Estimated reading time: 40 minutes
Embracing and managing stress is an integral aspect of our modern lives, and the coping with stress strategies we use can significantly impact our overall well-being. Crafting effective strategies to cope with stress is paramount in keeping our mental and emotional health in check. In this comprehensive guide, we will delve into a diverse array of coping strategies that can be employed proactively to prevent stress and reactively when faced with its challenges head-on. By familiarizing ourselves with these strategies and integrating them into our lives, we can cultivate resilience and tackle stressors with greater ease and confidence.
In this comprehensive article, we will dive into the realm of coping with stress strategies, exploring both (1) preventive coping skills and (2) active strategies for coping with stress. My aim is to provide you with a wide array of coping options, recognizing that not all strategies may resonate with every individual. With this range of coping strategy possibilities, you can be empowered to discern and adopt the strategies that work best for your unique circumstances and personal coping style.
What Are Coping Skills?
Coping skills refer to the techniques, behaviors, and strategies that people utilize to manage and navigate stressful situations, challenges, or emotional distress. These skills help you regulate your emotions, reduce the negative impact of stress, and promote overall well-being. Coping skills can vary from person to person, as different approaches may resonate with individuals based on their personalities, experiences, and preferences.
8 Preventive Coping Skills | Coping with Stress Strategies
Preventive coping strategies are not a quick fix but rather ongoing habits and behaviors that you proactively cultivate to support your well-being. Instead of waiting for stress to knock you off balance, you actively work to prevent it from becoming overwhelming in the first place. Think of them as habits you cultivate and integrate into your daily routine over time, gradually strengthening your ability to navigate life’s challenges.
When looking at this list, know that these strategies are not a one-size-fits-all solution. I encourage you to explore and discover which strategies work best for you. Be open to trying different approaches and adapting them to your unique needs and preferences. With time and practice, these strategies will become second nature.
1. Time Management
Poor time management can lead to a whirlwind of unnecessary stress and heaps of pressure. When you let tasks pile up without a clear plan or sense of priority, it’s easy to feel swamped and stuck in a cycle of procrastination. Before you know it, deadlines are missed, work becomes rushed, and the quality suffers, only adding more stress and anxiety to the mix. And let’s not forget how it throws off the delicate balance between work, personal life, and taking care of yourself, paving the way for burnout and a decline in overall well-being. It’s like getting caught up in unproductive activities or attempting to juggle too many things at once, which only ends up ramping up the stress levels while reducing productivity.
On the flip side, getting a handle on effective time management can be a game-changer when it comes to preventing stress. It’s about taking charge of your schedule, knowing what needs to be done first, and making sure you carve out time for self-care. By getting organized and setting realistic goals, you can avoid the trap of procrastination and stay on top of your tasks. And hey, it’s not just about work! Allocating time for rest and relaxation is a must, helping you find that sweet work-life balance and building up your resilience to cope with stress effectively.
2. Work Life Balance
I know. We hear this phrase all the time, but it’s true. Rebalancing work and home life is a preventive strategy that can do wonders for coping with stress. When we’re constantly overwhelmed by work demands and neglect our personal lives, stress can creep in and take a toll on our well-being. By finding ways to strike a better balance between our professional responsibilities and personal needs, we can proactively ward off excessive stress.
Creating boundaries between work and home, like setting designated work hours and sticking to them, allows us to carve out precious time for ourselves and our loved ones. It’s all about finding that sweet spot where we can be productive at work while still having the space to enjoy life outside of it. Making time for activities we love, hobbies that bring us joy, and quality connections with family and friends can be like a breath of fresh air, recharging our batteries and providing a much-needed escape from the stressors of work. s.
3. Setting boundaries
Setting social boundaries is a powerful preventive strategy for coping with stress. As social beings, we often find ourselves juggling multiple relationships and obligations, which can become overwhelming if not managed effectively. By establishing clear social boundaries, we can protect our well-being and preserve our energy.
It’s about learning to say “no” when necessary and setting limits on our availability and commitments. By doing so, we make sure that our social interactions align with our needs and priorities. This means not overextending ourselves or feeling obligated to attend every event or meet every demand placed upon us. Setting social boundaries allows us to create space for self-care, recharge our batteries, and focus on activities and relationships that truly nourish us. By consciously choosing where to invest our time and energy, we can reduce the risk of burnout, maintain healthier relationships, and have a greater sense of control over our social lives.
