<p>If your child is between ages 12 and 18 years, ask the doctor about screening (testing) for depression — even if you don’t see signs of a problem.</p>

<h4>Why do I need to get my teen screened for depression?</h4>

<p>Depression can be serious, and many teens with depression don’t get the help they need.</p>

<p>The good news is that depression can be treated with counseling,&nbsp;medicine, or a combination of both. When you ask your child's&nbsp;doctor about screening for depression, find out what services are available in case your teen needs follow-up care.</p>


The Basics: Overview

<p>Depression is an illness that involves the brain. It can affect your thoughts, mood, and daily activities — and make you feel sad or down. But depression is more than feeling sad for a few days.</p>

<p>Teen depression can be a serious mental illness. If your child is depressed, they may:</p>

<ul>
	<li>Feel sad or irritable (easily upset)&nbsp;most of the time&nbsp;</li>
	<li>Lose interest in activities they used to enjoy</li>
	<li>Have aches and pains for no clear&nbsp;reason</li>
	<li>Have trouble concentrating, remembering things, or making decisions</li>
	<li>Sleep too much or be unable to sleep</li>
	<li>Eat more or less than usual</li>
	<li>Use drugs or alcohol</li>
	<li>Talk about death or suicide — or give away items that are important to them</li>
</ul>

<p>It’s normal for teens to have mood swings — but if they have several of these symptoms every day for at least 2 weeks, it could be depression. But it can be hard to tell if your child is feeling down or if they’re depressed. That’s why it’s so important for all teens to be screened for depression.</p>

<p>And keep in mind that teen girls and teen boys often show different signs of depression. Girls may be more likely to feel sad or hopeless, while boys may be more likely to be irritable or to use drugs or alcohol.</p>

<p>Learn more about depression in teens by checking out:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.kidshealth.org/en/parents/understanding-depression.html?_label_=Childhood+Depression%3A+What+Parents+Need+to+Know">Childhood Depression: What Parents Need to Know</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nlm.nih.gov/medlineplus/ency/patientinstructions/000646.htm?_label_=Helping+Your+Teen+with+Depression">Helping Your Teen with Depression</a></li>
</ul>


The Basics: What Is depression?

<h4>What causes depression?</h4>

<p>Depression can happen to anyone. It’s not your fault or your teen’s fault. Some experiences may make it more likely that a teen will develop depression, like:</p>

<ul>
	<li>Dealing with a stressful life situation, like a serious illness or a death&nbsp;in the family</li>
	<li>Living with someone who's depressed</li>
	<li>Experiencing trauma or abuse</li>
	<li>Having another mental health problem, like anxiety or an eating disorder</li>
	<li>Having problems at school, like being bullied by other students</li>
	<li>Having a family history of depression</li>
</ul>

<p>Because of stigma and discrimination, teens who are lesbian, gay, bisexual, transgender, or queer (LGBTQ) are more likely to develop depression. But support from parents, caregivers, and friends can help them thrive. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthychildren.org/English/ages-stages/teen/dating-sex/Pages/Four-Stages-of-Coming-Out.aspx?_label_=Learn+more+about+supporting+LGBTQ+teens">Learn more about supporting LGBTQ teens</a>.&nbsp;</p>


The Basics: Causes

<h4>What happens during a depression screening?</h4>

<p>The doctor will ask your teen questions about their feelings and behaviors. This may include asking how often your teen:</p>

<ul>
	<li>Feels hopeless or sad</li>
	<li>Has low energy or feels tired during the day</li>
	<li>Has trouble sleeping — or sleeps more or less than usual</li>
	<li>Eats more or less than usual</li>
	<li>Has trouble paying attention at school</li>
	<li>Thinks about wanting to hurt themselves in some way</li>
</ul>

<p>Screening for depression usually takes about 5 minutes. It can be part of your teen’s yearly checkup.</p>


The Basics: What to Expect

<h4>What if the doctor finds signs of depression?</h4>

<p>If your child is showing signs of depression, the doctor will:</p>

<ul>
	<li>Refer your teen to a therapist or doctor with special training in helping young people with emotional or behavioral problems</li>
	<li>Talk about medicines and other treatments —&nbsp;like talk therapy —&nbsp;that can help your teen manage their depression</li>
	<li>Order&nbsp;tests to check for other health problems</li>
</ul>

<p>Make sure to include your teen when you make any decisions about treatment.</p>


The Basics: Treatment

<p>Take&nbsp;steps to protect your teen’s mental health.</p>

<h4>Talk to your teen’s doctor about depression screening.</h4>

<p>Ask the doctor to screen your child for depression. If you’re worried about your teen, be sure to let the doctor know. Find out what services are available in case your teen needs treatment.</p>

<h5>What about cost?</h5>

<p>Under the Affordable Care Act, insurance plans must cover depression screening for teens. Depending on your insurance plan, you may be able to get your child screened at no cost to you.&nbsp;Check with your insurance company to find out more.</p>

<p>Your teen may also qualify for free or low-cost health insurance through Medicaid or the Children's Health Insurance Program (CHIP).&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.insurekidsnow.gov/coverage/index.html?_label_=Learn+more+about+coverage+options+for+your+family">Learn more about coverage options for your family</a>.</p>

<p>If you don't have insurance, you may still be able to get free or low-cost depression screening. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+depression+screening">Find a health center near you and ask about depression screening</a>.</p>

<p>To learn more, check out these resources:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/coverage/mental-health-substance-abuse-coverage/?_label_=Mental+health+coverage+under+the+Affordable+Care+Act">Mental health coverage under the Affordable Care Act</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-children/?_label_=Free+preventive+care+for+kids+covered+by+the+Affordable+Care+Act">Free preventive care for kids covered by the Affordable Care Act</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a>&nbsp;&nbsp;</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li>
</ul>


Take Action: See a Doctor

<h4>Write down any concerns you have.</h4>

<p>Keep track of your teen’s actions and words that make you think they might be depressed. If you see a change in your child’s behavior, make a note about the change and when it happened. Include details like:</p>

<ul>
	<li>How long the behavior's been going on</li>
	<li>How often the behavior happens</li>
	<li>How serious you think it is</li>
</ul>

<p>Share these notes with your teen’s doctor. You can also use them to start a conversation with your child.</p>


Take Action: Look for Changes

<h4>Watch for signs that your teen may be thinking about suicide.</h4>

<p>Most people who are depressed don’t attempt suicide, but depression can increase the risk of suicide and suicide attempts. Suicide is one of the leading causes of death for kids and teens ages 10 to 19 years.</p>

<p>These behaviors may be signs that your teen is thinking about suicide:</p>

<ul>
	<li>Talking about wanting to kill or hurt themselves</li>
	<li>Taking risks, like driving recklessly</li>
	<li>Spending less&nbsp;time with friends and family</li>
	<li>Talking about not being around in the future or “going away”</li>
	<li>Giving away prized possessions</li>
	<li>Using&nbsp;more alcohol or drugs</li>
	<li>Talking about feeling hopeless&nbsp;or very angry</li>
</ul>

<p>If your child is showing some or all of these warning signs, get help right away.&nbsp;Call or text 988 or visit the <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/988lifeline.org/?_label_=Suicide+%26amp%3B+Crisis+Lifeline">Suicide &amp; Crisis Lifeline</a> website to connect with trained crisis counselors.&nbsp;</p>

<p>If you think your child may be in immediate danger, call 911 or take them to the emergency room.</p>


Take Action: Suicide Warning Signs

<h4>Find resources for your teen.</h4>

<p>If your child isn’t ready to talk to you about their feelings, there are still things you can do. Help your teen find resources online and in the community.</p>

<p>Share these resources with your teen:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/teenshealth.org/en/teens/depression.html?_hash_=catmental-health&_label_=Depression%3A+What+You+Need+to+Know">Depression: What You Need to Know</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/publications/teen-depression?_label_=Teen+Depression%3A+More+Than+Just+Moodiness">Teen Depression: More Than Just Moodiness</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mentalhealth.gov/talk/young-people?_ga=2.73408666.960465837.1632685785-603678972.1627925869&_label_=For+Young+People+Looking+for+Help">For Young People Looking for Help</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/988lifeline.org/help-yourself/youth/?_label_=Suicide+%26amp%3B+Crisis+Lifeline%3A+Youth">Suicide &amp; Crisis Lifeline: Youth</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.thetrevorproject.org/resources/category/mental-health/?_label_=The+Trevor+Project%3A+Mental+Health+Resources+for+LGBTQ+Youth">The Trevor Project: Mental Health Resources for LGBTQ Youth</a></li>
</ul>

<p>Let your child know that they can get support anonymously (without giving their name) by:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.crisistextline.org/how-it-works/?_label_=Texting+the+Crisis+Text+Line">Texting the Crisis Text Line</a> —&nbsp;text HOME to 741741</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/suicidepreventionlifeline.org/chat/?_label_=Chatting+online+with+someone+from+the+Suicide+%26amp%3B+Crisis+Lifeline">Chatting online with someone from the Suicide &amp; Crisis Lifeline</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/suicidepreventionlifeline.org/?_label_=Calling+or+texting+the+Suicide+%26amp%3B+Crisis+Lifeline">Calling or texting the Suicide &amp; Crisis Lifeline</a> at 988</li>
</ul>

<p>Make a list with your teen of other people they can go to with problems or questions — like a teacher, guidance counselor, or another trusted adult. Remind your teen that you're always there if they want to talk.</p>


Take Action: Support Your Teen

Get Your Teen Screened for Depression

<p><span>If you’ve been feeling sad or down and can’t seem to shake it, talk with a doctor or nurse about depression.</span></p><h4>What is depression?&nbsp;</h4><p><span>Depression is an illness that involves the brain. It can affect your thoughts, mood, and daily activities&nbsp;— and make you feel sad or down. But depression is more than feeling sad for a few days.</span></p><p><span>Depression can be mild, moderate, or severe. Even mild depression can become more serious if it’s not treated.</span></p><p><span>If you're diagnosed with depression, you aren’t alone. Depression is a common illness that affects millions of people in the United&nbsp;States&nbsp;every year.</span></p><p><span>The good news is that you can get treatment for depression. Getting help is the best thing you can do for yourself and your loved ones. You can feel better.</span></p><p><span>Check out these resources to learn more about depression:</span></p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/publications/depression/?_label_=General+information+about+depression">General information about depression</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/depression-and-older-adults?_label_=%3Cspan%3EDepression+and+older+adults%3C%2Fspan%3E"><span>Depression and older adults</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.womenshealth.gov/mental-health/mental-health-conditions/depression?_label_=%3Cspan%3EDepression+and+women%3C%2Fspan%3E"><span>Depression and women</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/publications/perinatal-depression?_label_=%3Cspan%3EDepression+during+and+after+pregnancy%3C%2Fspan%3E"><span>Depression during and after pregnancy</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mentalhealth.gov/get-help/veterans?_label_=%3Cspan%3EDepression+and+veterans%3C%2Fspan%3E"><span>Depression and veterans</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/medlineplus.gov/ency/patientinstructions/000646.htm?_label_=Depression+and+teens">Depression and teens</a></li></ul>

