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Last Updated on May 5, 2020

15 Coping Strategies for Stress That You Should Learn

15 Coping Strategies for Stress That You Should Learn

Now more than ever, we’re easily overwhelmed in our life. From career and personal growth, to families and maintaining healthy relationships; it seems that finding the right balance to juggle it all is a futile effort.

In an age where technology is advancing rapidly, as are we with it, it can be easy to run on auto-pilot most days. That kind of conditioning catches up with us, when we’re finally burned out and crashing from too many meetings, schedules, and priorities.

Stress washes over us like a tidal wave, and we’re left scrambling to pick ourselves up in the same order as before. What causes even more undue stress in that moment is our tired inability to cope in ways that are healthy and effective, long-term. According to the latest statistics from the American Institute of Stress, the largest portion of caused stress comes from job workload. To that extent, 65% of employees stated that workplace stress was responsible for significant issues, such as eye-strain, difficulty sleeping, and other physical impairments, like carpel tunnel symptoms and low-back sensitivities from sedentary office settings [1].

In such instances, we’re quick to jump to fast solutions, like too much caffeine to keep energized, and poor self-care habits at home, such as lack of motivation to eat healthy or exercise. Our coping mechanisms turn into bandaid-type fixes that don’t teach us how to deal with stress in ways that promote health and well-being, long-term.

The following list recommends coping strategies for stress that take us out of our reactive state, and into a mindset that is more aware of our stressors. This awareness is a key step into developing controls that will help you not only deal with stress, but do it in a way that continues to promote healthy habit patterns.

1. Conscious Breathing

When we become stressed, we tend to lose touch with our conscious breathing awareness. In other words, we hold our breath, or fall into shallow breathing. This, in turn, affects the body on a cellular level, and kicks on the sympathetic nervous system, which primes us for reaction. Unfortunately, many of us tend to stay in this reactive state for long periods of time, constantly jumping at or running after tasks, sensations, and more stress.

What’s worse is that consistent shallow breathing not only causes more tension in the jaw, neck, low back, and other body areas; but it also significantly reduces a certain type of white blood cell that is responsible for warding off diseases, infections, and inflammation [2]. Our breath is literally keeping us healthy and alive.

When facing a stressful situation, a good practice is to pause and return to your breathing. Long, deep breaths in and out have shown to promote a sense of calm and re-centering, necessary for returning to the issue at hand with a clearer head.

Ensuring that your breath fills your belly and your lungs is vital in promoting diaphragmatic breathing that will not only ground the body, but also the mind.

Tune into the below video for an animated breathing exercise if you get caught up in a stressful situation:

2. Journaling

Sometimes, we just need to write down our feelings and sensations in the moment, as we’re experiencing them. Journaling has long been a practice many have turned to for its healing benefits.

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Similar to a diary, journaling is a way of writing down our thoughts and getting them out of our head; more importantly, that release is beneficial in cutting off the overthinking cycle of thoughts that keep us disconnected from our bodies and our environment.

You can either keep the journal entry and revisit it later, once the stressors have been resolved; or you can crumple it up, burn it, or tear it up, and notice the surrender in that manner.

Here’s a how-to guide on journaling: Writing Journal for a Better and More Productive Self (The How-To Guide)

3. Exercising

One of the best ways of getting out of our head when dealing with stress is to instead, come into the body.

Exercising is a powerful tool in redirecting our energy into something that is not only healthy for us, but also distracting. Moving the body floods our system with endorphins, which are natural painkillers that help with mood, sleep, and reducing irritability.

Finding the right exercise for you is entirely open to what stressors you’re facing. For example, running is a great option if you’re feeling angry or pent-up with frustration. On the other hand, yoga could be a beneficial suggestion if you’re feeling lethargic and tense, and need some grounding, re-energizing, or relaxing.[3]

Here’s a nice demonstration on stress-relieving Qigong exercises:

4. Meditation

Sitting down in silence might not sound like your idea of managing stress, but so much of our stress stems from the thoughts that we have in our mind. Naturally, it would make sense to tackle that stress head on, all pun intended.

Meditation can be done anywhere and anytime, and all that’s required is a set number of minutes to simply close your eyes and tune into your breathing. There are many apps that offer guided meditation sessions for anyone who is a beginner or just needs support on their meditation journey.

Apps such as Headspace and Insight Timer offer free guided sessions from meditation teachers all over the world.

You can also take a look at this Guided Morning Meditation for Beginners (That Will Change Your Day).

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5. Technology Disconnect

Everything we do is powered by the Internet, so much so, that without it, we often feel uneasy and disconnected. Ironically, too much of social media or checking work emails while at home is disconnecting us from ourselves.

Consider taking tech-breaks throughout your day, whether it’s taking a 30-minute lunch break without your phone, or going home from work and unplugging. Use the free time to do what brings you most joy in that moment – maybe a cup of tea outside!

Or try these 5 Simple Ways to Unplug and Be More Mindful In Your Life.

6. Think This, Not That

This is a powerful practice and skill to develop that will rewire your brain and the thinking patterns we often fall prisoner to in stressful situations.

