Managing Stress: A Checklist for Understanding Stressful or Traumatic Situations
It is possible to reduce the stress in your life. Here are some helpful tips:
- Acknowledge your stress.
- Be open to learning new ways of coping.
- Stay connected.
- Help others.
- Develop an attitude of hope.
- Find meaning in your life experiences.
- Know your strengths in coping with stress.
- What skills have you used in the past that you found worked?
- How can you use these strengths more effectively?
- Set goals from the “here and now.” Ask:
- What are my goals (for today, this week, this month, this year)?
- What are my assets and resources?
- What are the barriers that keep me from my goals?
- Should I plan to overcome those barriers, or do I need o tmodify my goals?
- Engage in deep breathing exercises.
- Take a short break and just breathe.
- Breathe deep, filling your lungs.
- Let the air out slowly.
- Do this once—get immediate relief.
- Do this five times—it’s even better.
- Repeat as necessary—it’s painless.
- Be physically active.
- Even if you are tired from a long day, a nice walk for 30 minutes, a bicycle ride, or even a trip to the gym can be surprisingly refreshing.
- While a planned, scheduled routine is good, even an impulsive “I need to take a walk” can have significant impact.
- Maintain good sleep hygiene.
- Set your sleep routine (bedtime and waking).
- Create an environment that helps you sleep.
- Dark and quiet space.
- Comfortable bed.
- Use the bed for sleeping and sex only.
- In bed, think about something relaxing.
- Pay attention to what and when you eat and drink.
- Watch out for those “naps,” even when you feel sleepy during the day or evening.
- If you are restless and don’t fall asleep within 20–30 minutes—
- Get out of bed until you feel sleepy again (usually within 20–60 minutes).
- Go to another room.
- Watch TV, read, or write in a journal about how you are feeling.
- As soon as you feel sleepy again, go to bed.
- Repeat as necessary.
- Remember: It may take days or weeks to reestablish your sleep routine once it has been disrupted.
- Eat a healthy diet.
- Good nutritional balance will help you cope.
- Eat regular meals and controlled amounts at regular times.
- Watch out for snacks and for eating later in the evening (can impact sleep).
Managing Stress Requires Action Now and a Commitment for the Future
- Skills help most when used routinely (but it can be hard to remember to use the skills).
- Practicing will help you get better at managing stress.
- Practicing bad behaviors will cause you to get better at them, too, so avoid them!
- If you deliberately practice positive skills, you are more likely to remember you have those tools in your toolbox.
Never be ashamed to seek professional help from a licensed counselor, therapist, or psychologist; he or she may be able to help you build or improve on these life skills.
National and State Resources
National Crisis Hotline
Mississippi State Health Department
2-1-1 Mississippi Community Resources
Dial 211 from your phone or 866-472-8265
For more information on stress and trauma, see Extension Information Sheet 2004 Managing Stress: A Guide for Understanding Stressful or Traumatic Situations.
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