<h4>What are the signs of depression?</h4><p>It’s normal to feel sad sometimes, but if you feel sad or down&nbsp;on most days for more than 2 weeks at a time, you may be depressed.</p><p><span>Depression affects people differently. Some signs of depression are:</span></p><ul><li><span>Losing interest in activities you used to enjoy</span></li><li><span>Feeling hopeless or empty</span></li><li><span>Forgetting things or having trouble making decisions</span></li><li><span>Sleeping too much or too little</span></li><li><span>Gaining or losing weight without meaning to</span></li><li><span>Thinking about suicide or death</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myhealth.va.gov/mhv-portal-web/depression-screening?_label_=%3Cspan%3ETake+this+quiz%26nbsp%3Bto+see+if+you+might+be+depressed%3C%2Fspan%3E"><span>Take this quiz&nbsp;to see if you might be depressed</span></a><span>.</span></p>

The Basics: Signs of Depression

<h4>How is depression treated?</h4><p>Depression can be treated with talk therapy, medicines (called antidepressants), or both. Your doctor may refer you to a mental health professional for talk therapy or medicine.</p><p>If you start taking medicine and it’s not working well enough, your doctor may have you try a different type of antidepressant. And if talk therapy and medicines aren’t helping you feel better, your doctor may suggest a type of treatment called brain stimulation therapy. These therapies use magnetic waves or electricity to stimulate the brain and treat depression.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/topics/depression?_hash_=part_2257&_label_=Learn+more+about+treatments+for+depression">Learn more about treatments for depression</a>.</p>

<p><span>Depression is a real illness. People with depression need treatment like people with any other illness. If you think you might be depressed, see your doctor or nurse.</span></p><h4>Talk to a doctor about how you're feeling.</h4><p><span>Get a medical checkup. Ask to see a doctor or nurse who can screen you for depression.</span></p><p><span>The doctor or nurse may also check to see if&nbsp;you have another health condition&nbsp;(like thyroid disease) or are taking a medicine that can cause depression or make it worse. If you have one of these health conditions, it’s important to get treatment right away.</span></p><h5>What about cost?</h5><p><span>Under the&nbsp;Affordable Care Act,&nbsp;insurance plans must cover screening for depression. Depending on your insurance plan,&nbsp;you may be able to get screened at no cost to&nbsp;you. Check with your insurance company to find out more.</span></p><p><span>Medicare may also cover depression screening at no cost. If you have Medicare, </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage/depression-screening ?_label_=%3Cspan%3Elearn+about+Medicare+coverage+for+depression+screening%3C%2Fspan%3E"><span>learn about Medicare coverage for depression screening</span></a><span>.</span></p><p><span>If you don’t have insurance, you may still be able to get free or low-cost depression screening.&nbsp;</span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=%3Cspan%3EFind+a+health+center+near+you%3C%2Fspan%3E"><span>Find a health center near you</span></a><span>&nbsp;and ask about screening for depression.</span></p><p><span>To learn more, check out these resources:</span></p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=%3Cspan%3EFree+preventive+care+for+adults+covered+by+the+Affordable+Care+Act%3C%2Fspan%3E"><span>Free preventive care for adults covered by the Affordable Care Act</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=%3Cspan%3EHow+the+Affordable+Care+Act+protects+you%3C%2Fspan%3E"><span>How the Affordable Care Act protects you</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698%26nbsp%3BKB%5D" id="anch_81">Understanding your health insurance and how to use it [PDF - 698&nbsp;KB]</a></li></ul>

<h4>Get treatment for depression.</h4><p><span>When you have depression, getting help is the best thing you can do.&nbsp;</span></p><p><span>Ask your doctor for a referral to a mental health professional or&nbsp;</span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findtreatment.samhsa.gov/?_label_=%3Cspan%3Euse+this+treatment+locator+to+find+mental+health+services+near+you%3C%2Fspan%3E"><span>use this treatment locator to find mental health services near you</span></a><span>. Some programs offer free or low-cost treatment even if you don't have insurance.&nbsp;</span></p><p><span>Here are some places or professionals you can go to for help with depression:</span></p><ul><li><span>Doctor’s office or health clinic</span></li><li><span>Family service or social service agency</span></li><li><span>Psychologist, psychiatrist, or psychotherapist</span></li><li><span>Counselor or social worker</span></li></ul><p><span>Remember, even if asking for help seems scary, it's an important step toward feeling better.&nbsp;</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/find-help?_hash_=part_2384&_label_=%3Cspan%3ELearn+more+about+finding+mental+health+services+that+work+for+you%3C%2Fspan%3E"><span>Learn more about finding mental health services that work for you</span></a><span>.</span></p>

Take Action: Get Treatment

<h4>Get support.</h4><p><span>If you have depression, it can also help to get support from people around you. You don't have to face depression alone. A trusted family member, friend, or faith leader can help support you as you seek medical treatment.&nbsp;</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mentalhealth.gov/talk/people-mental-health-problems?_label_=Get+ideas+to+build%26nbsp%3Byour+support+system" id="anch_56">Get ideas to build&nbsp;your support system</a><span>.</span></p><h4>Get active.</h4><p><span>Getting active can lower your stress level and boost your mood, which can help treatments for depression work better. Keep in mind getting active doesn’t have to mean going to the gym — try taking a few short walks each week instead. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/get-active?_label_=%3Cspan%3ELearn+more+about+getting+active%3C%2Fspan%3E"><span>Learn more about getting active</span></a><span>.</span></p><h4>If someone you care about is depressed, get help.</h4><p><span>If you think a friend or family member may be depressed, check out these tips on&nbsp;</span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/depression-conversation-starters?_label_=how+to+talk+to+a+loved+one+about+depression" id="anch_58">how to talk to a loved one about depression</a>.&nbsp;</p><p><span>Keep in mind that many people with depression have low energy and a hard time concentrating. This can make it difficult to do things like schedule appointments or remember to take medicines. Some things you can do to help include:</span></p><ul><li><span>Make calls or schedule appointments for your loved one</span></li><li><span>Offer to accompany your loved one to their appointments</span></li><li><span>Remind them to take their medicines</span></li></ul><h4>Get help right away if you or someone you know is thinking about suicide.</h4><p><span>To get help for yourself or someone else, call or text 988 or check out the </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/988lifeline.org/?_label_=%3Cspan%3E988+Suicide+%26amp%3B+Crisis+Lifeline%3C%2Fspan%3E"><span>988 Suicide &amp; Crisis Lifeline</span></a><span>. And if someone’s in immediate danger, call 911.</span></p>

Take Action: Get Support for Depression

Talk with Your Doctor About Depression

<p>It's important to get enough sleep. Sleep helps keep your mind and body healthy.</p><h4>How much sleep do I need?</h4><p>Most adults need 7 or more hours of sleep each night. It’s also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.</p><p>If you often have trouble sleeping — or if you often still feel tired after sleeping — talk with your doctor.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits?_label_=Get+details+about+healthy+sleep+habits+and+sleep+disorders">Get details about healthy sleep habits and sleep disorders</a>.</p><h4>How much sleep do children need?</h4><p>Kids need even more sleep than adults:</p><ul><li>Teens (age 13 to 17 years) need to sleep between 8 and 10 hours each night</li><li>School-aged children (age 6 to 12 years) need to sleep between 9 and 12 hours each night</li><li>Preschoolers (age 3 to 5 years) need to sleep between 10 and 13 hours a day, including naps</li><li>Toddlers (age 1 to 2 years) need to sleep between 11 and 14 hours a day, including naps</li><li>Babies (age 4 to 12 months) need to sleep between 12 and 16 hours a day, including naps</li><li>Newborns (age 0 to 3 months) need to sleep between 14 and 17 hours a day<br>&nbsp;</li></ul>

<h4>Why is getting enough sleep important?</h4><p>Getting enough sleep has many&nbsp;benefits. It can help you:</p><ul><li>Get sick less often</li><li>Stay at a healthy weight</li><li>Lower your risk for serious health problems, like diabetes and heart disease&nbsp;</li><li>Reduce stress, improve your mood, and get along better with people</li><li>Think more clearly, form long-term memories, and do better in school and at work</li><li>Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year</li></ul><p>Getting enough sleep is also important for children or teens’ healthy development.&nbsp;</p>

The Basics: Health Benefits

<h4>Does it matter when I sleep?</h4><p>Yes. Your body sets your “biological clock” according to the pattern of daylight where you live. This helps you naturally get sleepy at night and stay alert during the day.</p><p>If you work at night and sleep during the day, you may have trouble getting enough sleep. It can also be hard to sleep when you travel to a different time zone.</p><p>Get sleep tips to help you:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits?_label_=Improve+your+sleep+habits%2C+including+if+you+work+the+night+shift">Improve your sleep habits, including if you work the night shift</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/wwwnc.cdc.gov/travel/page/jet-lag?_label_=Deal+with+jet+lag+%28trouble+sleeping+in+a+new+time+zone%29">Deal with jet lag (trouble sleeping in a new time zone)</a></li></ul>

The Basics: Sleep Schedule

<h4>Why can’t I fall or stay asleep?</h4><p>Many things can make it harder for you to sleep, including:</p><ul><li>Stress or anxiety</li><li>Pain</li><li>Certain health conditions, like heartburn or asthma</li><li>Some medicines</li><li>Caffeine (usually from coffee, tea, and soda)</li><li>Alcohol and other drugs</li><li>Untreated sleep disorders, like sleep apnea or insomnia</li></ul><p>If you're having trouble sleeping, try making changes to your routine to get the sleep you need. You may want&nbsp;to:</p><ul><li>Change what you do during the day — for example, get your physical activity in the morning instead of at night</li><li>Create a comfortable sleep environment — for example, make sure your bedroom is dark and quiet</li><li>Set a bedtime routine — for example, go to bed at the same time every night</li></ul>

The Basics: Trouble Sleeping

<h4>How can I tell if I have a sleep disorder?</h4><p>Sleep disorders can cause many different problems. Keep in mind that it’s normal to have trouble sleeping every now and then — but people with sleep disorders generally experience these problems on a regular basis.</p><p>Common signs of sleep disorders include:</p><ul><li>Trouble falling or staying asleep, even after making healthy changes to your sleep routine</li><li>Still feeling tired after sleeping the recommended number of hours</li><li>Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work</li><li>Frequent loud snoring</li><li>Pauses in breathing or gasping while you sleep</li><li>Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area</li><li>Feeling like it’s hard to move when you first wake up</li></ul><p>If you have any of these signs, talk to a doctor or nurse. You may need testing or treatment&nbsp;for a sleep disorder.</p><p>To learn more about sleep disorders:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf?_label_=Check+out+this+guide+to+healthy+sleep+%5BPDF+-+451+KB%5D">Check out this guide to healthy sleep [PDF - 451 KB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/sleep/about/?_hash_=cdc_behavioral_basics_outcomes-sleep-disorders&_label_=Read+about+common+sleep+disorders">Read about common sleep disorders</a></li></ul>

The Basics: Sleep Disorders

<p>Making small changes to your daily routine can help you get the sleep you need.</p><h4>Change what you do during the day.</h4><ul><li>Try to spend some time outdoors in the daylight — earlier in the day is best</li><li>Plan your physical activity for earlier in the day, not right before you go to bed</li><li>Stay away from caffeine (including coffee, tea, and soda) late in the day</li><li>If you have trouble sleeping at night, limit daytime naps to 20 minutes or less</li><li>If you drink alcohol, drink only in moderation (less than 1 drink in a day for women and less than 2 drinks in a day for men) — alcohol can keep you from sleeping well</li><li>Don’t eat a big meal close to bedtime</li><li>If you smoke, make a plan to quit — the nicotine in cigarettes can make it harder for you to sleep</li></ul><p>Get tips for:&nbsp;</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/mental-health-relationships/drink-alcohol-only?_label_=Drinking+alcohol+only+in+moderation">Drinking alcohol only in moderation</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/quit-smoking?_label_=Quitting+smoking">Quitting smoking</a></li></ul>