How many times have you gotten upset at something and made the situation worse by going down the rabbit hole of negative thoughts? Most of us!

By becoming aware of these negative thought patterns as they come up, we can instead, choose better ones. Positivity and coping skills are a practice ingrained over time, and it comes from choosing better thoughts and patterns from the stressful ones we’re used to.

Watch Mel Robbins’ video below as she explains this concept, and gives simple tips on implementing this in your life:

7. Simplify Your Morning Routine

So many of us want to get as much done as possible in any given day. It’s natural to want to cross every item off of our to-do list, but not doing so often causes us more stress and worry, and for what?

Simplifying your morning routine gives you more headspace to prioritize tasks in a way that doesn’t feel crowded and overwhelming.

Try preparing kids’ lunches (or your own) the night before, or laying out your clothes or work items before you head to bed. In the morning, sit down with a list of things to do that you can write down, instead of trying to remember everything as the day unfolds.

Starting your day off in a way that works for you will help you manage stressors better: 15 Ways to Simplify your Morning Routine and Have a Great Morning

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8. Affirmations and Mantras

Mantras are words or phrases that are repeated often to bring about concentration, focus, and present moment awareness.[4] When you’re faced with a stressful situation, reminding yourself of this word or phrase can bring you back to a sense of grounding and peace, so that you can re-approach the problem with a new sense of clarity.

Here’re 10 Positive Affirmations for Success that will Change your Life.

9. Getting More Sleep

Our society is notorious in celebrating work done on meager hours of sleep. We’ve come to idolize people and their abilities in being able to pull all-nighters and complete their work with little to no rest. Unfortunately, this is also creating more stress in our life.

Getting 7 to 9 hours of sleep every night is crucial in setting up a foundation of effective and healthy performance the next day. Not only will we wake up brighter, happier, more rested and ready to take on the day; but our cognitive abilities will be restored to deal with any stressors in ways that are healthy, safe, and effective.

10. Eat Wholesome, Balanced Meals

When we’re under stress, we tend to go for fast food that is readily available, but not necessarily healthy. So much of what we eat contributes to how we feel, and in turn, how we control the rest of our day, stressors included.

Ultra-processed foods that are high in sugar and fats not only affect our mood, but our gut, as well. When the balance between good and bad gut bacteria is off, inflammation is quick to follow, as are a slew of gut-related diseases.[5]

We can’t stave off stress on a system that’s deprived of healthy nutrients, which is more of a reason why balancing your plate with enough dark-leafed vegetables, nuts, healthy fats, and protein is a must. Learn How to Find a Healthy Eating Plan That Actually Works for You.

Also, don’t forget the water!

11. Be Assertive Instead of Aggressive

Stressful situations can expound frustration, and leave us feeling more aggressive than we’d like to be. Maybe we snap at our colleagues or family members, or lose our cool at the meeting or in an argument. These instances can leave a mark that is often difficult to reverse, once the stressors die down.

Learning how to be assertive instead of aggressive is a fine-line balance, and one that can help you speak your truth and get your point across, all the while keeping emotions in check and under control.

12. Know What To Control and What to Release

By nature, we like to control outcomes, situations, and sometimes, others. In stressful situations, pawning after that desire to control can often give us more hardship than we’d like.

Knowing when to let go of a situation, conflict, or person can be a powerful practice in alleviating that stress. It can also benefit you in being able to distinguish when and how to release what no longer brings you reward, joy, or purpose.

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We’re not meant to control everything, and accepting that can be a truly liberating experience.

13. Open Up to a Friend, Colleague, or Family Member

We’ve all heard the phrase, “no man is an island.” That’s even more true when we’re going through a hard time. Often, we like to isolate and face our struggles head-on, only emerging after we’ve resolved the problem and come out victorious.

However, there is support and vulnerability in opening up to someone you trust. It allows you to put down your burden, not for anyone else to fix, but to simply quit carrying it around in silence.

Opening up that channel of communication and confession also puts you in a beautiful position to receive feedback and perspectives that you might not have considered before.

14. Learn to Say No

There are simply not enough hours in the day to accomplish everything we want to do, let alone to take on more from others who invite us, ask us, or suggest to us.

Learning when and how to say no can vastly release the burdens of needing to meet other people’s expectations. It can also open you up to focusing on your own tasks and priorities, which may decrease in size once you cut out the tasks you’ve taken on from others.

15. Make Time for Fun

Even though stress comes from many things and in many different shapes, it also stems from our lack of incorporating fun into our lives. By doing this, you can cut the stressors at the core, distracting yourself from what pains you to connect to something that brings you joy!

Think of activities or hobbies that you haven’t done in a while, or have always wanted to try. Make it a priority to schedule this activity soon, and then go and enjoy it fully! Notice how you feel when you give yourself permission to play.

Final Thoughts

Stress is a part of life. With so much to juggle in any given day, we’re aligned to meet stressors around every corner.

How we react to them, however, is entirely in our control. There are coping skills that we can practice that will put us in a better position to deal with stressful situations that keep our health and well-being prioritized and strong for years to come.

