People respond to stress in many different ways and use a multitude of ways to cope with it. Unfortunately, many of us use unhealthy or ineffective ways to cope and the results are frequently unsuccessful. Trying new ways to cope with stress, adding to what you already do, or modifying your current strategies can be beneficial and add to the success of your therapy here at Motivate.
We manifest our stress symptoms mentally/emotionally, physically, or a combination of the two. Identifying how you respond to stress will help you chose the coping strategies that will be most helpful. Most people require a combination of strategies and what works for one person may not work for another. Listed below are just a sample of symptoms and strategies. Feel free to search on the internet for others. Keep in mind that finding what works for you is by trial and error.
| EMOTIONAL/PSYCHOLOGICAL SYMPTOMS | PHYSICAL SYMPTOMS |
| Agitation, irritability, moody | Muscle tightness (ex pelvic floor or back/neck) |
| Feeling overwhelmed/losing control | Sleep changes (too much or little) |
| Difficulty relaxing/quieting mind | Upset stomach(diarrhea/constipation) |
| Feeling bad about yourself | Rapid heart rate or chest pain |
| -low self-esteem, | Loss of sexual desire |
| Feeling worthless and/or hopeless | Nervousness or fidgety |
| Avoiding others/social situations | Low energy |
| Constant worrying | Headaches |
| Racing thoughts | Appetite changes |
| Forgetfulness/disorganization | Frequent colds |
| Poor judgment | Frequent urination |
| Negative thoughts/attitude | Rapid speech |
| Procrastination | Hair loss, acne, rashes |
| COPING STRATEGIES | |
| Diaphragmatic breathing | Aromatherapy |
| Progressive muscle relaxation (www.youtube.com) | Meditate |
| Guided imagery (www.youtube.com) | Yoga |
| Exercise and stretching | Take a bath |
| Be with positive people | Paint or draw |
| Reading | Go for a walk |
| Listening to music | Do it yourself makeover |
| Cry | Massage |
| Nap | Watch a movie |
| Talk to someone close to you | Find humor (movie, comedian, a funny friend) |
| Make lists and prioritize things to be done first | A hobby such as gardening, bike ride, reading |
| Communicate | Keep a journal |
| Learn to say “no” | Drink water |
| Eat well/avoid “comfort” food i.e. sugar and carbs | Try to find the positive in all people and situations |
by Sharon Fritts, COTA August 12, 2014