Take Action: Daytime Habits

<h4>Create a good sleep environment.</h4><ul><li>Make sure your bedroom is dark — if there are streetlights near your window, try putting up light-blocking curtains</li><li>Keep your bedroom quiet</li><li>Consider keeping electronic devices — like TVs, computers, and smartphones — out of your bedroom</li></ul><h4>Set a bedtime routine.</h4><ul><li>Go to bed at the same time each night and wake up at the same time each morning, including on weekends</li><li>Avoid eating, talking on the phone, or reading&nbsp;in bed</li><li>Avoid using computers or smartphones, watching TV, or playing video games at bedtime</li><li>If you find yourself up at night worrying about things,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/heart-health/manage-stress?_label_=use+these+tips+to+help+manage%26nbsp%3Bstress">use these tips to help manage&nbsp;stress</a></li></ul><p>If you’re still awake after staying in bed for more than 20 minutes, get up. Do something relaxing, like reading or meditating, until you feel sleepy.</p>

Take Action: Nighttime Habits

<h4>If you're concerned about your sleep, see a doctor.</h4><p>Talk with a doctor or nurse if you have any signs of a sleep disorder, such as trouble falling or staying asleep or trouble staying awake during the day. Learn about other signs of sleep disorders.</p><p>Even if you don’t have these problems, talk with a doctor if you feel like you often have trouble sleeping.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/magazine.medlineplus.gov/pdf/SleepDiary.pdf?_label_=Keep+a+sleep+diary+%5BPDF+-+53+KB%5D">Keep a sleep diary [PDF - 53 KB]</a>&nbsp;for a week and share it with your doctor. A doctor can suggest different sleep routines or medicines to treat sleep disorders. Talk with a doctor before trying over-the-counter sleep medicines.</p>

Get Enough Sleep

<p>When you're taking care of a loved one, it’s important to care for yourself, too. The emotional and physical stress of being a caregiver can cause health problems — so get the support you need to take care of your own health.</p>

<h4>What is a caregiver?</h4>

<p>A caregiver is someone who helps a family member, friend, or neighbor who is sick or has a disability. An informal or family caregiver often helps a loved one with basic daily tasks.</p>

<p>You may be a caregiver if you regularly help someone with:</p>

<ul>
	<li>Grocery shopping and cooking</li>
	<li>Housework</li>
	<li>Getting dressed</li>
	<li>Taking and keeping track of medicine</li>
	<li>Medical care, like keeping wounds clean or giving shots&nbsp;</li>
	<li>Transportation, like car rides to appointments</li>
	<li>Managing personal services, like talking to doctors or paying bills&nbsp;</li>
</ul>

<p>About 1 in 5 adults in the United States are caregivers. Most caregivers also have other jobs, and about 1 in 3 spend at least 20 hours a week caring for a loved one.</p>


<h4>The stress of caregiving can lead to health problems.</h4>

<p>When you're caring for a loved one, it can be hard to take care of your own health. Caregivers are more at risk of getting sick — like with a cold or the flu. They're also more likely to have long-term health problems —&nbsp;like arthritis, diabetes, or depression.</p>

<p>You may have caregiver stress if you:</p>

<ul>
	<li>Feel angry or sad</li>
	<li>Feel like taking care of your loved one is more than you can handle</li>
	<li>Feel like you don't have time to care for yourself</li>
	<li>Sleep too much or too little</li>
	<li>Notice a change in your eating habits</li>
	<li>Lose interest in things you used to enjoy</li>
</ul>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.womenshealth.gov/a-z-topics/caregiver-stress?_label_=Find+out+more+about+caregiver+stress">Find out more about caregiver stress</a>.</p>

<p>The good news is that you can lower your risk for health problems if you take care of yourself and get support.</p>


The Basics: Caregiver Stress

<h4>Take care of your body.</h4>

<p>Caregiving can be stressful, and stress can lead to problems like back pain and trouble sleeping. Taking care of yourself will give you the energy and strength to handle the demands of caregiving.</p>

<p>Here are some ways to take care of your body:</p>

<ul>
	<li>Eat healthy to keep your body strong. Making healthy food choices will help protect you from heart disease, bone loss, and high blood pressure.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=Learn+how+to+eat+healthy">Learn how to eat healthy</a>.</li>
	<li>Get active to give you more energy. Aim for 150 minutes a week of moderate-intensity aerobic activity, like walking fast or dancing. And try to do muscle-strengthening activities at least 2 days a week.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/get-active?_label_=Find+out+how+to+get+active">Find out how to get active</a>.</li>
	<li>Take steps to prevent back pain, like keeping your back straight and bending your knees when you lift something heavy.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/safety/prevent-back-pain?_label_=Get+tips+for+preventing+back+pain">Get tips for preventing back pain</a>.</li>
	<li>Make sure you get enough sleep. Most adults need 7 or more hours of sleep each&nbsp;night.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep?_label_=Learn+how+to+get+enough+sleep">Learn how to get enough sleep</a>.</li>
</ul>


Take Action: Physical Health

<h4>Take care of your mental health.</h4>

<p>It’s important to take care of your mental health, too —&nbsp;like by managing stress. Here are some ways to care for your mental health:</p>

<ul>
	<li>Find ways to manage stress. You can start by taking a few slow, deep breaths.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/heart-health/manage-stress?_label_=Get+more+tips+for+managing+stress">Get more tips for managing stress</a>.</li>
	<li>Do something for yourself! Set aside time each day to do something you enjoy. Try reading, listening to music, or talking to a friend.</li>
	<li>Ask a neighbor to visit with your loved one while you take a walk.</li>
	<li>Get support from others to help you cope with the emotional stress of caregiving.</li>
</ul>

<p>It can also help to hear from other people who are caring for a loved one — their experiences may be similar to yours.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.caregiver.org/caregiver-stories?_label_=Check+out+these+stories+from+other+caregivers">Check out these stories from other caregivers</a>.</p>


Take Action: Mental Health

<h4>Ask for help.</h4>

<p>You don’t need to do it all yourself. Ask family members, friends, and neighbors to share caregiving tasks.</p>

<p>There are also professional and volunteer services that can help. For example, you can:&nbsp;</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/eldercare.acl.gov/Public/Index.aspx?_label_=Check+out+these+community-based+services+for+older+adults+and+caregivers">Check out these community-based services for older adults and caregivers</a>&nbsp;— like transportation, meals, and caregiver support programs</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/archrespite.org/respitelocator?_label_=Find+respite+services+near+you">Find respite services near you</a> that can give you a break from caregiving</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.caregiver.va.gov/support/support_services.asp?_label_=Learn+about+services+and+support+groups+for+caregivers+of+Veterans">Learn about services and support groups for caregivers of Veterans</a></li>
</ul>

<p>If you're taking care of someone with Alzheimer's disease:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/alzheimers/caregiving?_label_=Find+resources+for+Alzheimer%27s+caregivers">Find resources for Alzheimer's caregivers</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.alz.org/we_can_help_24_7_helpline.asp?_label_=Call+the+Alzheimer%E2%80%99s+Association+24%2F7+Helpline+at+800-272-3900">Call the Alzheimer’s Association 24/7 Helpline at 800-272-3900</a></li>
</ul>

<p>It's also a good idea to&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicareinteractive.org/get-answers/planning-for-medicare-and-securing-quality-care?_label_=learn+about+preparing+for+future+health+care+needs">learn about preparing for future health care needs</a>.</p>

<p>And if you're feeling overwhelmed,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-relationships/talk-your-doctor?_label_=talk+with+your+doctor+about+depression">talk with your doctor about depression</a>.</p>


Take Action: Get Support

Get Support If You're a Caregiver

<p>If you don’t drink alcohol, there’s no reason to start. If you choose to drink, having only a moderate (limited) amount can lower your risk for health problems caused by drinking. Some people shouldn’t drink at all, like people younger than 21 years, people who are pregnant or might be pregnant, and people with certain health conditions.</p><h4>What is a moderate amount of alcohol?</h4><p>A moderate amount of alcohol means:</p><ul><li>1 drink or less in a day for women</li><li>2 drinks or less in a day for men</li></ul><p>Remember that <strong>drinking less is always better for your health</strong> than drinking more. Even moderate drinking can have health risks.</p><h4>What is 1 drink equal to?</h4><p>Different types of beer, wine, and liquor have different amounts of alcohol. In general, 1 standard drink is equal to a:</p><ul><li>Bottle or can of regular beer (12 ounces)</li><li>Glass of wine (5 ounces)</li><li>Shot of distilled spirits, such as gin, rum, or vodka (1.5 ounces)</li></ul><p>Keep in mind that the size of the drink and the percent of alcohol makes a difference. For example, many beers are about 5% alcohol, but some have higher percentages of alcohol. And some beers are sold in bigger sizes than the standard 12 ounces.&nbsp;</p><p>Different drinks have different amounts of calories, too. These calories add up — and getting more calories than you need can make it harder to stay at a healthy weight. For example, a 12-ounce bottle of beer has about 150 calories.&nbsp;</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/What-counts-as-a-drink/Whats-A-Standard-Drink.aspx?_label_=Learn+more+about+the+amount+of+alcohol+in+different+drinks">Learn more about the amount of alcohol in different drinks</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.rethinkingdrinking.niaaa.nih.gov/tools/calculators/drink-size-calculator.aspx?_label_=Calculate+how+many+standard+drinks+are+in+different+alcoholic+beverages">Calculate how many standard drinks are in different alcoholic beverages</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.rethinkingdrinking.niaaa.nih.gov/tools/calculators/calorie-calculator.aspx?_label_=Find+out+how+many+calories+are+in+a+drink">Find out how many calories are in a drink</a></li></ul>

<p>Drinking more than a moderate amount of alcohol can put you at risk for personal and health problems, including alcohol use disorder.&nbsp;</p><h4>What are the risks of drinking too much?</h4><p>Drinking too much raises your risk for many health problems, including serious conditions that can lead to death. Some examples of alcohol-related health problems include:</p><ul><li>Alcohol use disorder</li><li>Liver disease</li><li>Heart disease</li><li>High blood pressure</li><li>7 types of cancer</li><li>Depression and anxiety</li><li>Stroke</li></ul><p>Even moderate drinking may raise your risk for some types of heart disease and cancer. For example, the risk of breast cancer increases even at low levels of drinking (for example, less than 1 drink in a day).&nbsp;</p><p>Alcohol can also change your behavior. Drinking too much can put you and others at risk for:</p><ul><li>Accidents, violence, and injuries</li><li>Unplanned pregnancy or STIs (sexually transmitted infections) from unprotected sex</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/Whats-the-harm/What-Are-The-Risks.aspx?_label_=Learn+more+about+the+risks+of+drinking+too+much">Learn more about the risks of drinking too much</a>.&nbsp;</p><h4>What is alcohol&nbsp;use disorder?</h4><p>If drinking causes problems in your life, you may have alcohol use disorder (also called alcoholism).&nbsp;</p><p>You may have alcohol use disorder if any of these things are true:</p><ul><li>You can’t control how much or how often you drink</li><li>You need to drink more and more to feel the effects</li><li>You feel anxious, irritable, or stressed when you aren’t drinking</li><li>You find yourself thinking a lot about when you can drink next&nbsp;</li><li>Alcohol is causing problems with your work, relationships, or health</li></ul><p>Certain health problems — like depression or anxiety, sleep problems, and chronic pain — can put you at a higher risk for alcohol use disorder.</p><p>Talk with your doctor right away if you have signs of alcohol use disorder — even if you don’t think they’re causing any problems in your life. There are treatments that can help. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/whats-the-harm/what-Are-Symptoms-Of-alcohol-Use-Disorder.aspx?_label_=See+more+signs+of+alcohol+use+disorder">See more signs of alcohol use disorder</a>.&nbsp;</p>

The Basics: Health Risks

<h4>Who shouldn't drink at all?</h4><p>Don’t drink at all if you:</p><ul><li>Are pregnant or might be pregnant — alcohol can harm a developing baby</li><li>Are younger than 21 years</li><li>Take certain over-the-counter or prescription medicines — check medicine labels or ask your doctor or pharmacist if it’s safe to drink while taking your medicines&nbsp;</li><li>Are recovering from alcohol use disorder or can’t control how much you drink</li><li>Have a health condition that can be made worse by drinking (such as liver disease or HIV)</li><li>Plan to drive or do other activities that require skill, coordination, and alertness (like using sharp tools or cooking on a stove)</li></ul>

The Basics: Don't Drink If...