More About Coping with Stress

Featured photo credit: Jacob Sedlacek via unsplash.com

Reference

[1] The American Institute of Stress: Workplace Stress
[2] Headspace: How Shallow Breathing Affects Your Whole Body
[3] Mayo Clinic: Exercise and Stress: Get Moving to Manage Stress
[4] The Chopra Center: What is a Mantra?
[5] Harvard Health Publishing: Gut Feelings: How Food Affects Your Mood

More by this author

Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

How to Customize a Self-Care Plan That Works For You 7 Ways to Be Mindful Every Day 20 Health Affirmations to Stay Fit Physically and Mentally 4 Signs You’re Emotionally Drained (And What To Do) 15 Coping Strategies for Stress That You Should Learn

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Last Updated on July 27, 2020

7 Ways to Make Life Changing Decisions

7 Ways to Make Life Changing Decisions

Most people don’t know the profound effects of making life decisions. Often times, we go through life oblivious to what thoughts we are thinking and what actions we are taking. Every single decision we make in our days shapes our current reality. It shapes who we are as a person because we habitually follow through with the decisions we make without even realizing it.

If you’re unhappy with the results in your life right now, making the effort to changing your decisions starting today will be the key to creating the person you want to be and the life you want to have in the future.

Let’s talk about the 7 ways you can go about making life changing decisions.

1. Realize the Power of Decision Making

Before you start making a decision, you have to understand what a decision does.

Any decision that you make causes a chain of events to happen. When you decide to pick up a cigarette to smoke it, that decision might result in you picking up another one later on to get that same high feeling. After a day, you may have gone through a pack without knowing it. But if you decide not to smoke that first cigarette and make a decision every five minutes to focus your attention somewhere else when you get that craving, after doing this for a week, your cravings will eventually subside and you will become smoke-free.

But it comes down to making that very first decision of deciding whether or not to pick up that cigarette.

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2. Go with Your Gut

Often times, we take too much time to make a decision because we’re afraid of what’s going to happen. As a result of this, we go through things like careful planning, deep analysis, and pros and cons before deciding. This is a very time consuming process.

Instead, learn to trust your gut instinct. For the most part, your first instinct is usually the one that is correct or the one that you truly wanted to go with.

Even if you end up making a mistake, going with your gut still makes you a more confident decision maker compared to someone who takes all day to decide.

3. Carry Your Decision Out

When you make a decision, act on it. Commit to making a real decision.

What’s a real decision? It’s when you decide on something, and that decision is carried out through action. It’s pointless to make a decision and have it played out in your head, but not doing anything about it. That’s the same as not making a decision at all.

If you want to make real changes in life, you have to make it a habit to apply action with your decision until it’s completed. By going through this so many times, you will feel more confident with accomplishing the next decision that you have in mind.

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4. Tell Others About Your Decisions

There’s something about telling other people what we’re going to do that makes us follow through.

For example, for the longest time, I’ve been trying to become an early riser. Whenever I tried to use my own willpower, waking up early without falling back asleep felt impossible. So what I did was I went to a forum and made the decision to tell people that I would wake up at 6 AM and stay up. Within two days, I was able to accomplish doing this because I felt a moral obligation to follow through with my words even though I failed the first time.

Did people care? Probably not, but just the fact that there might be someone else out there seeing if you’re telling the truth will give you enough motivation to following through with your decision.

5. Learn from Your Past Decisions

Even after I failed to follow through my decision the first time when I told people I was going to wake up early and stay up, I didn’t give up. I basically asked myself, “What can I do this time to make it work tomorrow?”

The truth is, you are going to mess up at times when it comes to making decisions. Instead of beating yourself up over it, learn something from it.

Ask yourself, what was good about the decision I made? What was bad about it? What can I learn from it so I can make a better decision next time?

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Remember, don’t put so much emphasis focusing on short term effects; instead focus on the long term effects.

6. Maintain a Flexible Approach

I know this might sound counter-intuitive, but making a decision doesn’t mean that you can’t be open to other options.

For example, let’s say you made the decision to lose ten pounds by next month through cardio. If something comes up, you don’t have to just do cardio. You can be open to losing weight through different methods of dieting as long as it helps you reach your goal in the end.

Don’t be stubborn to seek out only one way of making a decision. Embrace any new knowledge that brings you closer to accomplishing your initial decision.

7. Have Fun Making Decisions

Finally, enjoy the process. I know decision-making might not be the most fun thing world to do, but when you do it often, it becomes a game of opportunity.

You’ll learn a lot about yourself on the way, you’ll feel and become a lot more confident when you’re with yourself and around others, and making decisions will just become a lot easier after you do it so often that you won’t even think about it.

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Anything you decide to do from this point on can have a profound effect later on. Opportunities are always waiting for you. Examine the decisions that you currently have in the day.

Are there any that can be changed to improve your life in some way? Are there any decisions that you can make today that can create a better tomorrow?

Final Thoughts

Some decisions in life are harder to make, but with these 7 pieces of advice, you can trust yourself more even when you’re making some of the most important decisions.

Making a decision is the only way to move forward. So remember, any decision is better than none at all.

More Tips for Making Better Decisions

Featured photo credit: Justin Luebke via unsplash.com

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