Coping with stress
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Join Date: Jul 2018
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Coping with stress
At the moment I'm searching for healthy coping mechanisms that would help me dealing with stress episodes, as I'm getting less and less tolerable to it and its affecting my physical and mental health. Writing, yoga and exercising has helped tremendously. What do you do when you're in a moment of stress, frustration, distress or any uncomfortable state?
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Join Date: Jul 2018
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Originally Posted by Valentinus 
At the moment I'm searching for healthy coping mechanisms that would help me dealing with stress episodes, as I'm getting less and less tolerable to it and its affecting my physical and mental health. Writing, yoga and exercising has helped tremendously. What do you do when you're in a moment of stress, frustration, distress or any uncomfortable state?
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Join Date: Aug 2018
Posts: 330
Yes all that good stuff, yoga, journaling, meditation, sauna, swimming etc...all these things are great to practice day to day as a way of building resilience and helping you feel more centred and less stressed and less reactive to what life throws at you.
However in the heat of a stressed out uncomfortable moment, when pulling out a yoga mat or a writing book seems too much of a task, I've discovered that what calms me down in the moment is to pause, recognize "the fog" and take a few deep breaths... just be still and sit with it... observe what is happening in my body and mind.
Once I've identified that what I'm experiencing is anxiety, I'll know that it's a wave and it will eventually pass. Calling out what is happening creates distance from what is triggering me. And then take a little positive action step, usually something that involves changing my physical state, I e tidy up my bedroom, wash a few dishes, go and stand outside and breathe in the fresh air... run a bubble bath... check off something on my to-do list.
By doing one simple positive thing for myself, i am soothing both body and mind...and this is what creates the quiet space i need in order to feel like the real me.
Learning all this now... Used to think I only needed daily meditation to help me, but after experiencing "the awakening" (I like to call it that) in understanding alcholism and the effects it has had on me for years, I can now see how their problems are not mine and my stress triggers are my own... I'm not going to make other people's problems my obsession so I feel I have more power how I react to stressful triggers now. Still working on all this of course.. Easier said than done but noticed a difference recently.
However in the heat of a stressed out uncomfortable moment, when pulling out a yoga mat or a writing book seems too much of a task, I've discovered that what calms me down in the moment is to pause, recognize "the fog" and take a few deep breaths... just be still and sit with it... observe what is happening in my body and mind.
Once I've identified that what I'm experiencing is anxiety, I'll know that it's a wave and it will eventually pass. Calling out what is happening creates distance from what is triggering me. And then take a little positive action step, usually something that involves changing my physical state, I e tidy up my bedroom, wash a few dishes, go and stand outside and breathe in the fresh air... run a bubble bath... check off something on my to-do list.
By doing one simple positive thing for myself, i am soothing both body and mind...and this is what creates the quiet space i need in order to feel like the real me.
Learning all this now... Used to think I only needed daily meditation to help me, but after experiencing "the awakening" (I like to call it that) in understanding alcholism and the effects it has had on me for years, I can now see how their problems are not mine and my stress triggers are my own... I'm not going to make other people's problems my obsession so I feel I have more power how I react to stressful triggers now. Still working on all this of course.. Easier said than done but noticed a difference recently.
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Location: Florida
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When panic has me pinned & I am only managing life one minute at a time, I play short games on my phone like Fruit Ninja or Candy Crush-type stuff. Totally changes the direction of my brain.
Coloring Mandalas
Deep Breathing Exercises
Walking - or any exercise that engages the hip flexors because it will actually simulate "running from a tiger" & trigger your fight-or-flight reflex to stop.
Reading - they're finding that it is impossible to stress if you're paying attention to another story line (not always easy to shift focus though - this is more of something I do daily to combat stress rather than in a crisis moment)
Mantras have saved my sanity many times - one of my newest is, "There is NO TIGER" to remind myself that no one is dying - that my level of anxiety is disproportionate to the actual situation.
One of the greatest tricks I learned from another member here was learning to tell myself, "I'll think about *this stress* at *this later time*..... not now...." It is WEIRD but it works to ease my anxiety when I give myself "permission" to come back & worry about it later. And of course, when the designated time rolls around, I've usually chilled considerably.
Conversely - when you CAN'T stop yourself, give yourself a time limit. "OK, I'll ruminate.... but I'm setting a timer for 30 mins & after that, I'm moving on."
Talk it out, OUT LOUD to yourself. I often hear myself say something I didn't realize I was thinking & have that AHA moment.
Brain Synch - crossing the right & left sides of the body (hands, legs, whatever) forces the right & left brain to work together more harmoniously. Binaural beats are great for this too & take about 10-15 mins but they require headphones for the benefit...... if I'm in public, I can cross my arms & legs.
Extra water, sleep, vitamins - magnesium is vital to me in recovery. Many of us also end up finding ourselves deficient in things like Vitamin D & Bs... small adjustments like that can really help in the long run. (but certainly consult your doctors of choice - my acupuncturist is on speed-dial, lol)
Coloring Mandalas
Deep Breathing Exercises
Walking - or any exercise that engages the hip flexors because it will actually simulate "running from a tiger" & trigger your fight-or-flight reflex to stop.
Reading - they're finding that it is impossible to stress if you're paying attention to another story line (not always easy to shift focus though - this is more of something I do daily to combat stress rather than in a crisis moment)
Mantras have saved my sanity many times - one of my newest is, "There is NO TIGER" to remind myself that no one is dying - that my level of anxiety is disproportionate to the actual situation.
One of the greatest tricks I learned from another member here was learning to tell myself, "I'll think about *this stress* at *this later time*..... not now...." It is WEIRD but it works to ease my anxiety when I give myself "permission" to come back & worry about it later. And of course, when the designated time rolls around, I've usually chilled considerably.