<p>Here are some strategies to help you cut back or stop drinking.</p><h4>Keep track of your drinking.</h4><p>Keeping track of each drink may help you drink less overall. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/rethinkingdrinking.niaaa.nih.gov/ToolsResources/DrinkingTrackerCards.asp?_label_=These+drinking+tracker+cards+can+help">These drinking tracker cards can help</a>. You can also make notes in your smartphone to keep track of your drinks.</p><h5>Set goals.</h5><p>Decide how many days a week you'll drink and how much you'll drink on those days. For men, &nbsp;try not to have more than 2 drinks a day. For women, try not to have more than 1 drink a day. It’s also a good idea to have some days when you don’t drink at all.</p><p>Remember, drinking less is better for your health than drinking more.</p>

Take Action: Set Limits

<h4>Learn new skills to help you change your drinking habits.</h4><p>Planning ahead can help you manage situations when you might be tempted to drink too much. Think ahead about how to say “no” if someone offers you a drink.</p><p>Read about skills that can help you limit or avoid drinking:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.rethinkingdrinking.niaaa.nih.gov/tools/Interactive-worksheets-and-more/Stay-in-control/drink-Refusal-Skills.aspx?_label_=Learn+how+to+resist+social+pressure+to+drink" id="anch_50">Learn how to resist social pressure to drink</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/rethinkingdrinking.niaaa.nih.gov/ToolsResources/CopingWithUrgesToDrink.asp?_label_=Practice+these+strategies+to+handle+an+urge+to+drink" id="anch_51">Practice these strategies to handle an urge to drink</a></li></ul><h4>Find healthy ways to manage stress.</h4><p>If you have a bad day or are feeling angry, don’t reach for a drink. Try taking a walk, calling a friend, or seeing a movie.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/heart-health/manage-stress?_label_=Get+tips+to+help+you+manage+stress" id="anch_52">Get tips to help you manage stress</a>.</p><h4>Avoid places where people drink a lot.</h4><p>Stay away from bars and other places that may make you want to drink.</p><h4>Limit the amount of alcohol you keep at home.</h4><p>If you keep a lot of alcohol around, you may be tempted to go over the drinking limit you set for yourself when you’re at home.</p><h4>Make a list of reasons not to drink.</h4><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/rethinkingdrinking.niaaa.nih.gov/ItsUpToYou/ProsAndConsCheckboxes.asp?_label_=Make+a+list+of+reasons+to+drink+less+or+quit" id="anch_53">Make a list of reasons to drink less or quit</a>. Keep this list in your wallet, on your fridge, or in an app on your phone. Look at it when you have an urge to drink.</p><p>If you want to lose weight or save money, use these calculators to:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/rethinkingdrinking.niaaa.nih.gov/ToolsResources/CalorieCalculator.asp?_label_=See+how+many+calories+are+in+your+drinks" id="anch_54">See how many calories are in your drinks</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/rethinkingdrinking.niaaa.nih.gov/ToolsResources/AlcoholSpendingCalculator.asp?_label_=Find+out+how+much+money+you+are+spending+on+alcohol" id="anch_55">Find out how much money you are spending on alcohol</a></li></ul>

Take Action: Make a Plan

<h4>If you think you might be drinking too much, ask for help.</h4><p>Ask your friends and loved ones to support you. Talk with a doctor or nurse if you’re having a hard time cutting back on your drinking.</p><h5>Get treatment.</h5><p>There are effective treatments for alcohol use disorder. Doctors can treat it with talk therapy, medicine, or both. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/alcoholtreatment.niaaa.nih.gov/what-to-know/types-of-alcohol-treatment?_label_=Learn+about+different+treatments+for+alcohol+use+disorder">Learn about different treatments for alcohol use disorder</a>.</p><p>If one type of treatment doesn’t work for you, you can try another. Don’t give up!</p><p>To get help with alcohol use disorder:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findtreatment.gov/?_label_=Find+a+doctor+or+treatment+program+near+you">Find a doctor or treatment program near you</a></li><li>Call 1-800-662-HELP (1-800-662-4357) for information about treatment</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/alcoholtreatment.niaaa.nih.gov/?_label_=Use+this+tool+to+explore+treatment+options">Use this tool to explore treatment options</a></li></ul><h5>What about cost?</h5><p>Under the Affordable Care Act, insurance plans must cover alcohol misuse screening and counseling. Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance company to find out more. &nbsp;</p><p>Medicare may also cover alcohol-related services at no cost. If you have Medicare, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage/alcohol-misuse-screenings-counseling?_label_=learn+about+Medicare+coverage+for+alcohol+misuse+screening+and+counseling">learn about Medicare coverage for alcohol misuse screening and counseling</a>.&nbsp;</p><p>If you don't have insurance, you may still be able to get free or low-cost help for alcohol misuse. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+alcohol+misuse+screening+and+counseling">Find a health center near you and ask about alcohol misuse screening and counseling</a>.</p><p>To learn more, check out these resources:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+for+adults+covered+by+the+Affordable+Care+Act">Free preventive care for adults covered by the Affordable Care Act</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/alcoholtreatment.niaaa.nih.gov/what-to-know/costs-and-insurance?_label_=Costs+and+insurance+for+alcohol+misuse+treatment">Costs and insurance for alcohol misuse treatment</a></li></ul><h5>Are you worried about a loved one’s drinking?</h5><p>Use these tips to&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/alcohol-use?_label_=talk+with+someone+about+cutting+back+or+quitting+drinking" id="anch_62">talk with someone about cutting back or quitting drinking</a>.</p>

Take Action: Get Help

Drink Alcohol Only in Moderation

<p>Not all stress is bad.&nbsp;But too much stress, or feeling stressed for a long time, can lead to health problems.</p><p>Preventing and managing stress can&nbsp;lower your risk for other conditions —&nbsp;like heart disease, obesity, high blood pressure, and depression.</p><p>You can prevent or reduce stress by:</p><ul><li>Planning ahead&nbsp;</li><li>Deciding which tasks to do first</li><li>Preparing for stressful events</li><li>Thinking about whether there are ways to solve ongoing problems that are causing you stress</li><li>Limiting your contact with stressors if you can — like by taking breaks from the news or social media or avoiding situations that cause you stress</li></ul><p>But some stress is hard to avoid, so it’s important to find healthy ways to manage your stress when it does happen. Healthy ways to manage stress include:</p><ul><li>Noticing signs of stress in your mind and body</li><li>Taking time to relax</li><li>Getting active, eating healthy, and sticking to a sleep routine</li><li>Taking time for yourself to do things you enjoy</li><li>Talking to friends and family</li><li>Seeking help from a doctor or mental health professional if managing stress on your own is difficult</li></ul><p>Read more about ways to prevent and manage stress:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/medlineplus.gov/ency/article/001942.htm?_label_=Learn+to+manage+stress">Learn to manage stress</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/mentalhealth/cope-with-stress/index.html?_label_=Coping+with+stress">Coping with stress</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep?_label_=Get+enough+sleep">Get enough sleep</a></li></ul>

<h4>What are the signs of stress?</h4><p>When you're under stress, you&nbsp;may feel:</p><ul><li>Worried</li><li>Angry</li><li>Irritable</li><li>Depressed</li><li>Unable to focus</li></ul><p>Stress also affects your body. Physical signs of stress include:</p><ul><li>Headaches</li><li>Changes in blood pressure&nbsp;</li><li>Trouble sleeping or sleeping too much</li><li>Upset stomach</li><li>Weight gain or loss</li><li>Tense muscles</li></ul><p>Stress can also lead to a weakened immune system (the system in the body that fights infections), which could make you more likely to get sick.&nbsp;</p><p>Stress is different for everyone.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mhanational.org/get-involved/stress-screener?_label_=Take+this+quiz%26nbsp%3Bto+better+understand+your+stress">Take this quiz&nbsp;to better understand your stress</a>.</p>

The Basics: Signs and Health Effects

<h4>What causes stress?</h4><p>Stress is how the brain and body react to a challenge or demand.</p><p>Change is often a cause of stress. Even positive changes, like having a baby or getting a job promotion, can be stressful.</p><p>Stress can be short-term or long-term.</p><p>Common causes of short-term stress include:</p><ul><li>Having a lot to do in a short amount of time or feeling rushed, like when you have a busy day or you’re running late</li><li>Being in a situation that feels out of your control, like getting stuck in a traffic jam</li><li>Preparing for a work or school presentation or a job interview</li><li>Having an argument</li></ul><p>Common causes of long-term stress include:</p><ul><li><span>Having problems at work or at home</span></li><li><span>Having money problems</span></li><li><span>Managing a long-term illness</span></li><li><span>Taking care of someone with an illness</span></li><li><span>Dealing with the death of a loved one</span></li><li><span>Trauma from an experience like a car accident, war, or natural disaster</span></li><li><span>Social determinants of health — like racism, where you live, and your income — can also affect your stress level</span></li></ul>

The Basics: Causes of Stress

<h4>What are the benefits of managing stress?</h4><p>Over time, long-term stress can lead to health problems. Managing stress can help you:</p><ul><li>Sleep better</li><li>Have more energy</li><li>Control your weight</li><li>Have less muscle tension</li><li>Be in a better mood</li><li>Get along better with family and friends</li></ul>

The Basics: Benefits of Lowering Your Stress Level

<p>You can’t always avoid stress, but you can take steps to deal with stress in a positive way. Follow these tips for preventing and managing stress.</p><p>Being prepared and feeling in control of your situation might help lower your stress.</p><h4>Plan your time.</h4><p>Think ahead about how you're going to use your time. Write a to-do list and figure out what’s most important —&nbsp;then do that thing first. Be realistic about how long each task will take.</p><h4>Prepare yourself.</h4><p>Prepare ahead for stressful events, like a busy travel day or a hard conversation with a loved one. You can:</p><ul><li>Picture yourself in the situation and think through what you’ll do or say</li><li>Think about different ways the situation could go — and how you could respond</li><li>Have a plan for how to lower your stress during the event</li><li>Think about whether there are people who can support you or resources you can use</li></ul>

