Stress and coping - Tips and warning signs

It is truly an understatement to say that these are unprecedented and stressful times that we all are living in. Between COVID-19, the economic fall-out due to social distance requirements, anxiety about re-opening and returning to work, and the recent protests and social unrest, where can we turn for support?

We all know that stress is an inherent part of life. Unfortunately there is no escape from stress.  Since we will never be able to completely eliminate stress in our lives, there are things we can do to help deal more effectively with it. The following are some very simple yet effective ways to help manage stress:

Condition yourself to accept change. Program it into your life by regularly setting yourself small, positive goals (e.g., “I will start eating five fruits and vegetables each day,” or “I will go for a walk tomorrow”).

Take a Stress Inventory. Make a list of everything that creates stress in your life. Then discuss this list with someone you trust and respect.

Control Your Time.  Learn how to efficiently handle the phone or difficult customers; how to set realistic goals; how to handle interruptions.

Improve Your Self-Talk.  Train your internal “voice” to work for you not against you.

Re-examine Your Expectations.  Accept the fact that there are some things about your job that you can’t control and focus on the things you can control.

Improve Your Fitness and Diet.  Keep your mind in shape by keeping your body in shape.

Expect and Prepare for Change.  Be flexible.  View change as a challenge rather than a threat.

Practice the Technique of Diaphragmatic Breathing: This technique consists of taking three slow breaths to slow things down. Count silently and slowly to three when you breathe in (through your nose); and push your stomach out rather than your chest.  Practice this several times each day and you will then have it available in a stressful situation.  This simple technique can slow and even stop the fight-or-flight response.

The Centers for Disease and Control reports that stress during an infectious disease outbreak can include:

• Fear and worry about your own health and the health of your loved ones
• Changes in sleep or eating patterns
• Difficulty sleeping or concentrating
• Worsening of chronic health problems
• Worsening of mental health conditions
• Increased use of alcohol, tobacco, or other drugs

We are all managing a wide range of emotions related to COVID and the racial unrest impacting our country and our lives. Understanding the warning signs if stress and following these tips will help you get through these tough times.

• Behavioral Health Consultants, LLC