticing when stress shows up, what makes it worse, and what helps even a little can give you a stronger place to start.