Stress is one of the most common challenges that we experience. It can have huge ramifications on our physical health, mental health, cognitive functioning, and emotional health so it’s essential to address stress and implement coping skills to help reduce the impact on our wellbeing.

This article will focus on a few coping skills to help reduce stress, but if you are looking for more in-depth information in an educational format, you can find our online Mindfulness & Stress Management class on our webpage. The program will delve more deeply into the negative impacts of stress, importance to address stress, stress management techniques, mindfulness, and several homework assignments to ensure your progress throughout the class.

In this article, we will look at coping strategies in a couple of different areas: physical and cognitive. You may notice that everyone handles stress differently. Some people take on stress more in a physical way, such as tension in your shoulders or back, disturbances in sleep or even headaches or stomachaches. It would be recommended that that person looks toward coping skills that take into account physical activities, such as exercise, massage, or yoga. 

Another example is the difference in the way in which we deal with stress is the person who is more impacted by cognitive effects. This is a person who may get stuck mentally in their stress, ruminate on the problems and have difficulty shutting their mind down. This person would most likely benefit from cognitive activities that address coping with stress, such as recognizing unhealthy thinking, changing your perspective or engaging in positive self-talk.

TIPS TO COPE WITH STRESS:

Behavioral Strategies:

• Physical stress relief, such as regular exercise or a daily walk

• Mindfulness and relaxation focused exercises. This may include a long bath, meditation, mindfulness practice, etc.

• Happiness activities: engage in activities that promote your happiness such as doing yoga, listening to music, or getting a massage.

• Write in a journal. The act of writing can provide an outlet for the release of emotions and thoughts, which can help with healing and coping.

• Consider emotional support activities such as talking to friends or family 

• Keep things in moderation: coffee, diet, and alcohol. Overuse of substances can create further dependency as become a crutch with coping.

Cognitive Strategies:

• Cognitive Restructuring: the act of recognizing your unhealthy thinking patterns and altering them to more positive and healthy cognition.

• Recognize unhealthy thinking patterns. By being able to catch yourself when you are thinking negatively or even ruminating on your stress, you can counteract its impact and reduce future experiences of stress.

• Perspective: Accept what you cannot control and do your best. The less we focus on perfectionism and attempting to control

• Use Positive self-talk: Try saying positive things to yourself daily. You can say things, like: “I can get through this,” “This is hard, but I can do it.”

Prevention:

• Balance: Maintain a better balance so that you do not get stressed in the future. This may include saying “no” and declining some events as well as maintaining a good balance with work-life so that life does not become overwhelming.

• Learn your triggers: For the future, learn triggers that lead to high levels of anxiety in your life. This way you can decrease or avoid these triggers and better cope.

ONLINE SESSIONS

For more information on virtual services, see Online Coaching with Dr. Shelley. Remote services are provided online through a HIPAA compliant web portal, which allows you to be in the comfort of your own home during your sessions and have increased privacy. Appointments may be booked online or simply email Dr. Shelley with any questions or appointment requests.

Online Stress Management Class

Life in Balance: Stress Management & Mindfulness program is an 8-module online class to help you better cope with stress and anxiety. This program is a self-guided virtual class that you can complete at your own pace. Click here for more information.

Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

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