Conversely - when you CAN'T stop yourself, give yourself a time limit. "OK, I'll ruminate.... but I'm setting a timer for 30 mins & after that, I'm moving on."
Talk it out, OUT LOUD to yourself. I often hear myself say something I didn't realize I was thinking & have that AHA moment.
Brain Synch - crossing the right & left sides of the body (hands, legs, whatever) forces the right & left brain to work together more harmoniously. Binaural beats are great for this too & take about 10-15 mins but they require headphones for the benefit...... if I'm in public, I can cross my arms & legs.
Extra water, sleep, vitamins - magnesium is vital to me in recovery. Many of us also end up finding ourselves deficient in things like Vitamin D & Bs... small adjustments like that can really help in the long run. (but certainly consult your doctors of choice - my acupuncturist is on speed-dial, lol)
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Join Date: Nov 2016
Posts: 8,620
Originally Posted by LovePeaceSushi
If I am alone, sometimes I will just let out a primal blood curdling scream.....letting it go for as long as I can. Sounds weird, but it can be very cathartic.
Life is good
Join Date: Apr 2018
Posts: 4,036
Singing, body percussion, rhythm and beats help me immensely.
Bucket drumming by myself and with kid and my husband have been good, healthy ways to let off stress, release tension and anxiety, and be a part of life in a constructive wat. Trifecta of healing!
Sometimes we have played games like copying the previous person's short rhythm and adding to it. Then breaking it up with individual solos. No talent needed!
Bucket drumming 101:
https://youtu.be/rddrEsymrkU
Bucket drumming by myself and with kid and my husband have been good, healthy ways to let off stress, release tension and anxiety, and be a part of life in a constructive wat. Trifecta of healing!
Sometimes we have played games like copying the previous person's short rhythm and adding to it. Then breaking it up with individual solos. No talent needed!
Bucket drumming 101:
https://youtu.be/rddrEsymrkU
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Thread Starter
Join Date: Jul 2018
Posts: 28
Originally Posted by Glenjo99
I get stressed a lot. I do yoga, I write down what I'm feeling if I can and to get me through the last few months, I go out walking a lot more, put on my headphones and listen to some positive stuff from different people. I also find meditating really helpful, I'm still in early days of it, but listen to guided ones on YouTube and sometimes just taking deep long breaths in quiteness. Also not being around other people helps when I'm stressed.
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Join Date: Jul 2018
Posts: 28
Originally Posted by Surfbee
Yes all that good stuff, yoga, journaling, meditation, sauna, swimming etc...all these things are great to practice day to day as a way of building resilience and helping you feel more centred and less stressed and less reactive to what life throws at you.
However in the heat of a stressed out uncomfortable moment, when pulling out a yoga mat or a writing book seems too much of a task, I've discovered that what calms me down in the moment is to pause, recognize "the fog" and take a few deep breaths... just be still and sit with it... observe what is happening in my body and mind.
Once I've identified that what I'm experiencing is anxiety, I'll know that it's a wave and it will eventually pass. Calling out what is happening creates distance from what is triggering me. And then take a little positive action step, usually something that involves changing my physical state, I e tidy up my bedroom, wash a few dishes, go and stand outside and breathe in the fresh air... run a bubble bath... check off something on my to-do list.
By doing one simple positive thing for myself, i am soothing both body and mind...and this is what creates the quiet space i need in order to feel like the real me.
Learning all this now... Used to think I only needed daily meditation to help me, but after experiencing "the awakening" (I like to call it that) in understanding alcholism and the effects it has had on me for years, I can now see how their problems are not mine and my stress triggers are my own... I'm not going to make other people's problems my obsession so I feel I have more power how I react to stressful triggers now. Still working on all this of course.. Easier said than done but noticed a difference recently.
However in the heat of a stressed out uncomfortable moment, when pulling out a yoga mat or a writing book seems too much of a task, I've discovered that what calms me down in the moment is to pause, recognize "the fog" and take a few deep breaths... just be still and sit with it... observe what is happening in my body and mind.
Once I've identified that what I'm experiencing is anxiety, I'll know that it's a wave and it will eventually pass. Calling out what is happening creates distance from what is triggering me. And then take a little positive action step, usually something that involves changing my physical state, I e tidy up my bedroom, wash a few dishes, go and stand outside and breathe in the fresh air... run a bubble bath... check off something on my to-do list.
By doing one simple positive thing for myself, i am soothing both body and mind...and this is what creates the quiet space i need in order to feel like the real me.
Learning all this now... Used to think I only needed daily meditation to help me, but after experiencing "the awakening" (I like to call it that) in understanding alcholism and the effects it has had on me for years, I can now see how their problems are not mine and my stress triggers are my own... I'm not going to make other people's problems my obsession so I feel I have more power how I react to stressful triggers now. Still working on all this of course.. Easier said than done but noticed a difference recently.
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Thread Starter
Join Date: Jul 2018
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Originally Posted by LovePeaceSushi
If I am alone, sometimes I will just let out a primal blood curdling scream.....letting it go for as long as I can. Sounds weird, but it can be very cathartic.
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Thread Starter
Join Date: Jul 2018
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Originally Posted by trailmix
I do this too, not a scream but a short burst of - sound. It works! On the other hand I do it when others are present sometimes, it usually scares them, oh well
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The things I do that come to mind are: exercise, play w/animals, volunteer to stay busy and keep my mind off my own angst, use my meditation app, load up on funny sitcoms, and journal. That is just off the top of my head. I also have a therapist and a wide support system. Oh yes, I also come here to my fine people here at SR who have supported me every step of the way!
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