4. Make time for what brings you joy
Engaging in activities that bring you joy and provide a break from regular life is a vital part of preventive coping strategies. These activities act as a refreshing oasis amidst the hustle and bustle of daily stressors, contributing to your overall well-being. Pursuing hobbies, whether it’s painting, playing an instrument, or gardening, allows you to express yourself and experience personal growth. Traveling offers an exciting escape from routine, exposing you to new cultures, sights, and adventures that broaden your horizons. When you immerse yourself in a captivating book, you give your mind a mental escape and ignite your creativity. Volunteering, on the other hand, provides a sense of purpose and connection to others, nurturing your soul and making a positive impact in your community.
By prioritizing these enjoyable activities, you are allowing yourself to recharge. Incorporating moments of joy and “breaks” into your routine is a form of self-care that is essential for managing stress effectively. These moments replenish your energy, inspire you, and help you develop the emotional resources needed to face challenges with greater strength.
5. Cultivate and make time for authentic connections with people
Notice I said “authentic connections,” not superficial ones! Surface level connections revolve around small talk and common interests without delving into deeper emotional connections. They lack the intimacy, vulnerability, and mutual understanding that exist in authentic connections.
Authentic connections involve a deeper level of engagement, trust, and openness. These connections allow for genuine sharing of thoughts, feelings, and vulnerabilities, fostering a sense of belonging, acceptance, and support. Authentic connections provide a richer and more meaningful social experience. These are people you can turn to in times of stress or overwhelm, people who can lend an empathetic ear or offer practical advice. These connections provide a sense of belonging, validation, and understanding, reminding you that you’re not alone in your struggles.
Your support network can be a source of comfort, encouragement, and inspiration. They can offer different perspectives, help you brainstorm solutions, or simply be there to listen without judgment. Through regular communication and spending quality time together, you strengthen these relationships and create a solid foundation of support.
6. Diet: What you eat affects your emotional wellness!
Scientific research has increasingly recognized the connection between diet and mental health. The food we consume plays a significant role in shaping our brain function and can have both immediate and long-term effects on mental well-being.
We’ve all experienced those moments when stress triggers our cravings for sugary treats or comfort foods. However, giving in to these temptations can actually exacerbate the stress we’re trying to manage. Consuming high amounts of added sugars and processed foods has been associated with an increased risk of depression and other mental health problems. These foods can lead to blood sugar spikes and crashes, contribute to inflammation, and negatively impact the balance of neurotransmitters in the brain.
Inadequate intake of essential nutrients can contribute to mental health problems. Deficiencies in nutrients such as omega-3 fatty acids, vitamins B12, D, and folate, minerals like zinc and magnesium, and amino acids like tryptophan have been associated with an increased risk of depression, anxiety, and other mental disorders.
7. Sleep, Your Brain, & Your Mental Health
Sleep is vital to our brain function, neurotransmitter activity, and overall mental health. During sleep, our brain undergoes essential processes that support cognitive functions, memory consolidation, and emotional regulation. When we sleep, our bodies and minds recharge and rejuvenate.
One key aspect is the restoration of neurotransmitters. Sleep helps replenish and balance essential neurotransmitters like serotonin, dopamine, and norepinephrine, which are involved in regulating mood, emotions, and stress responses. When we don’t get enough sleep, these neurotransmitters can become imbalanced, leading to mood swings, increased stress sensitivity, and even symptoms of depression or anxiety.
Moreover, sleep deprivation negatively impacts our cognitive abilities and decision-making processes. It impairs attention, concentration, and problem-solving skills, making it harder to navigate stressors effectively. Our brain needs quality sleep to recharge and optimize its functioning.
In terms of mental health, poor sleep is closely linked to an increased risk of developing mental health conditions, such as depression and anxiety disorders. Sleep disturbances can contribute to a vicious cycle, where stress disrupts sleep, and poor sleep exacerbates stress.
When we’re sleep-deprived, stress can feel amplified, and our ability to handle it takes a nosedive. By allowing our brain and neurotransmitters to rejuvenate during sleep, we nurture our mental well-being, enhance cognitive abilities, and equip ourselves to cope better with life’s stress. Adequate sleep helps regulate our emotions and improves our ability to handle stressors.
