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Psychiatrist at West Downer Place
Whether far away or close to home, stress and traumatic events can have a powerful effect on both children and adults. Different individuals will respond in different ways to stress, and the symptoms of stress can last for varying lengths of time. Here are some time-tested tips for coping with any increased stress you may be experiencing.
Allow yourself to feel your own reactions to the events happening to you. Don’t criticize yourself for not feeling things they way you think you “should.” If tears come, allow yourself to cry – often they can be a beneficial release. If you are comfortable doing so, talk through your feelings non-judgmentally with someone who will listen – perhaps a family member or friend.
Try to keep your work and family routines as consistent and steady as possible. It may help give you a sense of security and order. Try not to sensationalize events over which you have no control by talking calmly to yourself. Remind yourself of the varying degrees of power which you have over various situations. Sometimes hugging someone, holding hands, or stroking a pet will help relieve some of the stress you are feeling.
Exercise is a good release. Walk your dog, go dancing with your “significant other,” or work out at a local gym or fitness center. Stretch several times a day by standing up and raising your arms over your head for several seconds. Exercise is good on an ongoing basis too. Twenty minutes of aerobic exercise 3 to 5 times a week is not only good for the body physically, it can help relieve excess stress as well.
Remember to eat as healthfully as you can. Increase your consumption of grains, nuts, fruits and vegetables, if your diet permits, and reduce your intake of alcohol, caffeine, sugar, and sedatives. Practice rest and relaxation with some deep breathing techniques, and get at least 7 hours of sleep each night.
When the stress is the result of some serious worldwide event, it might be a good idea to minimize your viewing of television news programs featuring extended coverage of tragedies. This will help avoid desensitization or traumatization. Avoid watching movies and videos with excessive violence or terrorism too. Instead, find an opportunity to laugh by renting a comedy video, and then watch it with friends to laugh again. Also consider renting videos or delving into reading materials that reinforce positive values.
If others in your neighborhood are feeling stress from a certain situation, hold a neighborhood get-together or a block party. Positive interactions with your neighbors can create beneficial feelings of community and connection. You may also want to renew or increase contact with extended family and friends; strong friendships can be beneficial in stressful times. Meaningful social interactions can help reduce stress.
Another way to cope with stress is to donate some of your time to a worthy cause. People who volunteer their time often experience an enhanced sense of well-being and satisfaction with life.
Find a way to express your feelings as a way to deal with both stress and grief. If you can’t talk with loved ones, friends, or co-workers, write about your feelings in a journal to help you cope with upsetting events and ease the strain on yourself. Turn to your place of worship for a sense of community, healing, and reflection on a spiritual power much greater than everything else.
Spend time outdoors, reflecting on the wonders of nature. Alternately, imagine a favorite beach or forest or other pleasant place from the past; close your eyes and let your senses re-experience the pleasure of being there. Recommit yourself to your personal goals as well as your goals for your family, your community, our society, and our world. Remind yourself that we are all in our own way part of the solution.
Always be aware of the warning signs of depression and anxiety in yourself and others. Seek help from a mental health professional if your stress becomes severe.
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