Struggling with Tension? Check Out These 14 Practical Stress Relief Techniques
Stress can be a challenging part of life, affecting both our mental and physical health. It's important to have a well-equipped tool belt of coping skills to help us respond to stressors effectively.
A coping mechanism is a strategy or technique used to navigate stressors. Coping mechanisms can be categorized as adaptive or maladaptive. Adaptive coping mechanisms are positive or healthy, while maladaptive coping mechanisms are negative or unhealthy.
Adaptive coping mechanisms include action-based strategies, such as exercise, which can include walking, dancing, hiking, biking, or lifting weights. Engaging in positive self-talk and affirmations can help manage negative thoughts during stressful situations. Immersing oneself in art, such as listening to music, reading, or watching a movie, can also help manage stress. Spending time in nature, such as gardening or taking a walk, can have a calming effect.
Cognitive-based coping involves changing thought patterns or perceptions to reduce anxiety and stress. This can be achieved through techniques like mindfulness, cognitive restructuring, and controlled breathing exercises, as recommended by Dr. Brianne Markley. Writing in a journal can help manage stress and negative emotions, while engaging all senses, such as taking a warm shower, wrapping up in a cozy blanket, or placing a cool washcloth on your forehead, can help ground oneself and bring focus during stressful situations.
Emotion-based coping aims to assist in navigating the emotional experience of stress. Talking with a friend can be a helpful outlet for sharing stress and working through problems. Listening to a funny podcast, comedian, or talking with a friend who makes you laugh can help reduce stress. Cuddling with a pet can help reduce stress as well.
On the other hand, maladaptive coping mechanisms can negatively impact mental health, physical health, and relationships. Blaming others, engaging in impulsive behaviors like gambling or reckless spending, ignoring the problem, using drugs and other substances, isolating oneself from others, consuming too much alcohol, binge eating or restrictive eating, outbursts of anger or aggression, and engaging in self-harm and negative thoughts are examples of maladaptive coping mechanisms.
It's important to note that coping can be a tricky business and sometimes requires professional support. If one feels like they are turning to unhealthy coping mechanisms or are finding it hard to get relief from healthy coping mechanisms, it can be helpful to talk to a healthcare provider or mental health professional.
In conclusion, having a variety of healthy coping skills can help one be more flexible and responsive to stressors. By understanding the difference between healthy and unhealthy coping, and being able to identify which skills are more adaptive or less adaptive, we can better navigate stress and maintain our wellbeing.