8. Moving your body
Exercise builds resilience by increasing self-confidence and promoting a sense of accomplishment. Meeting fitness goals or engaging in physical challenges can boost self-esteem and enhance one’s ability to cope with stressors.
Regular exercise also provides an outlet for releasing tension and frustration, reducing the negative impact of stress on both the mind and body. Finally, exercise promotes better sleep, which, as we’ve learned, is crucial for managing stress effectively,
If you’re curious about how this work physiologically, here’s a brief explanation. Exercise has a profound impact on neurotransmitters, the brain’s chemical messengers crucial for mental health. During exercise, the brain releases endorphins, which are natural mood boosters and stress relievers. Additionally, exercise increases serotonin levels, promoting a positive mood and reducing symptoms of depression and anxiety. Dopamine, another neurotransmitter, is also influenced by exercise, enhancing motivation and satisfaction.
By promoting the release and balance of these neurotransmitters, exercise acts as a natural antidepressant and stress reducer. Whether it’s a brisk walk or joining a fitness class, establishing an exercise routine is one of the foundational strategies in stress management.
Active Strategies for coping with stress
6 Cognitive Coping Strategies
1. Distinguish between what's within your control and what is not
When it comes to dealing with stress, it’s important to know what you can and cannot control. Take a moment to identify the aspects of a stressful situation that are within your power to change. By focusing your energy on those areas, you can take action and make a difference. It’s also essential to accept that there are things beyond your control. Instead of getting caught up in them, let go of the stress they bring and shift your attention to what you can influence. Remember, some things are simply out of your hands, and that’s okay. By accepting this reality and directing your energy towards what you can control, you’ll find yourself feeling less overwhelmed and more empowered. So, take charge of what you can, let go of what you can’t, and watch as your stress levels start to decrease.
2. Reevaluate expectations
Let’s take a moment to talk about reevaluating our expectations when it comes to managing stress. It’s natural for us to have certain expectations about how things should be or how we want them to turn out. However, sometimes these expectations can be unrealistic or too rigid, leading to unnecessary stress and disappointment. That’s why it’s important to pause and reflect on whether our expectations align with the reality of the situation. Are we setting ourselves up for frustration by expecting too much? Are we allowing room for flexibility and adaptability? By taking a step back and reevaluating our expectations, we can make adjustments that promote a healthier mindset and help us better cope with stress. So, let go of the pressure to meet unrealistic standards and give yourself permission to adjust your expectations to a more manageable and balanced level.
3. Set realistic goals
Our goals and ambitions are valuable, but they need to be grounded in reality to avoid unnecessary stress and disappointment. By setting achievable and realistic goals, we can create a roadmap that guides us toward success while maintaining a healthy balance. Breaking down larger tasks into smaller, manageable steps allows us to make consistent progress and build momentum. This approach not only reduces overwhelm but also fosters a sense of empowerment and motivation. With realistic goals, you can alleviate unnecessary stress and maintain a sense of accomplishment and motivation as you handle life stress.
4. Adopt a problem-solving mindset
Instead of being overwhelmed by stress, approach it as an opportunity for growth and problem-solving. Lean into the stress by analyzing the situation objectively, breaking it down into smaller components, brainstorming potential solutions, evaluating their pros and cons, and taking action towards resolving the issue. This proactive approach empowers you to take action and find constructive ways to address the stressor, reducing feelings of helplessness and promoting a sense of control.
5. Identify & challenge irrational thoughts that contribute to additional stress
Coping with stress by challenging irrational thoughts is an effective strategy that can help shift your perspective and reduce stress levels. By recognizing and replacing negative, distorted thoughts with more realistic ones, you can cultivate a healthier mindset.
Here are 3 examples of irrational thoughts and alternative ways to think about them:
Thought #1:
“I’m a failure because I made a mistake.”
Challenge:
“Mistakes are a normal part of learning and growth. Every human, no matter how successful they appear, has made mistakes. Making a mistake doesn’t define my worth or competence. How can I take this mistake as an opportunity to learn and improve?”
Thought #2:
“Everyone thinks negatively of me.”
Challenge:
“It’s unlikely everyone has a negative opinion of me. I may be focusing on a few instances or misinterpreting others’ behaviors. Let me identify what those instances are, the specific things that were said or done by other people. Am I making assumptions or jumping to conclusions without solid evidence? What are alternative explanations for people’s behaviors or reactions that are not solely based on negative judgment?”
