Coping with Stress: Daily Strategies

We've all witnessed it—either in our own behavior or in that of someone close to us: the feeling of losing our cool (or at least overreacting) in a situation that didn't warrant it. Similarly, many of us wonder how some people can remain calm and cool-headed in the face of adversity. A big part of our response comes down to how our bodies process stress.

Each of us reacts to stress differently; however, the Substance Abuse and Mental Health Services Administration (2023) offers some helpful advice for how we all might prepare for or process stressful situations in a healthier way. 

Take Care of Your Body

Taking care of your body can mean getting enough sleep, eating a nutritious and balanced diet, and staying hydrated. These things sound basic, but are they part of your daily practice?  

• Eat well and stay hydrated—When things get busy, convenience may get in the way of choosing more nutritious foods. To remedy this, plan to have healthy options and keep a water bottle nearby so you don't forget to drink from it.
• Get enough rest—Sometimes, getting enough sleep at night can be difficult. To help, consider setting a bedtime routine, like going to bed at the same time every night and switching off electronic devices an hour before bed. You might also have the option to take a short power nap in the middle of the day.

Establish a Daily Routine

A daily routine can include a series of small tasks you do every morning or evening to prepare for the day ahead or ease your mind as you fall asleep.  

• Morning—A simple morning routine might include making the bed, doing simple stretching exercises, having breakfast, and reviewing your to-do list. These can help you stay focused because you already have the basics done if an unexpected chore pops up.
• Evening—An evening routine can be helpful to put your mind at ease so your body can reset each night. Including routine tasks that tend to be either quiet or mindless can help you relax and reset for the next day. For instance, after dinner, you could wash the dishes, take a walk, sweep the barn floor, journal your successes, plan your goals for tomorrow, or lay out your clothes for the next day. Everyone's routine may differ, so find what works best for you.

Some Stress Is Inevitable

Even when we make healthy lifestyle choices, though, stress will inevitably hit us. It could be long-term stress (such as an illness or financial problems), or it could be short-term stress (such as an argument or an accident). Here are some tips to deal with the stress you can't avoid. 

Recognize Your Anger and Rate It

We all have moments of anger that can derail our productivity, relationships, and overall mental well-being. When you feel angry, frustrated, or cynical, try to gauge your emotions on a scale of 1–10, with 10 being the most intense. This will allow you to take appropriate action:

• Low Numbers—If your anger is more of a 2 or a 3, try remedies such as slow, deep breathing; listing things you are grateful for; or doing physical activity or meditation. These can calm your body and take your mind off the issue, if only temporarily. When time has passed, you can reevaluate whether the stressor is worth your energy.
• High Numbers—If your stress is intense enough to be an 8 or 9, the solutions above might not be very helpful. In highly stressful situations, the first thing to do is to validate the stress you are feeling. Admit that you are in the midst of a very stressful situation. If possible, remove yourself from the situation until you have time to think more rationally. You might even say something like, "I need a few minutes to calm down. Let me regroup and then we can talk about it." For stressful situations that are ongoing (such as a long-term health issue), you may wish to reach out to a friend, family member, or mental health professional. They can give you perspective and even suggest different ways of viewing the problem.

Regardless of the situation, though, know that no two people handle stress in exactly the same way. Give yourself permission not to be perfect when dealing with your stress. The simple act of recognizing that you are a work in progress can have immense power.

Change Will Happen

Finally, know that change is inevitable. This, alone, can help soften the blow in a stressful, surprising situation. Think back on moments you remember being stressed. How many of those stressors are still in your life? Ultimately, the passing of time can lead to change: a change of heart, a change of behavior, a change of perspective, or even a change of circumstance.

If you would like more tools to help you combat stress in your life, you can find a variety of resources on the Substance Abuse and Mental Health Services Administration's website. And, as always, if you or someone you know is struggling with a mental health crisis or having thoughts of suicide, call or text the Suicide and Crisis Hotline at 988.

Sonya Ryan Nace is a Penn State Extension educator in Dauphin County.

Source

Substance Abuse and Mental Health Services Administration. (2023). Coping tips for traumatic events and disasters.