5 Tips for Coping During Stress
Stress can be a good. It can help you accomplish tasks more efficiently. It can make you stronger and faster. It can boost memory. It helps invoke the flight or fight response, designed to protect us when we are in danger. However, left to its own devices, uncontrolled, and lasting for much too long - stress can wreak havoc.
When your body is under stress, it releases hormones that increase your heart, blood pressure and breathing rates. Your liver produces extra blood sugar to give you a boost of energy. Your muscles tense up. They tend to release again once you relax, but if you’re constantly under stress, they may never get the chance to relax (my shoulder and neck are in constant knots!). Over time, stress hormones can even weaken your immune system. All this to say, it’s essential to find ways to manage and cope with stress before reaching the point of burnout.
Tip #1: Talk it Out
Better out than in, my dad always says. Granted, I think he is talking about something entirely different, but the message still applies. Voicing your feelings - whether it’s with a friend, a family member, a therapist or even to yourself - talking about it helps to put things in perspective and get the issue out of your head, ultimately lowering stress. It’s important to note though to keep the talk positive - especially when doing self-talk. For example, turn those “I can’ts” into what you CAN do.
Tip #2: Breathe
You probably don’t think about breathing all that often, if ever. I am a singer - so really the only time I’m conscious of breathing is when I’m trying to get through a long phrase! When you’re in moments of stress, your breathing tends to be shallower, more irregular. Your muscles are tensed, so it makes it more difficult for everything to expand to get more air in. Stopping to take a few deep breaths can relieve the pressure and have an instant impact. You might be surprised at how much better you’ll feel!
There are many different ways to practice deep breathing:
Different breathing patterns: Breathe in for four counts, then out for 6. Or try in for four out for four. Try different patterns until you find what works for you
Body scans: Take a few deep breaths, paying attention to your breath as it goes in and out. Slowly scan your body from head to toe, bringing your attention to each area of your body.
Progressive Muscle Relaxation: Breathe in as you tense a muscle group and breathe out as you release it.
Tip #3: Identify and Eliminate Your Triggers
Do you know what the main sources of your stress are? Your commute? Your job? Your finances? Family issues? Chronic illness? Stressed about stressing? If you can identify what your triggers are, then you can eliminate - or at least try to reduce - them. If you can’t seem to figure out what your triggers are, you could try keeping a stress journal. Jot down when things seem to make you anxious or irritated. When you start to see a pattern emerge, that could be a trigger.
Tip #4: Take 5
Self-care and taking time for you is essential to keeping stress under control. Schedule the breaks if you have to - I plug them into my calendar each day to make sure that I get up and away from my desk! A few relaxing techniques to try can do include:
Meditation
Yoga
Journal
Take a walk outside
Listen to your favorite music
Spend 30 minutes without any technology… better yet, do it in nature!
Tip #5: Slow Down
Life is fast and furious (not quite like the movie franchise, but you get the drift). And that old adage really is true - sometimes we just need to stop and smell the roses… stop, breath and chill out. Speeding and tailgating down the highway isn’t really going to get us there any faster. Rushing from meeting to meeting isn’t going to make you more efficient. Take your time. Remember tip number 2: breathe!
By learning a few easy strategies to cope with stress, identifying our triggers, managing stress through breathing techniques, and taking regular breaks from it, we can begin put stress to work for us, instead of against us.