Thought #3:
“I can’t handle this situation; it’s too overwhelming.”
Challenge:
“I acknowledge that I feel overwhelmed right now by this challenging situation, but I have successfully faced difficult circumstances in the past. Maybe this feeling is telling me that I need a break. Let me take a break from this and recharge so I can revisit this and break it down into smaller, manageable steps and seek support if needed.”
By actively challenging irrational thoughts, you can break free from negative thinking patterns that contribute to stress and anxiety. It involves examining the evidence for and against your negative thoughts, questioning their validity, and replacing them with more accurate and empowering alternatives. This cognitive restructuring process helps to foster a more balanced and constructive mindset, enhancing your ability to cope with stress and approach challenges with a greater sense of self-assurance.
Changing deeply ingrained thought patterns takes time and practice. Incorporating techniques like cognitive restructuring into your daily routine can gradually reshape your thinking and contribute to long-term stress management.
6. Practice Self-Compassion
Be kind and understanding towards yourself when facing stress. Treat yourself with the same empathy and support you would offer to a friend.
Pay attention to your inner dialogue and replace self-critical thoughts with self-compassionate ones. Challenge negative self-talk and replace it with kind, encouraging, and supportive statements. Treat yourself with empathy and understanding, offering words of comfort and reassurance.
Recognize that everyone faces challenges and experiences stress in life. Remind yourself that you are not alone in your struggles. Connect with others, share your experiences, and seek support from friends, family, or support groups. Embrace the idea that imperfection and vulnerability are part of the shared human experience.
3 Emotion-Oriented Coping Strategies
1. Journaling and expressive writing
Write down your thoughts and feelings in a journal or through expressive writing. This process can help you gain clarity, process emotions, and release built-up tension.
Write freely and honestly: Don’t hold back. Let your thoughts and emotions spill onto the pages. Write without judgment or concern for grammar and spelling. Allow yourself to be vulnerable and explore your feelings honestly.
Express your emotions: Use your journal as a safe space to express your emotions fully. Write about what’s stressing you, how it makes you feel, and the impact it’s having on your life. Venting your emotions on paper can provide a sense of release and relief.
12 Journaling prompt ideas for coping with stress
- How am I feeling right now? Take a moment to identify and describe the emotions you are currently experiencing.
- What specific event or situation triggered these emotions? Describe the circumstances surrounding your stress.
- How does stress manifest in my body? What physical sensations or changes do I notice when I’m stressed?
- What is the primary emotion I’m feeling in this situation? Can I identify any secondary or underlying emotions as well?
- Have I felt this way before in similar situations? If so, what can I learn from those past experiences?
- What are some unhealthy or unhelpful thoughts or beliefs that might be contributing to my stress? How can I challenge or reframe those thoughts?
- What are some healthy and constructive ways to express and process my emotions? How can I create a safe space for myself to do so?
- Write a letter to the emotion you’re currently experiencing, allowing it to express itself fully. What does it have to tell you?
- Are there any patterns or recurring themes in the emotions I’m experiencing? What might be underlying those patterns?
- What are some self-soothing techniques or activities that can help me regulate and manage my emotions during times of stress?
- Are there any potential triggers or stressors in my environment that I need to address or minimize?
- How can I create a self-care plan that prioritizes my emotional well-being and provides regular opportunities for relaxation and rejuvenation?
2. Practice emotional awareness and acceptance
Pay attention to your emotions without judgment and try to accept them as natural responses to your experiences. Validate your emotions and allow yourself to feel them fully, knowing that they are valid and temporary.
How does this help as a strategy to cope with stress? Denying or fighting against emotions can cause additional distress because it creates an internal conflict within ourselves. Emotions are a natural part of being human, and they serve as valuable signals that something is happening within us or in our environment. When we deny or suppress emotions, we are essentially rejecting or invalidating a part of ourselves.
By denying or fighting against emotions, we prevent ourselves from fully processing and understanding them. Emotions carry important information and can provide insights into our needs, desires, and experiences. When we suppress or ignore them, they tend to build up, intensify, and manifest in other ways, such as physical symptoms, increased anxiety, or even outbursts of anger.
