Coping with life: Part 1 - Navigating stress
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EmailLife can be difficult, so it’s best to find coping skills that work.
When it comes to everyday life, we all experience a variety of emotions that can impact our daily functioning. In fact, research indicates that one out of five individuals live with a mental health challenge, varying in its severity. Due to this, the importance of discovering healthy coping skills is vital to keeping balance within our lives. Within this three-part series, readers will become educated on healthy coping skills related to common mental health challenges, starting with the topic of stress.
Stress can be defined as the chemical release of cortisol within the brain that causes physical, emotional and physiological responses due to a difficult situation. In turn, this places the body within a stress response that can ignite various behavioral reactions called fight, flight, freeze and fawning.
While stress has presented worldwide concerns, it does not always have bad origins. Research suggests that stress can also be good – introducing cognitive benefits and strengthening resilience. However, if not managed correctly, stress can grow to become chronic, impacting one’s daily functioning.
To keep stress good within one’s life, Michigan State University Extension recommends four healthy coping skills to consider when life is becoming overwhelming:
- Mindfulness skills. Mindfulness is the practice of focusing your awareness on the present moment, without judgement. By engaging in mindfulness, one can stay within the moment and become curious of their compounded reactions. In turn, this creates space to slow down and engage in additional coping strategies, to better handle the stressor. An example of this is guided visualization and mindful breathing techniques.
- TIPP is a therapeutic acronym that can be used within stress management. TIPP stands for Temperature reduction, Intense exercise, Paced breathing and Progressive muscle relaxation. Furthermore, TIPP derives from Dialectical Behavioral Therapy (DBT). The purpose of DBT is to aid an individual’s emotional tolerance and regulation. By engaging in TIPP, individuals can quickly be reminded of various strategies they could use, thus regulating their nervous system when high levels of emotions are present.
- Outward expressions. Outward expressions are behaviors that can remove the buildup of tension within one’s body. In turn, stress cannot be stored, thus reducing the chances of chronic stress forming. Examples of this include the following: engaging in creative outlets (i.e. painting, listening to music, etc.), journaling, and talking to loved ones/friends/professionals.
- Restful sleep. Restful sleeping is highly recommended to combat the effects of stress. Research indicates that a lack of sleep can trick the body into thinking it is in distress, resulting in a higher release of stress hormones. In turn, this causes an individual to feel less tolerable with live stressors, influencing the formation of chronic stress. As a result, it is encouraged to engage in restful sleeping habits, to act as a defense towards stress.
In essence, it is important to discover healthy coping strategies related to emotional wellness due to the complications they bring. If engaged early and frequently, individuals can navigate these mental health challenges in a way that can promote higher quality of life.
Stay tuned for Coping with life: Part 2 - Navigating depression. To learn more about emotional wellness, please visit MSU Extension’s healthy living and emotional wellness webpage.