Take Action: Plan and Prepare

<h4>Relax with deep breathing or meditation.</h4><p>Deep breathing and meditation can help relax your muscles and clear your&nbsp;mind. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/medlineplus.gov/ency/patientinstructions/000874.htm?_label_=Learn+about+breathing%2C+meditation%2C+and+other+ways+to+ease+stress">Learn about breathing, meditation, and other ways to ease stress</a>.</p><h4>Relax your muscles.</h4><p>Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.ors.od.nih.gov/sr/dohs/HealthAndWellness/Ergonomics/Pages/exercises.aspx?_hash_=Musculoskeletal&_label_=Check+out+these+stretches+you+can+do" id="anch_52">Check out these stretches you can do</a>.</p>

Take Action: Relax

<p><span>Regular physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. If you can:</span></p><ul><li><span>Aim for 150 minutes a week of moderate-intensity aerobic activity — try going for a bike ride or taking a walk</span></li><li><span>Do muscle-strengthening activities — like push-ups or lifting weights — at least 2 days a&nbsp;week</span></li></ul><p><span>Remember, any amount of physical activity is better than none!</span></p><p><span>Read more about:</span></p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/get-active?_label_=%3Cspan%3EHow+to+get+active%3C%2Fspan%3E"><span>How to get active</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469?p=1&_label_=%3Cspan%3EHow+physical+activity+can+help+prevent+and+manage+stress%3C%2Fspan%3E"><span>How physical activity can help prevent and manage stress</span></a></li></ul>

Take Action: Get Active

<h4>Eat healthy.</h4><p>Give your body plenty of energy by eating healthy —&nbsp;including vegetables, fruits, grains,&nbsp;and proteins.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=Get+tips+for+healthy+eating" id="anch_59">Get tips for healthy eating</a>.</p><p>Limiting caffeine (from drinks like coffee, tea, and soda) may also help you feel less stressed.</p><h4>Don’t use alcohol, tobacco, or drugs to cope with stress.</h4><p><span>Some people turn to alcohol, tobacco, or other drugs to manage stress. But using these substances can create health problems.</span></p><p><span>Avoid using alcohol to try to change your mood. If you do choose to drink, drink only in moderation. This means:</span></p><ul><li><span>1 drink or less in a day for women</span></li><li><span>2 drinks or less in a day for men&nbsp;</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/mental-health-relationships/drink-alcohol-only?_label_=Learn+more+about+drinking+in+moderation">Learn more about drinking in moderation</a>.</p><p>Quitting smoking is one of the most important things you can do for your health. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/diabetes/quit-smoking?_label_=Read+about+how+to+quit">Read about how to quit</a>.</p><p>Don’t use illegal drugs or misuse prescription and over-the-counter drugs. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/mental-health-and-relationships/talk-your-doctor-about-drug-misuse?_label_=Talk+to+your+doctor+if+you%E2%80%99re+worried+about+your+drug+use">Talk to your doctor if you’re worried about your drug use</a>.</p>

Take Action: Make Healthy Choices About Food, Alcohol, and Tobacco

<h4>Talk to friends and family.</h4><p>Tell your friends and family if you're feeling stressed. They may be able to help.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/howrightnow/emotion/stress/index.html?_label_=Read+more+about+getting+support+from+loved+ones+and+other+ways+to+manage+stress">Read more about getting support from loved ones and other ways to manage stress</a>.</p><h4>Get help if you need it.</h4><p>Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Lots of people need help dealing with stress — it’s nothing to be ashamed of. Over time, stress that’s not treated can lead to serious problems like depression or anxiety.</p><ul><li>If you're feeling down or hopeless,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/doctor-visits/screening-tests/talk-your-doctor-about-depression?_label_=talk+with+your+doctor+about+depression" id="anch_64">talk with your doctor about depression</a></li><li>If you're feeling anxious,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/doctor-visits/screening-tests/talk-your-doctor-about-anxiety?_label_=talk+with+your+doctor+about+anxiety" id="anch_65">talk with your doctor about anxiety</a></li><li>If you've lived through a traumatic event (like a major accident, crime, or natural disaster),&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml?_hash_=part_145375&_label_=find+out+about+treatment+for+PTSD%2C+or+post-traumatic+stress+disorder" id="anch_66">find out about treatment for PTSD, or post-traumatic stress disorder</a></li></ul><p>Your doctor, nurse, or a mental health professional (like a psychologist or social worker) can help treat these conditions. For example, your treatment plan may include talk therapy (also called psychotherapy) or medicine. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nimh.nih.gov/health/topics/psychotherapies/index.shtml?_label_=Learn+more+about+talk+therapy">Learn more about talk therapy</a>.</p>

Manage Stress

<p>Quitting smoking is one of the most important things you can do for your health. The sooner you quit, the sooner your body can start to heal.&nbsp;You'll feel better and have more energy to be active with your family and friends.</p>

<h4>Smoking hurts almost every part of the body.</h4>

<p>Smoking tobacco is the leading cause of preventable death and disease in the United States.</p>

<p>For example, smoking cigarettes (which have tobacco in them) causes:</p>

<ul>
	<li>Lung cancer, colorectal cancer, and many other types of cancer</li>
	<li>Heart disease and stroke</li>
	<li>COPD (chronic obstructive pulmonary disease)</li>
	<li>Pregnancy problems</li>
	<li>Gum disease</li>
	<li>Type 2 diabetes&nbsp;</li>
	<li>Vision loss</li>
	<li>Rheumatoid arthritis</li>
</ul>

<p>Learn more about&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/quit-smoking/why-you-should-quit/health-effects?_label_=how+smoking+affects+different+parts+of+the+body" id="anch_42">how smoking affects different parts of the body</a>.</p>


<h4>Smoking hurts other people, too.</h4>

<p>Secondhand smoke is a mix of the smoke that you breathe out and the smoke that comes from your cigarette. Secondhand smoke is dangerous and can cause health problems for the people around you.</p>

<p>In babies and children, breathing in secondhand smoke can cause:</p>

<ul>
	<li>Sudden infant death syndrome (SIDS)</li>
	<li>Pneumonia</li>
	<li>Bronchitis</li>
	<li>Severe asthma attacks</li>
	<li>Ear infections</li>
</ul>

<p>In adults, breathing in secondhand smoke can cause:</p>

<ul>
	<li>Heart disease</li>
	<li>Stroke</li>
	<li>Lung cancer</li>
</ul>


The Basics: Secondhand Smoke

<p>E-cigarettes (sometimes called “vapes”) work by heating a liquid to make an aerosol that people breathe in. E-cigarette aerosol is not harmless. It can have harmful — and possibly harmful — substances, like heavy metals and chemicals that can cause cancer. Most e-cigarettes also have nicotine (the addictive drug found in tobacco products).</p>

<p>The U.S. Food and Drug Administration (FDA) has not approved e-cigarettes as a quit-smoking aid.</p>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/tobacco/basic_information/e-cigarettes/about-e-cigarettes.html?_label_=Learn+about+e-cigarettes">Learn about e-cigarettes</a> and how they affect your health.</p>


The Basics: E-cigarettes

<h4>You can quit smoking.</h4>

<p>Quitting smoking is hard, but millions of people have done it successfully. In fact, more than half of Americans who&nbsp;ever smoked have quit. You could be one of them! It often takes people several tries to quit smoking, but don't get discouraged — every attempt to quit means you're one step closer to quitting for good.</p>

<p>Nicotine — the drug found in all tobacco products — is as addictive as heroin or cocaine. It’s the nicotine in cigarettes that causes cravings, or the strong feeling that you want to smoke. Remember — quitting isn’t easy, but it is possible!</p>

<p>Take these steps&nbsp;to help you quit:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/quit-smoking/why-you-should-quit/why-do-you-want-to-quit?_label_=Make+a+list+of+the+reasons+you+want+to+quit" id="anch_46">Make a list of the reasons you want to quit</a></li>
	<li>Set a quit date and make a plan to deal with cravings</li>
	<li>Ask your family, friends, and co-workers for support</li>
	<li>Talk to your doctor about counseling and medicines&nbsp;that can help you quit</li>
	<li>Call 1-800-QUIT-NOW (1-800-784-8669) or <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/smokefree.gov/?_label_=visit%26nbsp%3BSmokefree.gov">visit&nbsp;Smokefree.gov</a>&nbsp;for free help</li>
	<li>Text QUITNOW to 333888 or <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/tools-tips/text-programs/quit-for-good/smokefreetxt?_label_=visit+SmokefreeTXT">visit SmokefreeTXT</a> to enroll in a texting program for support with quitting</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/tools-tips/apps?_label_=Download+a+free+app">Download a free app</a> for 24/7 support and encouragement</li>
</ul>

<p>Find out more about&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/quit-smoking/getting-started/prepare-to-quit?_label_=steps+you+can+take+as+you+get+ready+to+quit+smoking">steps you can take as you get ready to quit smoking</a>.</p>


The Basics: How Can I Quit?

<h4>You'll feel better after you quit.</h4>

<p>Your body begins to heal as soon as you quit smoking. Here are some ways you'll feel better:</p>

<ul>
	<li>You’ll breathe more easily</li>
	<li>You’ll cough and wheeze less</li>
	<li>Your senses of taste and smell will improve</li>
	<li>You’ll have more energy</li>
	<li>Your lungs will become stronger, making it easier for you to be active</li>
</ul>

<p>Find out more about&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/?_label_=how+quitting+smoking+will+help+your+health">how quitting smoking will help your health</a>.</p>

<h4>Quitting smoking will help you live a longer, healthier life.</h4>

<p>After you quit smoking:</p>

<ul>
	<li>Your risk of having a heart attack or stroke goes down</li>
	<li>Your risk of getting cancer goes down</li>
	<li>The levels of oxygen and carbon monoxide in your blood return to normal</li>
</ul>

<p>If you have children, you can also help them be healthier if you quit smoking. Children whose parents smoke around them are at higher risk for lung problems, ear infections, and other health problems.&nbsp;</p>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/tobacco/campaign/tips/about/index.html?_label_=Check+out+these+real+stories">Check out these real stories</a> of people living with serious health effects from smoking.</p>


<h4>Will quitting make me gain weight?</h4>

<p>Some people worry about gaining weight when they quit smoking. It's true that some people gain weight after quitting — but remember that not smoking is one of the best things you can do for your health.</p>

<p>You can help prevent weight gain by making healthy choices. For example:</p>

<ul>
	<li>Get active — aim for 150 minutes a week of moderate-intensity aerobic activity, like walking fast or dancing. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/moveyourway/activity-planner?_label_=Use+this+tool+to+get+ideas+for+moving+more">Use this tool to get ideas for moving more</a>.</li>
	<li>Eat healthy snacks, like vegetables or fruit. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=Get+more+tips+for+eating+healthy">Get more tips for eating healthy</a>.&nbsp;</li>
	<li>Talk with your doctor about ways to control your weight. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/watch-your-weight?_label_=Learn+how+to+stay+at+a+healthy+weight">Learn how to stay at a healthy weight</a>.</li>
</ul>

<p>To learn more ways to watch your weight after quitting,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain?_label_=check+out+these+tips" id="anch_59">check out these tips</a>.</p>


The Basics: Weight Control

<p>Take these steps to create your plan to quit smoking.</p>

<h4>Write down your reasons to quit.</h4>

<p>Make a list of all the reasons you want to quit. For example, maybe you want to set a healthy example for your children and save money. Keep the list with you to remind yourself why quitting is worth it.</p>

