Coping Tips

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Assess your current stressors and explore ways to respond -

• Generate a list of current events that produce stress in your life.
  (i.e., moved to new location, work or school demands, balancing priorities, job promotion)
• You should ask yourself how you cope up with stressful experiences. Assess if you have a healthy or unhealthy coping style. For example:

After identifying stressors and coping styles, you can begin to modify your behaviour -

• Be aware of your physiological and emotional reaction to stress.
• Recognize what you can change (your reactions to stress, internal thoughts).
• Incorporate good coping skills into your gamut.
• Practice healthy coping skills daily even when intense stress is not present, (this prepares you for times when you may feel overwhelmed).

Relaxation Techniques -

  • Recognize what activities you consider relaxing.

  • Be specific when exploring your options. You might consider the following

• going for walks
• meeting with friends
• reading for pleasure
• listening to music
• taking a bath

  • Begin practicing relaxation techniques like :

• meditation
• deep breathing exercises
• progressive relaxation (muscle relaxation)

  • Decide which relaxation technique works for you and practice daily :

Managing Physical Stress -  

   • Along with improving your ability to relax, you must assess diet and other strains on your body.
   • Aerobic exercise can reduce anxiety up to 50%.
   • Good nutrition (a well balanced diet) will improve your ability to appropriately respond to stress.
   • Get an adequate amount of rest each night.
   • Reducing caffeine intake will help you manage your anxiety (2 ½ cups of coffee doubles the       epinephrine level).
   • Smoking cessation is important, as nicotine is also a stimulant.
   • Acupuncture has also shown promise.

Managing Psychological Stress -

   • If you have multiple stressors (deadlines, increased responsibilities), you must prioritize your       time.
   • Initiating a time management schedule remains a positive way to reduce stress and anxiety.
   • Break large demands into small, manageable parts. One task should be handle at one time.
   • Understand the priority of the work and work accordingly.
   • Identify your goals and work toward them.
   • Take direct action when stress arises- identify your needs and articulate them.
   • Acknowledge your thoughts and feelings concerning the stressors in your life.
   • Develop a support network to rely on in times of need.
   • Remember to be kind to yourself.

A - Z of Stress Management : :

Following is an action plan to tackle stress:

• Always take time for yourself, at least 30 minutes per day.
• Be aware of your own stress meter: Know when to step back and cool down.
• Concentrate on controlling your own situation, without controlling everybody else.
• Daily exercise will burn off the stress chemicals.
• Eat lots of fresh fruit, veggies, bread and water; give your body the best for it to perform at its best.
• Forgive others, don't hold grudges and be tolerant -- not everyone is as capable as you.
• Gain perspective on things, how important is the issue?
• Hugs, kisses and laughter: Have fun and don't be afraid to share your feelings with others.
• Identify stressors and plan to deal with them better next time.
• Judge your own performance realistically; don't set goals out of your own reach.
• Keep a positive attitude, your outlook will influence outcomes and the way others treat you.
• Limit alcohol, drugs and other stimulants, they affect your perception and behaviour.
• Manage money well, seek advice and save at least 10 per cent of what you earn.
• No is a word you need to learn to use without feeling guilty.
• Outdoor activities by yourself, or with friends and family, can be a great way to relax.
• Play your favourite music rather than watching television.
• Quit smoking: It is stressing your body daily, not to mention killing you too.
• Relationships: Nurture and enjoy them, learn to listen more and talk less.
• Sleep well, with a firm mattress and a supportive pillow; don't overheat yourself and allow plenty of ventilation.
• Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key.
• Understand things from the other person's point of view.
• Verify information from the source before exploding.
• Worry less: it really does not get things completed better or quicker.
• Express: Make a regular retreat to your favourite space, make holidays part of your yearly plan and budget.
• Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc.
• Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture.    

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