Accepting and embracing our emotions, on the other hand, allows us to process and work through them in a healthy way. It doesn’t mean that we have to let our emotions control us, but rather that we acknowledge their presence and honor their message. By accepting and experiencing our emotions, we can gain valuable insights, release pent-up energy, and ultimately find healthier ways to cope and navigate through challenging situations.
Accepting emotions also doesn’t mean we have to act on them impulsively or let them dictate our behavior. It’s about creating a space for them, observing them with curiosity, and responding to them in a way that aligns with our values and well-being. By allowing ourselves to fully experience and accept our emotions, we can foster emotional well-being, reduce inner conflict, and cultivate a greater sense of peace and resilience in the face of stress and adversity.
3. Engage in creative outlets
Channel your emotions into creative outlets such as painting, drawing, playing an instrument, or writing poetry. Expressing yourself creatively can be a cathartic and empowering way to process and cope with emotions. Here are some examples:
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Visual arts: Painting, drawing, sketching, collage-making, or sculpting can be powerful ways to visually represent your emotions. Experiment with different art materials and techniques to find what resonates with you.
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Writing: Journaling, poetry, or creative writing can help you articulate and explore your emotions through words. Write freely and without judgment, allowing your thoughts and feelings to flow onto the page.
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Music: Playing a musical instrument, singing, or composing music can be a deeply emotional and cathartic experience. Let the melodies and lyrics express what words alone cannot convey.
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Dance and movement: Dance allows you to embody and express your emotions physically. Whether it’s through structured dance forms or freeform movement, let your body become a vessel for emotional release and expression.
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Photography: Capturing images that resonate with your emotions can be a powerful way to express yourself. Use a camera or even your smartphone to document moments that evoke certain feelings or create visual narratives.
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Crafts and DIY projects: Engaging in hands-on activities such as knitting, sewing, woodworking, or pottery can provide a sense of focus and mindfulness while allowing you to channel your emotions into a tangible creation.
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Cooking and baking: The culinary arts can offer a creative outlet to express emotions through food. Experiment with flavors, textures, and presentation, infusing your dishes with the essence of your emotions.
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Drama and acting: Participating in theater, improvisation, or role-playing activities can provide a platform to embody different emotions and explore their nuances in a safe and creative environment.
The key is to find creative outlets that resonate with you personally. Explore different activities and mediums to discover what brings you joy, catharsis, and a sense of emotional release. Allow yourself the freedom to express and explore your emotions through these creative endeavors.
8 Physical Coping Strategies
1. Tune into your body to see what it needs
We often neglect our bodies’ needs when we’re caught up in the busyness of life, thinking we can just push through any challenges that come our way. However, neglecting our bodies’ needs can have a significant impact on our emotional wellness, including our ability to cope with stress.
As a coping strategy, it’s essential to tune into your body and pay attention to its needs. Your body is an incredible source of information and can provide valuable cues to help you manage stress effectively. By becoming more attuned to your physical sensations, you can respond to your body’s needs and support your overall well-being.
Start by taking a few moments to check in with yourself. Close your eyes, take a deep breath, and scan your body from head to toe. Notice any areas of tension, discomfort, or fatigue. Is there a specific need your body is signaling? Maybe you’re feeling hungry, thirsty, or in need of some movement.
When your body is not adequately nourished, hydrated, rested, and so on, it can impact your brain’s ability to function optimally and handle stress. Proper care provides the necessary fuel and nutrients for your brain to operate at its best, supporting cognitive functions such as memory, focus, and decision-making.
Once you’ve identified your body’s needs, take action to address them. If you’re feeling hungry, nourish yourself with a balanced meal or snack. If you’re thirsty, hydrate yourself with a glass of water. If you’re experiencing tension or stiffness, engage in some gentle stretching or relaxation exercises. By meeting your physical needs, you provide your body with the support it requires to cope with stress more effectively.
Listening to your body and respond to its cues. Cultivate a compassionate and attentive relationship with your body, honoring its needs and taking proactive steps to care for yourself.
2. Grounding techniques
Engage your senses to anchor yourself in the present moment. Focus on the physical sensations around you, such as the texture of an object, the temperature of the air, or the sounds you hear. This can help bring your attention away from overwhelming thoughts and into the present.
3. Body scan
Close your eyes and slowly scan your body from head to toe, paying attention to any areas of tension or discomfort. Release any tension you notice and bring your awareness to the physical sensations in each part of your body. This promotes relaxation and helps you connect with your physical presence.