<h4>Set a quit date.</h4>

<ul>
	<li>Pick a date that gives you enough time to get ready to quit — but make sure it’s soon enough that you don’t lose your motivation</li>
	<li>Tell your family, friends, and coworkers about your quit date so they can support you</li>
</ul>

<h4>Make a quit plan.</h4>

<ul>
	<li>Think about situations that might trigger you to smoke and plan how you’ll handle them without smoking</li>
	<li>Right before your quit date, go through your house, car, and workplace to get rid of anything that has to do with smoking — throw away all your cigarettes, ashtrays, lighters, and matches</li>
	<li>Clean your clothes so they don’t smell like smoke</li>
</ul>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/build-your-quit-plan?_label_=Check+out+this+online+quit+plan+tool" id="anch_62">Check out this online quit plan tool</a>&nbsp;or&nbsp;call 1-800-QUIT-NOW (1-800-784-8669) for free support and help setting up your quit plan.</p>


<h4>Switch up your daily routine.</h4>

<p>Changing your routine on&nbsp;your quit date and afterward can help you avoid smoking triggers. For example, you can:</p>

<ul>
	<li>Take&nbsp;a different route to work</li>
	<li>Avoid&nbsp;activities and places you connect with smoking — at least for the first few weeks</li>
	<li>Spend time in places where smoking isn't allowed</li>
	<li>Make&nbsp;getting active and eating healthy part of your quit plan — eat healthy snacks, go for walks, and drink lots of water</li>
</ul>

<h4>Break the connection between eating and smoking.&nbsp;</h4>

<p>Many people like to smoke when they finish a meal. Here are some ways to break the connection:</p>

<ul>
	<li>Get up from the table as soon as you're done eating</li>
	<li>Brush your teeth and think about the fresh, clean feeling in your mouth</li>
	<li>Go&nbsp;for a walk after meals</li>
</ul>


Take Action: Change Routines

<h4>Deal with stress.</h4>

<p>Some people smoke to deal with stress. But there are ways to deal with stress without smoking.&nbsp;</p>

<p>Manage stress&nbsp;by creating peaceful times in your daily schedule. Try relaxation methods like deep breathing, short walks, and meditation.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/heart-health/manage-stress?_label_=Learn+more+about+managing+stress">Learn more about managing stress</a>.&nbsp;</p>

<p>You can also check out these <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/challenges-when-quitting/stress?_label_=tips+for+dealing+with+stress+as+you+quit">tips for dealing with stress as you quit</a>.</p>

<h4>Manage cravings and withdrawal.</h4>

<p>When you quit smoking, your body and brain have to get used to not having nicotine. This can cause cravings — or urges — to smoke. You may also have symptoms of nicotine withdrawal. For example, you may:</p>

<ul>
	<li>Feel irritable or restless</li>
	<li>Have trouble sleeping</li>
	<li>Be hungrier than usual</li>
</ul>

<p>The good news is that, over time, cravings and withdrawal symptoms will fade as long as you do not smoke again.&nbsp;</p>

<p>Here are some ways to manage&nbsp;cravings and withdrawal:</p>

<ul>
	<li>Keep your hands busy — try brushing your teeth, washing your hands, sorting the mail, or doing the dishes</li>
	<li>Have healthy snacks ready — like baby carrots, apples, or whole-grain crackers</li>
	<li>Distract yourself with a new activity — try playing a game on your phone, reading a book, or doing crosswords or other puzzles</li>
	<li>Get active — go for a walk, do some yard work, or try a workout class</li>
	<li>Take several deep breaths to help you relax</li>
	<li>Write down or read your list of reasons for quitting</li>
	<li>Connect with others — reach out to friends and loved ones who support your efforts to quit</li>
</ul>

<p>Want to learn more about managing cravings and withdrawal?&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/tobacco/campaign/tips/quit-smoking/7-common-withdrawal-symptoms/index.html?_label_=Check+out+these+tips">Check out these tips</a>.&nbsp;</p>


Take Action: Stress, Cravings, and Withdrawal

<h4>Talk with a doctor, nurse, or pharmacist.</h4>

<p>Ask about:</p>

<ul>
	<li>Strategies for quitting smoking that are likely to work best for you</li>
	<li>Medicines that can improve your chances of quitting — and how to use these medicines the right way</li>
</ul>

<p>When you stop smoking, your body goes through withdrawal from nicotine. This means you&nbsp;may feel irritable, anxious, restless, or hungry. You may even have trouble concentrating or sleeping.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/smokefree.gov/tools-tips/how-to-quit/using-nicotine-replacement-therapy?_label_=Find+out+about+medicines+that+can+help+with+withdrawal">Find out about medicines that can help with withdrawal</a>.</p>

<h5>What about cost?</h5>

<p>Under the Affordable Care Act, most insurance plans must cover services to help people quit smoking. Depending on your insurance, you may be able to get these services at no cost to you. Check with your insurance company to find out more.&nbsp;</p>

<p>Medicare may also cover services to help people quit smoking at no cost. If you have Medicare, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage/counseling-to-prevent-tobacco-use-tobacco-caused-disease?_label_=learn+about+Medicare+coverage+for+services+to+quit+smoking">learn about Medicare coverage for services to quit smoking</a>.&nbsp;</p>

<p>If you don’t have insurance, you may still be able to get free or low-cost services to quit smoking. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+help+to+quit+smoking">Find a health center near you and ask about help to quit smoking</a>.&nbsp;</p>

<p>To learn more, check out these resources:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+for+adults+covered+by+the+Affordable+Care+Act">Free preventive care for adults covered by the Affordable Care Act</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=Health+coverage+rights+and+protections">Health coverage rights and protections</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li>
</ul>

<p>You can also get free help with quitting by calling 1-800-QUIT-NOW (1-800-784-8669) and by visiting <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.smokefree.gov/?_label_=Smokefree.gov">Smokefree.gov</a>.&nbsp;</p>


<h4>Don’t give up!</h4>

<p>It takes time to overcome addiction. Many people try to quit several times before they succeed. And it's normal to have setbacks — especially in the first 3 months after quitting.</p>

<p>If you slip up and have a cigarette, don't be hard on yourself — instead, get right back to trying to quit for good. Remember, quitting is one of the most important things you can do to protect your health.</p>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/smokefree.gov/staying-smokefree?_label_=Check+out+these+tips+for+staying+smoke-free">Check out these tips for staying smoke-free</a>.</p>

<h4>Learn from the past.</h4>

<p>If you’ve tried to quit before, think about what worked for you and what didn’t. For example, being around other people who smoke can make it harder to quit. So can drinking alcohol.</p>

<p>If you’re having a hard time staying smoke-free, talk with your doctor about what types of counseling or medicines might help you.&nbsp;</p>


Take Action: Stick with It

Quit Smoking

<p><span>When someone is visiting the doctor, it may help to have a loved one there to listen and ask questions. This is especially true for people managing a chronic (long-term) health condition or a serious illness. Use these&nbsp;tips to help someone you care about before, during, and after a doctor’s visit.</span></p><h2>Before the visit</h2><p><span>To help your loved one prepare for their doctor’s visit:</span></p><ul><li><span>Ask if they’d like you to go with them to the visit</span></li><li><span>Help them make a list of questions to ask the doctor or nurse</span></li></ul><p><span>You can also help your loved one make a list of health information to share with the doctor or nurse. Make sure the list includes:</span></p><ul><li><span>Any changes in their&nbsp;health since the last visit, like a serious injury or illness</span></li><li><span>Any recent&nbsp;life changes, like losing their job</span></li><li><span>A family health history, like a list of any health conditions that run in the family</span></li><li><span>A list of all the medicines that they’re taking, including over-the-counter medicines and supplements</span></li></ul><h2>During the visit</h2><p><span>If you go with your loved one to their doctor’s visit:</span></p><ul><li><span>Introduce yourself to the doctor and explain why you're&nbsp;there</span></li><li><span>Keep track of the doctor’s advice and answers to questions on your smartphone or a notepad</span></li><li><span>If you don’t understand something the doctor says, ask the doctor&nbsp;to explain it until you do understand</span></li></ul><p><span>The doctor may ask to see your loved one in private during parts of the visit — or your loved one may want to talk to the doctor by themselves. Ask your loved one what they need from you at the visit.</span></p><h2>After the visit</h2><p><span>Make sure your loved one understands what the doctor said during the visit. You can:</span></p><ul><li><span>Discuss the visit with your loved one and talk about what you learned</span></li><li><span>Encourage your loved one to call the doctor’s office and ask any questions they still have</span></li><li><span>Ask your loved one if they need help getting any medicines or supplies that the doctor recommended</span></li><li><span>Remind your loved one to set up any follow-up appointments with the doctor or nurse</span></li></ul>

Support a Loved One at the Doctor: Quick Tips

<p><span>If you’re worried about your drug use, talk with a doctor about getting help.</span></p><h4>What is drug misuse?</h4><p><span>Drug misuse includes:</span></p><ul><li><span>Using illegal drugs, like heroin or cocaine</span></li><li><span>Using prescription or over-the-counter (OTC) drugs to get high, or using them differently than you’re supposed to</span></li></ul><p><span>Misusing drugs can lead to substance use disorder. Substance use disorder is a mental health condition that affects millions of people in the United States every year.</span></p><p><span>The good news is that you can get treatment for drug misuse and substance use disorder. Getting help is the best thing you can do for yourself and your loved ones.</span></p>

<p>Substance use disorder is when a person continues to use drugs despite negative effects on their health, activities, and relationships. Having substance use disorder makes it very hard for a person to stop using drugs.</p><p>Using drugs affects the brain. Drugs can change how you think, feel, and behave — and some of these changes can last a long time.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/nida.nih.gov/publications/drugs-brains-behavior-science-addiction/drugs-brain?_label_=%3Cspan%3ELearn+more+about+how+drugs+affect+the+brain%3C%2Fspan%3E"><span>Learn more about how drugs affect the brain</span></a><span>.</span></p><p>Substance use disorder is a chronic disease — it may never go away completely. People with substance use disorder who stop taking drugs can relapse (start taking drugs again) along the road to recovery. But treatment can help them manage substance use disorder and live a longer, healthier life.</p>

The Basics: What is Substance Use Disorder?

