Stress Management (06/2023)

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Stress Management

• Everyone deals with some stress

• For WLHIV, stress can become overwhelming

– Can damage immune system

– Can cause physical/emotional illnesses

– Can speed up progression of HIV

In U.S., WLHIV more likely to:

– Have post-traumatic stress disorder (PTSD)

– Have survived domestic violence

Clammy hands

Physical Signs of Stress

• Fatigue

• Headaches

• Racing heartbeat

• Muscle tension

• Nausea

• Rashes

• Restlessness

Constipation/diarrhea

• Sleeping problems (e.g., nightmares)

• Stomach aches

Emotional and Behavioral Signs of Stress

Emotional

• Uncontrollable anger

• Anxiety

• Loneliness

• Nervousness

• Feeling powerless

• Feeling rejected

• Feeling trapped

• Feeling unhappy for no reason

• Worrying frequently

Behavioral

• Increasing alcohol, tobacco, drug use

• Not tending to physical appearance

• Arguing with/withdrawing from friends or family

• Avoiding tasks and responsibilities

• Difficulty concentrating

• Crying easily

• Eating too much or not enough

• Snapping at people

• Watching more TV

• Difficulty making decisions

• Denial of problem

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Common Causes of Stress

• Lack of purpose/goals

• Lack of self-assertiveness

• Lack of support

• Poor coping skills

• Poor eating habits

• Sleep disturbances

• Insufficient exercise

• Limited ability to care for yourself

• Poor relationship with healthcare provider

• Domestic/intimate partner abuse

Reducing Stress

• Remember that you are human and may need help

• Make a list of:

Areas in which you feel overwhelmed – Who or what can help – How to get available services

–

• Potential resources:

– City/town list

– City/town referral service

–

HIV/AIDS service organization case worker

Finding Help

Free or low cost services that can help with stress:

• Medical services

• Counseling/ psychological help

• Child care

• Taxi rides

• Bus passes

• Acupuncture

• Yoga classes

• Massage

• Support groups

• Dating services for people living with HIV

• Free computers

• Employment & legal services

• Drug and alcohol programs

Friends or family can also help!

Finding Help

• Apply to as many programs as you need

- No shame in accepting help

• If limits on how many services you can get:

- Apply to most important/necessary ones first

• Don’t forget family/friends!

- Speak up when asked what you would like

-

Ask for help with childcare/rent instead of present

- Worst case: they say no – but they may say yes!

Depression

Long-time high stress can lead to depression

Important to get diagnosed

- Depression is major reason for not taking HIV drugs

Depression can be treated

Talk to your health care provider

- Get referral to mental health care provider

If physical problem, get it treated. Same is true for mental health problem.

Self-Care

• Self-care isn’t selfish!

- Take time for exercise, getting a massage, talking with friends, …

• Who will handle your responsibilities if you are overwhelmed?

• Don’t prioritize kids or partners to the point where you get burned out

• Find balance between giving and receiving help

Other Tips for Reducing Stress

• Talk and laugh about it

• Join a support group, get mental health help

• Get enough physical activity, rest and sleep

• Change your own outlook, don’t try to change others’

• Keep a journal

• Practice assertive communication

• Take a break and treat yourself

• Try hypnosis, massage, other relaxation techniques

• Listen to music

• Eat healthfully

• Remind yourself of your accomplishments

• Find positive aspects of change

• Look at crisis as learning opportunity

To learn more, and for links to articles featuring more details, please read the full fact sheet: –

Stress Management

• For more fact sheets and to connect to our community of women living with HIV, visit:

– www.thewellproject.org

– www.facebook.com/thewellproject

– www.twitter.com/thewellproject

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