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10 May 2006 |
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Help for Adult Victims Of Child Abuse. A non-profit making organisation based in the UK dedicated to provide help, support and information to any adult who is suffering from past childhood abuse. |
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Coping with Stress
The following can help you to cope with stress. It is up to you to choose the approach that best suits your lifestyle and personality.
Exercise. Not only does regular exercise promote good health and high self-esteem, but according to research, it battles anxiety and depression. Exercise releases tension and feel-good hormones. Try working out (half hour of walking, running, bicycling, swimming etc.) at least 3 times a week. Being outside in nature is also a naturally soothing experience (pluses for walking, biking and running).
Meditate. Find a book about meditating and practice daily. This relaxing activity llows you to detach from all the clutter that is filling your mind. It helps you to gain perspective and to accept the present situation. In Natural Health magazine, Clare Horn and Erin O'Donnell suggest the body scan for dealing with stress. It helps you to focus on physical sensations, slows down mental tempests and teaches acceptance. All you need to do is to lie down flat on your back (in a warm room-or wearing cozy clothing) with your legs slightly spread and your hands slightly out from your body, palms facing upwards. Breathe deeply from the lower abdomen and pay attention to your breath. Breathe in for 3 seconds and out for 3 seconds. Continue this for a minute or so. Then mentally focus on each part of your body (one at a time). Start with one of your toes and work up. Observe, in a nonjudgmental way, the feelings in the body part that you are concentrating on. Imagine breathing through it, then let it dissolve in your mind's eye. This exercise should take between 20 and 40 minutes. You should do it once a day.
Stretch. Take a yoga class or buy a yoga book. Yoga is an excellent way to integrate mental and physical well being. It can be very physically trying, but anybody can start somewhere. Practice daily for at least 20 minutes if possible.
Try walking meditation. This is an excellent way to combine the benefits of meditation with a change of scenery, fresh air, and a little bit of exercise. It involves walking slowly and very deliberately. While you are walking concentrate on your breath (breathe from your lower abdomen) and imagine your feet gently pushing against the earth as you take each step. Breathe so that for every breath in you take 3 or so steps, and for every breath out you take 3 or so steps. Adjust this to your liking, but the slower the better. This exercise forces you to live in the present moment (and to not be mentally embroiled in the past and the future), and the deep breathing works to calm anxiety.
Try to become aware of any negative self-talk that might be going on your head. Make an effort to curb self-deprecating remarks like, "I am doing terribly at work" or "I am such an idiot". Switch to more self-affirming chatter in your head.
Join a community. You can consider a walking club (good for exercise too), a local committee (preferably a low-key one), a volunteer group that visits the elderly, a drawing course, or anything that will bring you together with like-minded people
Write. Keep a journal and let everything out in your writing. No one is going to read it and you can leave your worries on the page (and maybe create something beautiful). Newsbreak. Take a break from watching the news or reading the newspaper (if it is a habit). World news focuses on calamity, ill fortune and pending disaster. It might do you good to give yourself periodic breaks for a clear mind.
Learn to say no. If you are really overloaded, it is in everybody's best interest to not take on more. If you haven't time at work on an assignment, or to meet your friends for dinner, just say so! Taking on too much is bound to make anyone spin out!
Laugh. Laughter is an excellent stress-buster. Make an effort to see funny movies, to hang out with a hilarious friend, or to do whatever it is that gets you giggling.
Eat well. A good diet helps to keep your body strong and healthy so you are better equipped to deal with the physical strain of stress.
Get enough sleep. Most people do not get enough sleep. Sleep deprivation leaves you much less able to deal with life's ups and downs. Try to pack in at least 8 hours a night. You will find your productivity increases with proper rest, anyhow.