4. Visualization and guided imagery
Imagine yourself in a calm and peaceful place or visualize a positive outcome to help shift your emotional state.
Find a quiet and comfortable space: Choose a peaceful environment where you won’t be disturbed. Sit or lie down in a comfortable position.
Relax your body: Start by taking a few deep breaths to relax your body and release tension. Allow yourself to settle into a state of calm and relaxation.
Create a mental image: Close your eyes and begin to visualize a scene or scenario that bring you peace, joy, or relaxation. Imagine it in as much detail as possible. Engage your senses by incorporating sights, sounds, smells, textures, and even tastes into your visualization.
Immerse yourself in the experience: Deepen your visualization by immersing yourself in the imagined environment or situation. Visualize yourself actively engaging in the desired experience, whether it’s walking on a beach, exploring a forest, or achieving a goal. Feel the emotions associated with that experience.
Enhance positive emotions: Focus on the positive emotions you want to cultivate. Visualize yourself feeling calm, confident, empowered, or any other emotions that are helpful for your well-being.
Use guided imagery resources: If you find it challenging to create your own imagery, you can use pre-recorded guided imagery sessions or listen to guided meditation apps or audio tracks that lead you through a visualization journey
5. Deep breathing
Deep breathing exercises can help calm your mind, relax your body, and reduce stress. Here are a few techniques you can try:
Deep breathing exercises can help calm your mind, relax your body, and reduce stress. Here are a few techniques you can try:
Diaphragmatic breathing: Also known as belly breathing, this technique focuses on deep inhalation and exhalation using your diaphragm. Follow these steps:
- Find a comfortable position, either sitting or lying down.
- Place one hand on your chest and the other on your abdomen.
- Inhale slowly through your nose, allowing your abdomen to rise while keeping your chest relatively still.
- Exhale slowly through your mouth, letting your abdomen fall as you release the breath.
- Repeat for several cycles, focusing on the sensation of your breath and the rise and fall of your abdomen.
4-7-8 breathing: This technique involves counting while you breathe to create a calming rhythm. Follow these steps:
- Close your eyes and take a deep breath through your nose to the count of four.
- Hold your breath for a count of seven.
- Exhale slowly through your mouth to the count of eight.
- Repeat this cycle for several rounds, allowing your breath to flow naturally and maintaining the ratio of 4-7-8.
Box breathing: This technique follows a pattern of equal inhalation, holding the breath, exhalation, and holding the breath again. Follow these steps:
- Inhale slowly through your nose to the count of four.
- Hold your breath for a count of four.
- Exhale slowly through your nose or mouth to the count of four.
- Hold your breath again for a count of four.
- Repeat this cycle for several rounds, maintaining the equal duration for each phase.
6. Mindfulness and meditation
Mindfulness and meditation are practices that can help you cultivate a present-moment awareness and develop a sense of inner calm and clarity. Here’s a general guide on how to practice mindfulness and meditation:
Find a quiet and comfortable space: Find a quiet and cozy spot where you can sit or lie down comfortably. Take a few moments to settle in and let go of distractions.
Set a duration: Decide on how long you want to practice. It can be just a few minutes or longer if you prefer. Start with shorter sessions and gradually increase the time as you get more comfortable.
Get into a relaxed posture: Get into a relaxed posture, whether sitting cross-legged on the floor or on a chair with your feet on the ground. Rest your hands in a comfortable position.
Focus on your breath: Focus your attention on your breath. Feel the sensation of each inhale and exhale. You can pay attention to your belly rising and falling or the air flowing in and out of your nose.
Be present and non-judgmental: Allow your thoughts, feelings, and sensations to come and go without judging them. If your mind starts to wander, gently bring your attention back to your breath.
Expand your awareness: As you practice, you can expand your awareness to notice other things like the sensations in your body, the sounds around you, or the thoughts passing through your mind. Just observe them without getting caught up in them.
Cultivate compassion and kindness: During mindfulness, you can also cultivate feelings of compassion and kindness. You can silently offer yourself kind words or imagine sending love and compassion to yourself and others.
Practice regularly: Consistency is key. Make it a habit to practice regularly. It doesn’t have to be long; even a few minutes each day can make a difference. Find a time that works for you and commit to it.
