Tips for Coping With Stress

Since caveman times, we have relied on stress to keep us alive. The fight-or-flight response, a.k.a. stress, allowed early humans to produce enough adrenaline to battle or flee from that bear. Fortunately, most of us don’t face bears on a regular basis anymore. Unfortunately, our bodies still respond to stress in the same way. And when we don’t physically rid ourselves of those extra hormones by fighting or running, we just carry that stressed, anxious feeling around with us.

Over time, those hormones and feelings build up, creating a hot mess of emotions and physical ailments. Prolonged stress causes immune disorders, higher blood pressure, anxiety, and depression. We all have stress. We just need to learn to manage it. Below are some ideas to help you manage your stress so you can live a calm, peaceful life.

1. Breathe. Nobody has to remind us to do this. Our bodies breathe naturally. But when we’re stressed, our breathing becomes quick and shallow. Take a moment to think about your breathing. Inhale deeply through your nose as you count to eight, breathing past your chest until your abdomen gets bigger. Hold for four counts, then exhale through your mouth for eight counts. This allows oxygen to really settle into your system and calms you down. Or try this hand-tracing exercise. With one index finger, slowly trace each finger and the thumb of your other hand. Breathe in when you trace up, out when you trace down.
2. Visualize. Picture the most peaceful place you can. Or think about the safest, kindest person you know. Mentally place yourself at that location or with that person. You might even think of your favorite pet cuddling you or your children when they were young, falling asleep in your lap. Whatever your image of perfect peace, put yourself mentally in that place for a moment.
3. Pretend. Who do you admire? Who would handle your stress with aplomb? This can be a real person or a character from a book or movie. Pretend you’re that person, and proceed with your tasks. Soon you may find yourself as calm, cool, and collected as your character.
4. Relocate. You may not be able to sell your house and move to another town, but putting physical distance between you and your stressor is helpful. If office noise makes you jittery, close your door or ask your boss if there’s another place you can work. At home, if your teen’s favorite television show gives you a headache, retreat to your bedroom. If a certain coworker or acquaintance causes you to grit your jaw, do your best to avoid that person.
5. Give thanks. It may sound cliché, but taking a moment to focus on what we’re truly thankful for can change our overall attitude, both in the moment and for the long haul. Every time you feel your muscles tighten and your head pounding from stress, make a conscious effort to think about the things you’re most thankful for in this world. Soon your heartrate will slow, and you’ll feel better about your life.
6. Repeat a prayer, mantra, or scripture. Having a go-to saying when you’re stressed to repeat again and again in your mind (or out loud) has a calming effect. Some examples are, “This too shall pass,” or “All is well.” Christians often say, “I can do all things through Christ, who gives me strength.” Buddhists may say, “I am at peace.” Whatever your spiritual background or belief, you can find strength and calm by training your mind to repeat an inspirational phrase.
7. Move. When our ancestors faced that bear, they fought or ran. Either way, they got a decent workout. Exercise gives a place for all those stress hormones to go. Next time you feel stressed, walk the stairs or maze of hallways in your building. If you’re able, turn on some music and dance. Bonus points if you breathe deeply, give thanks, repeat your mantra, and visualize yourself on a warm beach while you work out.

Pay attention to your body, and learn to recognize when your stress levels rise. Do your muscles tighten? Can you feel your blood pressure rise? Do you feel nauseous, or does your head start to pound? When you notice the signs of stress, take a moment or two and practice one of the techniques above. It can make all the difference in your day, your week, and even your life.

Resources:

Play Your Way to Sane Opens in a new window

Stress Management Opens in a new window

Six Relaxation Tips to Reduce Stress Opens in a new window

Tips to Reduce Stress at Home Opens in a new window

Last updated: June 04, 2024

By: © PAS Wellbeing Media, LLC. Reprinted with permission. All rights reserved.