Coping with Stress

Sometimes when we are feeling stressed it can be helpful to have a method or two for helping us cope with the immediate impact or symptoms of stress. There are a wide range of activities which we can choose from for coping with stress and it is all about personal preference. One person’s coping strategy might be another’s stressor, so do not feel you have to like all of them!

Some ideas are listed here, with more detail about them further down the page.

Coping with stress might be thought of as finding short-term solutions. The various coping strategies are not going to tackle the causes of stress, but they can help with stress management by giving some options for things to do when the pressure is building up. Build some of these into your life and you will begin to have a better work-life balance and feel less stressed. Do keep them in perspective though, so that your coping strategy does not become another source of pressure! However, remember, they do not overcome the root causes of stress. You need to identify these causes and do something about them to really improve your stress management!

Exercise – Whether visiting the gym, jogging or running, cycling, swimming or playing a sport is not the issue. Doing something to exercise the body, and preferably increase the heart-rate for a while, will do you a power of good. The chemical reactions within the body will help you feel better and you feel you can cope with stress. Do beware of becoming overly competitive within your exercise regime, as this might only increase your stress levels!!

Walking – One of the best, free coping strategies!  In our frenetic, fast paced world, we become too accustomed to getting in our cars or going from A to B in the quickest way we can. A brisk 20 minute walk can be helpful (or you can start “power-walking” as your preferred choice) as can a pleasant stroll to appreciate what is around you. Enjoy how you suddenly notice so many things around you which you had not had the chance to do before! Also, walking gives you time to think, or just to let things go round in your mind!

Making time for yourself, taking time out – Do you find all of your time taken up with work, or being committed to fit in with others? To get any sort of balance in your life it is important to make time for you. Take care not to be putting everyone else’s requests ahead of the need to spend some time doing things you enjoy – or even doing nothing! Consider allowing yourself some indulgence, a massage, a manicure, or whatever you might really enjoy. Also, recognise that you do not have to spend your life doing everything in a rush or against ridiculously tight deadlines. What difference will those few minutes “saved” by driving too fast, running for the train or staying late to finish the work make at the end of the month or year?

Listening to music – Some people prefer relaxing classics, others heavy metal and some hip-hop. Our own tastes in music are very personal. Making time to listen to it, ideally not when multi-tasking, can help in coping with stress. One great boon with modern technology has been the growth of different media which can store and replay music when we are on the move. Do remember not to have the volume so loud it might upset anyone near you if on a bus or train! You can reduce the likelihood of this by investing in some decent quality earphones.

Reading – What books or magazines do you enjoy? For many people “losing” themselves in a book is a good way of relaxing and coping with stress. However, this does presume that you are putting your head in a book which you can enjoy and not something you are having to read and finding tedious!

A hobby or interest – Do you find yourself feeling as though life is all work and no play? A warning sign if ever there was one. Claiming that you do not have time is not strictly true. The reality is that you are putting other things higher up your priority list! Whether your hobby or interest is something you do on your own, or with others as part of a group is not important. What will help you cope with stress is to be involved with something which takes your focus and attention and allows work or other pressures to move back.

Meditation or relaxation techniques – When under pressure, a great way to switch off can be to relax. From the most fundamental deep breathing and slowing down, through to full meditation you can help yourself – and almost certainly reduce blood pressure amongst other health benefits. You can acquire these techniques from a wide range of sources: books; CD’s; downloads off the internet or courses. Decide which technique(s) you feel might suit you, and be willing to practice until it becomes natural for you. As a way of coping with stress these can be great, whether getting frustrated in a traffic jam or facing a major problem at work or home.

Time with friends or loved ones – In our very busy lives, we often overlook the benefits of spending time with those close to us, and their need to have some of our time. There is a tendency to take them for granted and push them to the back of our priority queue, which is a shame. Remember the saying “There is no record of anyone on their deathbed saying “I wish I’d spent more time at the office.”” I’ve met too many people who’ve commented about wishing they’d spent more time at home watching their children grow up and similar remarks. You have the choice, make the right one!

Helping out or volunteering – A way of coping with stress is to become involved with a group which needs help. You might choose a local charity or some other group which needs volunteers. Giving your time to others can be a great way of keeping things in perspective and deciding whether the pressure you feel is as bad as that affecting others!

Think about your diet – Without being overly precious about this, your diet can contribute to your resilience to pressure and your coping with stress. For many people, the food and drink they opt for when feeling under pressure is often the least useful!! Cut down on caffeine, sugary snacks, alcohol even if you are tempted.  You can still have the occasional drink – just cut down. Also, think about your overall diet. Keep it balanced and healthy, avoid skipping meals (make time for breakfast, even if it just a bowl of cereal and some fruit!) and minimise your intake of ready-made meals or takeaways!