Mindfulness is about being fully present in the moment and accepting things as they are, without judgment. It’s normal for the mind to wander during meditation, so be patient and gentle with yourself.
7. Progressive muscle relaxation
Progressive muscle relaxation is a wonderful technique that can help you unwind and release tension in your body. Find a quiet and cozy spot where you can comfortably sit or lie down. Take a moment to settle in and let go of any distractions around you.
Start by taking a deep breath, inhaling slowly through your nose and exhaling through your mouth. Now, let’s focus on your muscles. Begin with your hands. Make a tight fist, squeezing your fingers and feeling the tension building up. Hold it for a few seconds, and then slowly release, letting your hand relax completely. Notice the difference between the tension and relaxation in your hand.
Next, let’s move to your arms. Tighten your arm muscles, feeling the muscles contracting and becoming tense. Hold it for a moment, and then release, allowing your arms to go limp and loose. Feel the relaxation spreading through your arms.
Continue this process as you work your way through your body. Tense your shoulders, feeling the tension in the muscles, and then let go, allowing your shoulders to drop and relax. Move down to your legs, tensing your leg muscles, and then releasing, feeling the weight of your legs sinking into comfort.
Don’t forget about your face and head. Scrunch up your face, tightening your facial muscles, and then gently release, letting your face become soft and relaxed. Finally, focus on your forehead. Furrow your brow, creating tension, and then release, allowing your forehead to become smooth and calm.
Throughout this exercise, pay attention to the sensations in your body. Notice the contrast between the tension and the relaxation as you let go of each muscle group. If your mind starts to wander, gently guide your focus back to the muscles and the relaxation process.
You can also combine this technique with deep breathing, inhaling slowly through your nose and exhaling deeply through your mouth. With regular use, progressive muscle relaxation can become a valuable tool for releasing stress and tension.
8. Engage in physical activity
Engaging in activities like walking, jogging, dancing, or yoga can help reduce stress and improve your overall well-being. Physical activity can have remarkable effects on both your brain and your emotional well-being. When you exercise, a chemical reaction takes place in your brain, releasing a natural mood-enhancing and pain-relieving substance called endorphins. Endorphins interact with receptors in your brain, creating a sense of pleasure and reducing any discomfort or pain you may be experiencing.
Physical activity also impacts neurotransmitters like serotonin and dopamine, which play crucial roles in regulating your mood. Exercise stimulates the production of these neurotransmitters, leading to increased feelings of happiness, reduced anxiety, and even improvements in symptoms of depression.
Regular exercise can help keep stress hormones in check. Cortisol, a hormone associated with stress, can wreak havoc on your mood and well-being if it’s constantly elevated. However, physical activity helps regulate cortisol levels, preventing it from overwhelming your system and contributing to stress-related problems.
Beyond Coping
In this article, we took a deep dive into the different coping with stress strategies, exploring both (1) preventive coping skills and (2) active strategies for coping with stress. My aim was to give you a diverse toolkit to choose from so that you can adopt the strategies that work best for your circumstances and personal coping style.
While coping skills can provide temporary relief, it’s essential to recognize that they may not address the underlying causes of recurring emotional struggles. For instance, someone who has experienced trauma may need specialized therapy to heal deep emotional wounds and work through patterns of thinking. Similarly, addressing negative self-beliefs or low self-esteem may require therapy modalities such as psychodynamic therapy to uncover past experiences and challenge those underlying beliefs.
That’s why seeking therapy is so crucial. Therapy offers a supportive space to explore the root causes of our emotional challenges. It helps us gain insight into our thoughts, behaviors, and emotions, and empowers us to make lasting changes. A skilled therapist can guide us in understanding ourselves better, challenging negative beliefs, and developing healthier coping mechanisms
However, therapy doesn’t make coping skills irrelevant. In fact, it often incorporates coping skills as part of the healing process. Combining therapy with coping strategies can be a powerful approach to managing mental health struggles and fostering overall well-being. By embracing both, we can work towards long-term healing, growth, and a more fulfilling life.
ABOUT THE AUTHOR
Chin Priscilla
Priscilla is a therapist, psychoanalyst, and the practice owner of Imagine Emotional Wellness, a culturally responsive online therapy practice in New York, New Jersey, and Washington DC.
Prioritize your mental health and self-care from the comfort of your home.