<h4>How can I tell if I’m at risk for substance use disorder?</h4><p><span>Any amount of drug misuse can put you at risk for substance use disorder. Some drugs are more addictive (more likely to lead to misuse or substance use disorder) &nbsp;than other drugs. And some people develop substance use disorder more easily than other people. But it’s impossible to know who will develop substance use disorder and who won’t.</span></p><p><span>You may have substance use disorder if you misuse drugs and any of these things are true:</span></p><ul><li><span>You can’t control how often you use drugs</span></li><li><span>Drug use causes problems with your relationships, school, or work</span></li><li><span>You feel anxious, stressed, or sick when you aren’t using drugs</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.drugabuse.gov/publications/step-by-step-guides-to-finding-treatment-drug-use-disorders/if-you-have-problem-drugs-adults/how-to-recognize-substance-use-disorder?_label_=%3Cspan%3EUse+these+questions+to+see+if+you+have+signs+of+substance+use+disorder%3C%2Fspan%3E"><span>Use these questions to see if you have signs of substance use disorder</span></a><span>. If you think you might have a substance use disorder, it’s important to see a doctor right away.</span></p><h4>What could happen if I misuse drugs?</h4><p><span>The risks can depend on which drugs you misuse.</span></p><p><span>One of the most serious risks is an overdose, which can lead to death. You don’t need to have a substance use disorder to have an overdose. It can happen from using some drugs — like heroin or meth — just 1 time.</span></p><p><span>Overdoses are very common with certain drugs, like opioids. Opioids are a very addictive type of drug that includes prescription pain medicines like OxyContin and Vicodin, as well as illegal drugs like heroin and fentanyl. Tens of thousands of people die from opioid overdoses in the United States each year.</span></p><p><span>Drug misuse can also increase your risk for many other health problems, including:</span></p><ul><li><span>Heart disease</span></li><li><span>Hepatitis</span></li><li><span>HIV and other STIs (sexually transmitted infections), also called STDs (sexually transmitted diseases)</span></li></ul><p><span>Drug misuse can also put you at risk for injury and violence.</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.drugabuse.gov/drug-topics/publications/drug-facts?_label_=%3Cspan%3ELearn+more+about+different+drugs%3C%2Fspan%3E"><span>Learn more about different drugs</span></a><span> and their health risks.</span></p>

The Basics: Am I at Risk?

<p><span>The easiest way to prevent substance use disorder is to not misuse drugs. It’s especially important to not misuse drugs if you’re pregnant or trying to get pregnant.</span></p><p><span>Remember, some prescription and over-the-counter (OTC) medicines can lead to substance use disorder, too. If you take medicine for a health condition, </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/safety/use-medicines-safely?_label_=%3Cspan%3Elearn+how+to+use+medicines+safely%3C%2Fspan%3E"><span>learn how to use medicines safely</span></a><span>.</span></p><h4>What if my doctor prescribes an addictive medicine?</h4><p><span>Some prescription medicines —&nbsp;for example, opioid pain medicines like OxyContin or Vicodin — are very addictive. If your doctor prescribes opioids, ask about the risks and benefits. There may be a pain medicine with a lower risk of leading to substance use disorder you can try.</span></p>

The Basics: Prevention

<h4>How is substance use disorder treated?</h4><p><span>There’s no cure for substance use disorder — but there are effective treatments that can help you manage it. You can manage substance use disorder with medicine, talk therapy, or both.</span></p><p><span>Treatment options depend on which drugs you’re misusing — and if you use other substances, like alcohol or tobacco, too. You can get treatment for substance use disorder at a hospital or rehab center where you stay overnight — or you can get treatment during the day while you’re living at home.</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findtreatment.gov/locator?_label_=%3Cspan%3ELearn+more+about+treatment+for+substance+use+disorder%3C%2Fspan%3E"><span>Learn more about treatment for substance use disorder</span></a><span>.</span></p><h4>Medicines for substance use disorder</h4><p><span>Doctors can prescribe medicines to ease symptoms of withdrawal (feeling sick when you stop taking certain drugs).</span></p><p><span>If you misuse opioids — like fentanyl or prescription opioid pain medicines — doctors can prescribe medicines to help you stop taking them. Some of these medicines work by reducing cravings, and some work by blocking the high you get from the drug.</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/overdose-prevention/treatment/opioid-use-disorder.html?_label_=%3Cspan%3ELearn+about+medicines+to+treat+opioid+use+disorder%3C%2Fspan%3E"><span>Learn about medicines to treat opioid use disorder</span></a><span>.</span></p><h4>Therapy for substance use disorder</h4><p>A type of therapy called behavioral therapy can help you learn healthy ways to cope with stress and challenges in your life. Therapy can be useful to help you stay in treatment and avoid misusing drugs.</p>

<p>Substance use disorder is a disease, and people who have it need treatment just like people with any other disease. If you’re worried about drug misuse or substance use disorder, tell your doctor.</p><h4>Talk to a doctor about what’s going on.</h4><p>Get a medical checkup. Ask to see a doctor or nurse who can screen you for substance use disorder.</p><p>The doctor or nurse may also check to see if you have any other health conditions (like depression) that can make it harder to stop misusing drugs. Getting help for other health problems can make it easier for you to treat your substance use disorder.</p><p>If you’ve injected drugs, talk with the doctor or nurse about getting tested for HIV and hepatitis. Injecting drugs can put you at risk for these conditions.</p>

<h4>Get treatment for substance use disorder.</h4><p>When you misuse drugs or have substance use disorder, getting help is the best thing you can do.</p><p>You can:</p><ul><li>Ask your doctor for a referral to a substance use disorder specialist or treatment program</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findtreatment.gov/?_label_=Find+a+doctor+or+treatment+program+near+you">Find a doctor or treatment program near you</a></li><li>Call 1-800-662-HELP (1-800-662-4357) for information about treatment</li></ul><p>And if one type of treatment doesn’t work for you, you can try another. Don’t give up!</p><p>Remember, substance use disorder is an illness — and having this illness isn't your fault. Asking for help may seem scary, but it's the first step toward getting your substance use disorder under control.</p><h5>What about cost?</h5><p><span>Under the Affordable Care Act, insurance plans must cover mental health and substance use disorder treatment. Depending on your insurance plan, you may be able to get treatment at no cost to you. Check with your insurance company to find out more.</span></p><p><span>Medicare may also cover certain services related to substance use disorder at no cost. If you have Medicare, </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage/mental-health-substance-use-disorder?_label_=%3Cspan%3Elearn+about+Medicare+coverage+for+mental+health+and+substance+use+disorder+services%3C%2Fspan%3E"><span>learn about Medicare coverage for mental health and substance use disorder services</span></a><span>.</span></p><p><span>If you don’t have insurance, you may still be able to get free or low-cost mental health and substance use disorder treatment. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage/mental-health-substance-use-disorder?_label_=%3Cspan%3EFind+a+health+center+near+you%3C%2Fspan%3E"><span>Find a health center near you</span></a><span> that offers mental health and substance use disorder treatment and make an appointment.</span></p>

<h4>Get support for substance use disorder.</h4><p><span>You don’t have to face your drug problem alone. Ask your friends and loved ones to support you as you get treatment.</span></p><p><span>Support groups for people with drug addiction can also help you stick with your treatment plan. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.samhsa.gov/find-support/health-care-or-support/support-group-or-local-program?_label_=%3Cspan%3ELearn+more+about+support+groups+for+mental+health%2C+drugs%2C+or+alcohol%3C%2Fspan%3E"><span>Learn more about support groups for mental health, drugs, or alcohol</span></a><span>.</span></p><h4>If someone you care about misuses drugs, get help.</h4><p><span>If you think a friend or family member is misusing drugs, </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/mental-health-and-relationships/drug-misuse-conversation-starters?_label_=%3Cspan%3Echeck+out+these+tips+on+how+to+talk+to+a+loved+one+about+drug+misuse%3C%2Fspan%3E"><span>check out these tips on how to talk to a loved one about drug misuse</span></a><span>.</span></p>

<h4>Ask your doctor about medicine to reverse an overdose.</h4><p><span>If you misuse opioids, you’re at risk for an opioid overdose. While there's no way to make misusing opioids safe for you, a medicine called naloxone may be able to reverse an overdose and save your life. Naloxone (often known by its brand name, Narcan) only works if you take it soon after an overdose. If you or someone you know misuses opioids, make sure you have naloxone on hand and know how to use it.</span></p><p>Doctors can prescribe naloxone to people who misuse opioids — but naloxone is also available over-the-counter. &nbsp;Consider talking to your pharmacist or contacting your local health department to find out how to get free or low-cost naloxone.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/consumers/consumer-updates/having-naloxone-hand-can-save-life-during-opioid-overdose?_label_=%3Cspan%3ELearn+more+about+using+naloxone+for+an+overdose%3C%2Fspan%3E"><span>Learn more about using naloxone for an overdose</span></a><span>.</span></p>

Take Action: Prepare for an Opioid Overdose

Talk with Your Doctor About Drug Misuse and Substance Use Disorder

<p>If your child is between ages 8 and 18 years, ask the doctor about screening (testing) for anxiety — even if you don’t see signs of a problem.</p>

<h4>Why do I need to get my child screened for anxiety?</h4>

<p>Anxiety can affect your child’s mood and interfere with their usual activities — like school or time with family and friends.</p>

<p>The good news is that anxiety can be treated with counseling, medicine, or a combination of both. When you ask your child’s doctor about screening for anxiety, find out what services are available in case your child needs follow-up care.</p>


<p>Anxiety is a feeling of fear, dread, and worry. It can be a normal reaction to a stressful situation, like taking a test or starting a new school year. But if anxiety doesn’t go away, becomes overwhelming, or interferes with everyday activities, it may be an <strong>anxiety disorder</strong>.</p>

<p>There are different types of anxiety disorders that can affect children and teens. For example:</p>

<ul>
	<li>Generalized anxiety disorder: being very worried about the future or about bad things happening</li>
	<li>Separation anxiety disorder: feeling very scared to be away from parents or caregivers</li>
	<li>Social anxiety disorder: being very worried about what others might think or say about them — and often concerned about embarrassing themselves</li>
	<li>Panic disorder: having episodes of sudden, intense fear that involve symptoms like a pounding heart, trouble breathing, or dizziness when there’s no danger</li>
	<li>Phobias: being very afraid of a specific thing or situation, like spiders or the dark</li>
</ul>

<p>If your child has an anxiety disorder, they may also have headaches, stomachaches, or other types of pain for no clear reason. And they might have trouble sleeping and be very tired during the day.</p>

<p>Keep in mind that some children and teens keep their worries and fears to themselves, which can make it hard to get them the help they need. That’s why it’s so important to have your child screened for anxiety.</p>

<p>To learn more about anxiety in children and teens, check out:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/kidshealth.org/en/parents/anxiety-disorders.html?_label_=Anxiety+Disorders+">Anxiety Disorders </a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/kidshealth.org/en/parents/manage-anxiety-video.html?_label_=Helping+Your+Child+Manage+Anxiety+%28Video%29">Helping Your Child Manage Anxiety (Video)</a></li>
</ul>


The Basics: What Is Anxiety?

