By Shannon Mikrut

Skills to Coping with Stress

Stress

Stress is the body’s physical and emotional response to challenging situations- Flight or Fight Response

Stress at times can be good, as it can push us to perform and make changes in our life

However, ongoing and unmanaged stress can be harmful to your health

Stress can make you sick

Long-term stress can be can lead t0:

DepressionDecreased Immune

Functioning High Blood PressureMigrainesStomach UlcersStrokeNeck and Back Pain

Signs: Irritability or angerSocial withdrawal Irrational or compulsive

behaviorDifficulty concentratingTrouble communicating

Symptoms:Low energyUpset stomachHard time sleepingFast heartbeat or

breathingMuscle aches

Stress

Stress is something that ALL of us experience every

day!

We cannot always control the situations we experience, but we do get to control ourselves

We get to control how we think about and deal with the

situation

We are all entitled to our feelings, but how we respond and act to those feelings is a choice!

Internal Locus External Locus

I believe that most bad things that happen are a result of my own mistakes

People get what they deserve

I think that success is based on hard work

I believe that things happen to me are a result of luck

I believe that no matter how hard I work, I have no control to what happens to me

I believe in fate

Locus of Control

The S.T.O.P. Technique

S = Stop. Recognize the symptoms of stress you’re experiencing

(Ex. Frustration, anger, upset stomach, sweaty palms, etc.)

T = Think. What about the situation is really upsetting you? Dig

deep and identify the underlying issue.

O = Open. Be open! Is this situation something you can control? If

not, is there a way you can change the way you see the situation or

try looking at it from another person’s perspective?

P = Plan. Put everything into perspective and come up with a plan

to manage the situation.

Tools to Manage Stress

Deep Breathing – Try slow, abdominal breaths in and out through the nose. You can try closing your eyes if you are comfortable.

Support!!!! – Having support is important! Call a friend or family member, talk to a therapist or your doctor, find a support group

The Rule of 5 – Ask yourself, “Will this matter in 5 seconds, 5 minutes, how about 5 hours, 5 days, 5 weeks, 5 months, 5 years?”

Let Go! Recognize things that are out of your control.

Get organized!- Make a to-do list or priorities list, try planning aheadTake a Break! Step away for even one minute, get up for a walk

or stretching, go outside, or try changing your surroundings.

Relax – Take a bath, read a book, or do something fun. Try yoga, meditation, painting, or journaling.

More Tools to Manage Stress

Make time for YOU! You are the only person who can take care of you. You know what you need if you take the time to listen. You deserve to take time for yourself and do things that you enjoy. You are important!

Don’t be afraid to ask for help! We cannot do everything alone. We all need help at times. Most people are happy to lend a helping hand.

Be Mindful, Don’t just assume! Be conscious and aware of your thoughts. We often jump to the negative, but turn that around and think about the positives. Many times our initial assumptions are wrong. Ask questions or rephrase what the other person has said to make sure you are both clear about the situation. Try phrases like: “Do you mean...” or “Can you explain more about…”

Get Active! Physical activity can make you feel better, gives you energy, and increases endorphins.

S.M.A.R.T. Goals

S = Specific – What is it exactly that you want to

achieve

M = Measureable – Set up ways to measure your

progress

A = Attainable – The goal needs to be within your reach and something you feel confident about

R = Realistic – Make sure the goal achievable. It is ok to start out small!!!

T = Time Bound – How long will you do this for?

S.M.A.R.T. Goal Example

Ex. I will start exercising 2 days a week (Wednesdays and Fridays) for 15 minutes. I will put an alarm in my phone for Wednesdays and Fridays to remind me to workout before drop-in. I will also pack my exercise bag the night before.

It is important for the goals you set to be achievable and realistic; research has shown that we are more likely to follow through with a goal that is smaller and realistic. Change is not an All or Nothing concept.

It is better to start out small! Small goals are more likely to become habits and are more sustainable for long-term change.

What ideas do you have? What have you tried in the past?

Feel free to use this space to write down things that may work for you

References

Cigna Corporation. (2010). A healthier point of view: Gain the strength to cope with your stress.

Mayo Clinic. (2012c). Stress and high blood pressure: What’s the connection? Retrieved from http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/indepth/stress-and-high-blood-pressure/art-20044190

Mayo Clinic. (2013). Chronic stress puts your health at risk. Retrieved from http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20046037?_ga=1.119916424.104426833.1415316320

National Center for Complementary and Alternative Medicine (NCCAM). (2014). National center for complementary and alternative medicine . Retrieved from http://nccam.nih.gov/