Managing stress effectively is key to our overall health and well-being, and we can achieve this with healthy coping mechanisms.
The amazing professor, author, social worker, and podcaster Brené Brown, in her book Atlas of the Heart, states:
“High levels of perceived stress have been shown to correlate with more rapid aging, decreased immune function, greater inflmmatory processes, less sleep, and poorer health behaviors.”
This quote resonated with me as a highly sensitive person, who often finds themselves stressed and tense. Additionally, it reiterates the importance of having effective coping mechanisms to manage the daily stressors we consistently face.
This post is all about healthy coping mechanisms to effectively manage stress.
Now that we know why we need coping mechanisms…
Let’s talk about some of the areas where it’s important to develop these skills!
An article by Johns Hopkins Medicine defines coping as, “the efforts we make to manage situations we view as potentially harmful or stressful.”
The article refers to a healthy range of coping mechanisms as a “battery of coping strategies”, but I know my therapist always called it a toolbox, so for the sake of this article that is the term I will be using.
The Coping Toolbox skill categories:
- stress management
- time management
- problem-solving
- decision-making
- lifestyle management
The most important part of developing healthy coping mechanisms is finding what works for you. We are all different and sometimes trial and error is the best way to discover what needs to be in our toolbox. We want to create the most personalized toolbox possible.
Tip #1: Engage in a Creative Hobby.
I have to admit I’ve added this first on the list because this has been the most life-changing advice in my journey. Finding something to engage your creative mind in will foster a sense of purpose, and accomplishment, and provide cognitive stimulation.
Through blogging, I have created a confidence that I never could’ve imagined myself having. Through journaling, I found creative writing, that has become a great emotional outlet.
Ideas for creative hobbies:
- Blogging
- Scrapbooking
- Creating mood boards
- Journaling
- Crocheting
- Nail designs
- Learning new hairstyles
Tip #2: Practice Progressive Muscle Relaxation.
Progressive muscle relaxation (PMR) is a technique that involves relaxing each muscle group slowly and one at a time. This practice helps reduce muscle tension and allows you to focus on the present moment. When we are feeling stressed we tend to ‘tense’ up, whether that be our shoulders or our entire bodies, PMR can be beneficial to our muscles.
I first practiced this with the 3rd graders I was assistant teaching, although, I didn’t know it then. I remember doing a guided practice and thinking, “Wow, that wasn’t bad. Maybe that could help my anxiety.”
And then I never thought about it again…
My second encounter with PMR was in an IOP program and it struck me differently then. I had already been practicing a lot of guided imagery sessions with my EMDR therapist so I had a grip on the “safe-place” grounding technique. However, I had never worked on a physical-focused grounding technique.
The beauty of this technique is that it can be practiced at many different times and places.
- Start your day off with PMR to help reduce morning anxiety.
- End your day with PMR to get a good night’s rest.
- Practice PMR in your car on your work break to help destress during a rough shift.
Regardless of where you choose, this technique is an amazing and healthy coping mechanism that is a great addition to your toolbox!
You can find millions of free video guides on YouTube, so I won’t waste your reading time on a choppy explanation. This site has a great written explanation: Trust Therapy – Grounding technique: Progressive Muscle Relaxation
Tip #3: Practice Time Management to Prevent Stressors.
Time management is a skill that will serve us in ALL areas of life, especially when it comes to managing stress. Some of my personal favorites for time management include: creating a daily to-do list and planning. Of course, these are basic tips and can even lead to further procrastination when they aren’t executed correctly. Remember not to let your planning time take over your work time.
“Dreams don’t work unless you do” -John C. Maxwell
Some fool-proof tips for us procrastinators:
- Do your most difficult or largest task first.
- Just start with whatever you are dreading most, you got this.
- Group tasks to get done at the same time.
- Stop at the post office on the way to your hair appointment.
- Travel tasks!
- Complete your small tasks (ex: sending emails) while you wait at your hair appointment.
Tip #4: Sit With Your Feelings to Cope Effectively.
This can sound like a very straightforward tip, but when we take a deeper look, it is hard to deny how often we are working to avoid sitting with our feelings. How often do we start feeling anxious and immediately search for a remedy?
This isn’t always a bad thing, especially when we use a healthy coping mechanism to relieve anxiety. But, if we are constantly coping without understanding our initial feelings, we lose the ability to receive what they are trying to tell us.
What does it mean to “sit with your feelings”?
“[To “sit with your feelings”] means to first notice them. And then welcome them in, with curiosity, rather than seeking to avoid, repress, or distract from them. To be curious means to wonder why they are there, and what message they have for you. It also means sitting in the discomfort that may accompany your feelings, without the need to avoid the uneasiness. This requires skill and strategies to help you be in the discomfort without being overwhelmed by it.” –Noelle McWard, LCSW
Tip #5: Establish an Exercise Routine You Enjoy.
Exercise is unarguably good for us. We are physical human beings and I know the phrase “use it or lose it” hurts, but there is a lot of truth in it. As a former cheerleader, let me tell you, you will lose it, because what are we using it for??
But seriously…we need to exercise our muscles to maintain a healthy body and lifestyle. This is something that has always held a negative connotation for me. Growing up I felt like exercise was something you did when you wanted to lose weight, it took me a long time to learn that exercise is an AMAZING thing for you no matter what.
Take some time to find an activity that is enjoyable to you and will be easy for you to commit to. You don’t have to go big, exercise is exercise.
Fun exercise ideas:
- Daily Walks
- Listen to a podcast/audiobook, or walk with a friend.
- Dance Party
- If you love turning up the speaker and dancing around your bedroom, I’d say you are a gym rat.
- Workout Classes
- Go with friends or go alone, make friends with the instructors, and have fun.
- Swimming
- This can be a weather-permitting activity but if you can, take advantage of it! Swimming is a great, muscle-stimulating workout and a fun activity!
Final Thoughts
Whew! This was a long one, if you’ve gotten this far, thank you for sticking with me!
Learning how to create healthy coping mechanisms that will effectively manage stress is not an easy feat. It takes work and time to find what mechanisms work for you and which you require in your toolbox. It will always take practice and time to develop effective skills but that does not mean you will not reap the benefits in the meantime.
Key Takeaways:
- Creative hobbies are great for reducing stress and cultivating a sense of purpose.
- Progressive Muscle Relaxation is a technique that can reduce stress, and muscle tension, and improve sleep habits.
- Time management is a skill needed for healthy coping and will help you manage stress.
- Sitting with your feelings can be uncomfortable but ultimately is necessary to understand what they are trying to tell you.