<h4>What causes anxiety?</h4>

<p>Anyone can have anxiety. It’s not your fault or your child’s fault. Some experiences may make it more likely that a child or teen will develop anxiety. These include experiences like:</p>

<ul>
	<li>Dealing with a stressful life situation, like a serious illness or a death in the family</li>
	<li>Having problems at school, like being bullied by other kids</li>
	<li>Experiencing trauma or abuse</li>
	<li>Living with someone who has anxiety</li>
	<li>Having a family history of anxiety</li>
</ul>


<h4>What happens during an anxiety screening?</h4>

<p>The doctor will ask your child questions about their feelings and behaviors. This may include asking how often your child:</p>

<ul>
	<li>Worries something bad might happen to them or a loved one</li>
	<li>Feels very scared to be away from parents or caregivers</li>
	<li>Feels nervous around people they don’t know well</li>
	<li>Has headaches or stomachaches at school</li>
</ul>

<p>Screening for anxiety usually takes about 10 minutes. It can be part of your child’s yearly checkup.</p>


<h4>What if the doctor finds signs of anxiety?</h4>

<p>If your child is showing signs of anxiety, the doctor will:</p>

<ul>
	<li>Refer your child to a therapist or doctor with special training in helping young people with emotional or behavioral problems</li>
	<li>Talk about treatments&nbsp;that can help your child manage their anxiety —&nbsp;like cognitive behavioral therapy (a type of talk therapy) or medicines</li>
	<li>Order&nbsp;tests to check for other health problems</li>
</ul>

<p>Make sure to include your child when you make any decisions about their treatment.</p>


<p>Take steps to protect your child’s mental health.</p>

<h4>Talk to your child’s doctor about anxiety screening.</h4>

<p>Ask the doctor to screen your child for anxiety. If you’re worried about your child, be sure to let the doctor know. Find out what services are available in case your child needs treatment.</p>

<h5>What about cost?</h5>

<p>Depending on your insurance plan, you may be able to get your child screened for anxiety at no cost to you.&nbsp;Check with your insurance company to find out more.</p>

<p>Your child may also qualify for free or low-cost health insurance through Medicaid or the Children’s Health Insurance Program (CHIP).&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.insurekidsnow.gov/coverage/index.html?_label_=Learn+about+coverage+options+for+your+family">Learn about coverage options for your family</a>.</p>

<p>If you don't have insurance, you may still be able to get free or low-cost anxiety screening. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+anxiety+screening">Find a health center near you and ask about anxiety screening</a>.</p>

<p>Learn more about:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/coverage/mental-health-substance-abuse-coverage/?_label_=Mental+health+coverage+under+the+Affordable+Care+Act">Mental health coverage under the Affordable Care Act</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-children/?_label_=Free+preventive+care+for+kids+covered+by+the+Affordable+Care+Act">Free preventive care for kids covered by the Affordable Care Act</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a>&nbsp;&nbsp;</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Your health insurance and how to use it [PDF - 698 KB]</a></li>
</ul>


<h4>Write down any concerns you have.</h4>

<p>Keep track of your child’s actions and words that make you think they might have anxiety. If you see a change in your child’s behavior, make a note about the change and when it happened. Include details like:</p>

<ul>
	<li>How long the behavior’s been going on</li>
	<li>How often the behavior happens</li>
	<li>What’s going on in your child’s life when the behavior happens — for example, does it happen when it’s time to leave for school in the morning?</li>
	<li>How serious you think the behavior is</li>
</ul>

<p>Share these notes with your child’s doctor. You can also use them to start a conversation with your child. Let your child know what you’ve noticed and ask what they think. Keep in mind that some children may have trouble telling you exactly what’s wrong, or they may not notice these behaviors in themselves.</p>


<h4>Find resources for your child.</h4>

<p>If your child isn’t ready to talk to you about their feelings, there are still things you can do. Help your child find resources online and in the community. Share these resources with your child:</p>

<p><strong>For kids</strong></p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/kidshealth.org/en/kids/worry-less.html?_label_=Worry+Less+in+3+Steps">Worry Less in 3 Steps</a>&nbsp;&nbsp;</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/kidshealth.org/en/kids/talk-feelings.html?_hash_=catthought&_label_=Talking+About+Your+Feelings">Talking About Your Feelings</a></li>
</ul>

<p><strong>For teens</strong></p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/kidshealth.org/en/teens/anxiety-disorders.html?ref=search&_label_=Anxiety+Disorders+">Anxiety Disorders </a>&nbsp;</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mentalhealth.gov/talk/young-people?_ga=2.73408666.960465837.1632685785-603678972.1627925869&_label_=For+Young+People+Looking+for+Help">For Young People Looking for Help</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet?_label_=I%E2%80%99m+So+Stressed+Out%21%26nbsp%3B+">I’m So Stressed Out!&nbsp; </a>&nbsp;</li>
</ul>

<p>Let your child know that they can get support anonymously (without giving their name) by:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.crisistextline.org/how-it-works/?_label_=Texting+the+Crisis+Text+Line">Texting the Crisis Text Line</a> —&nbsp;text HOME to 741741</li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/suicidepreventionlifeline.org/chat/?_label_=Chatting+online+with+someone+from+the+Suicide+%26amp%3B+Crisis+Lifeline">Chatting online with someone from the Suicide &amp; Crisis Lifeline</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/988lifeline.org/?_label_=Calling+or+texting+the+Suicide+%26amp%3B+Crisis+Lifeline">Calling or texting the Suicide &amp; Crisis Lifeline</a> at 988</li>
</ul>

<p>Help your child make a list of other people they can go to with problems or questions — like a teacher, a guidance counselor, or another trusted adult.</p>

<p>Remind your child that you’re always there if they want to talk.</p>


Take Action: Support Your Child

Get Your Child Screened for Anxiety

<p>It’s normal to feel worried or afraid sometimes. But if worry or fear is making it hard for you to do your usual activities, talk with your doctor about anxiety.</p><h4>What is anxiety?</h4><p>Anxiety is a feeling of fear, dread, and worry. It can be a normal reaction to a stressful situation, like losing a job or taking care of a family member who’s very sick. But if anxiety doesn’t go away, becomes overwhelming, or interferes with everyday activities, it may be an <strong>anxiety disorder</strong>.</p><p>There are different types of anxiety disorders. For example:</p><ul><li>Generalized anxiety disorder: being very worried about everyday issues and activities&nbsp;</li><li>Panic disorder: having sudden episodes of intense fear that involve symptoms like a pounding heart and trouble breathing when there’s no danger</li><li>Social anxiety disorder: being very scared that other people are watching or judging you during social situations, like parties, work, or public speaking</li><li>Phobias: being very afraid of a specific thing or situation, like spiders, &nbsp;flying, or being in a crowd</li><li>Separation anxiety disorder: feeling very scared to be away from loved ones — for example, worrying that something bad will happen to family members when you’re not together</li></ul><p>To learn more, check out this information on:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/topics/anxiety-disorders?rf=32471&_label_=Anxiety+disorders">Anxiety disorders</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.womenshealth.gov/mental-health/mental-health-conditions/anxiety-disorders?_label_=Anxiety+and+women">Anxiety and women</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mentalhealth.va.gov/anxiety/index.asp?_label_=Anxiety+and+Veterans">Anxiety and Veterans</a></li></ul>

<h4>What are the signs of anxiety?</h4><p>Anxiety affects people differently, and every anxiety disorder has its own signs and symptoms. But for most people, anxiety involves:</p><ul><li>Anxious thoughts that are hard to control — like a constant worry that something bad might happen</li><li>Physical symptoms — like a pounding or fast heartbeat, aches and pains with no obvious cause, or trouble sleeping</li><li>Behavior changes — like avoiding everyday activities that you used to do</li></ul><p>Having caffeine or taking other substances or certain medicines might make your symptoms worse.</p>

The Basics: Signs of Anxiety

<h4>What causes anxiety?</h4><p>Anyone can have anxiety. But some experiences may make it more likely that someone will develop anxiety. These include:</p><ul><li>Dealing with a stressful life situation, like a serious illness or a death in the family</li><li>Experiencing trauma or abuse</li><li>Having a family history of anxiety</li></ul><p>In addition, people who have another mental health condition — like depression — may be more likely to have anxiety. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/doctor-visits/screening-tests/talk-your-doctor-about-depression?_label_=Learn+more+about+depression">Learn more about depression</a>.</p>

<h4>How is anxiety treated?</h4><p>Anxiety can be treated with talk therapy, medicines, or both:</p><ul><li><strong>Talk therapy</strong> involves talking with a mental health professional — like a psychiatrist, psychologist, or counselor. One common type of talk therapy is called cognitive behavioral therapy, or CBT. CBT focuses on changing the way you think or act to help you face your fears and manage anxiety.&nbsp;</li><li><strong>Medicines</strong> can include anti-anxiety medicines or certain antidepressants (medicines that are also used to treat depression).</li></ul><p>Your doctor may refer you to a mental health professional. And if you start taking medicine and it’s not working well enough, your doctor may have you try a different type of medicine.&nbsp;</p>

<p>Anxiety is more than occasional worry. It’s an illness that can be treated, just like any other illness. If fear or worry won’t go away and is affecting your daily activities — or if you think you might have an anxiety disorder — see your doctor.</p><h4>Talk to a doctor about how you’re feeling.</h4><p>Start by getting a medical checkup. Ask to see a doctor or nurse who can screen you for anxiety.</p><p>The doctor or nurse may also check to see if you have another health condition (like heart disease or diabetes) that can cause anxiety or make it worse. If you have one of these health conditions, it’s important to get treatment right away.</p><h5>What about cost?</h5><p>Depending on your insurance plan, you may be able to get anxiety screening at no cost to you. Check with your insurance company to find out more.</p><p>If you don’t have insurance, you may still be able to get free or low-cost anxiety screening. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you">Find a health center near you</a> and ask about screening for anxiety.</p><p>To learn more, check out these resources:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+for+adults+covered+by+the+Affordable+Care+Act">Free preventive care for adults covered by the Affordable Care Act</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D%26nbsp%3B">Understanding your health insurance and how to use it [PDF - 698 KB]&nbsp;</a></li></ul>

<h4>Get treatment for anxiety.</h4><p>If you have anxiety, getting treatment is the best thing you can do.</p><p>Ask your doctor for a referral to a mental health professional, or <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findtreatment.samhsa.gov/?_label_=use+this+treatment+locator+to+find+mental+health+services+near+you">use this treatment locator to find mental health services near you</a>. Some programs offer free or low-cost treatment even if you don’t have insurance.</p><p>Here are some places and professionals you can go to for help with anxiety:</p><ul><li>Doctor’s office or health clinic</li><li>Family service or social service agency</li><li>Psychologist or psychotherapist</li><li>Counselor or social worker</li></ul><p>Remember, even if asking for help seems scary, it’s an important step toward feeling better.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nimh.nih.gov/health/find-help?_hash_=part_2384&_label_=Learn+more+about+finding+mental+health+services+that+work+for+you">Learn more about finding mental health services that work for you</a>.</p>

<h4>Get support.</h4><p>If you have anxiety, it can help to reach out to people around you for support. A trusted family member, friend, or faith leader can help support you as you seek medical treatment.</p><p>It may also help to find a support group for people who have anxiety. These groups might meet in person or online. While it can be helpful to talk to people who are experiencing the same things as you, keep in mind that support groups are not a replacement for seeing a doctor or mental health professional.&nbsp;</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mentalhealth.gov/talk/people-mental-health-problems?_ga=2.34012837.523063735.1693247417-1463573068.1684168960&_label_=Get+more+ideas+to+build+your+support+system">Get more ideas to build your support system</a>.</p><h4>Manage stress.</h4><p>Finding ways to lower your stress can help you feel better. You can try:</p><ul><li><strong>Physical activity:</strong> Try to find an activity you enjoy — like walking, dancing, or swimming.</li><li><strong>Meditation and mindfulness:</strong> Meditation can help you calm your mind, and mindfulness is a type of meditation that helps you be more aware of your thoughts and feelings in the current moment.&nbsp;</li></ul><p>Read more about:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/heart-health/manage-stress?_label_=Managing+stress">Managing stress</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/diabetes/get-active?_label_=Getting+active">Getting active</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know?_label_=Practicing+mindfulness+and+meditation">Practicing mindfulness and meditation</a></li></ul><h4>If someone you care about has anxiety, get help.</h4><p>If you think a friend or family member may have anxiety, check out these tips on how to talk to a loved one about anxiety.</p><p>And keep in mind that someone who has anxiety might also have depression. Take a look at this guidance on <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/mental-health-and-relationships/depression-conversation-starters?_label_=how+to+talk+to+a+loved+one+about+depression">how to talk to a loved one about depression</a>.</p>

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