This month’s post, written by Dr. Brooke McKenna, offers a wealth of coping strategies for dealing with overwhelming stress in the face of world events. We hope you find it helpful.
Extreme sociopolitical events are stressful for most people, whether the events impact you directly or indirectly. Each person responds differently to stress. Common reactions include feeling anxious and afraid, scared, sad, angry, and overwhelmed. These feelings are understandable. People may have problems eating, sleeping, concentrating; may feel exhausted or foggy; and may struggle to be as productive as usual. Others turn to maladaptive ways to manage their stress (like substance misuse or social withdrawal). In addition, some people may experience challenges with taking care of
Coping Strategies
During Times of Intense Sociopolitical Stress
themselves and others, communicating effectively, and managing all the competing demands in their lives. Healthy coping with stress will make you, the people you care about, and your community stronger. Read on for some ideas to help you, or those you care about, cope with stress and maintain their well-being.
Take care of your body
Healthy eating and sleeping habits are important to replenish yourself and to build up your immune system- aim to get enough rest, eat healthy foods, drink plenty of water, and get adequate sleep at night
Develop and maintain a routine that makes time for sleep, mealtimes, exercise/activity, and a balance of work/play
Keep moving – exercise is evidence-based medicine! Think of ways to move your body morning, noon, and night: Take a walk, take the stairs, dance, stretch, do yoga or tai chi, etc
Engage in deep breathing
Make an active effort to slow your breathing when your thoughts race ahead. This has been shown to be helpful as it reduces activity in our limbic system, which reduces unpleasant emotions, helps us access more rational thinking and decision-making, and allows us to gently let go of unhelpful thoughts.
Strive for one (1) minute of relaxation breathing
Get grounded by counting your breath, noticing your feet beneath you, the chair under you, the clothes on your back
Pause to regroup; this will slow the thoughts and help you think clearly
Try this passive muscle relaxation (14 minutes) exercise.
Try a deep breathing exercise
Allow yourself to grieve
Grief is a common response right now as people may be grieving for their community, for their sense of safety/normalcy, or having anticipatory grief because the future is uncertain
Be aware that people experience their grief in different ways – some feel angry, some are sad, some may want to ignore their grief, and others feel all these things at different times
Try not to push away these feelings, as allowing yourself to feel and process them predicts better coping in the long term
Limit media exposure
Set limits on your media exposure, especially in the evening before you sleep
Try to minimize listening to the news for long periods of time
Use your best judgment when determining how much news you need to consume to remain informed
Practice mindfulness and meditation
Focus on the present, which can promote well-being and reduce anxiety
Try to pay attention to the current moment without judgment
Take a moment to pause and use your five senses to take in your surroundings
Check out some meditation apps (e.g. Calm, Headspace, Virgin Pulse, Whil, The ACT Companion, UCLA Mindful App)
Name, acknowledge, and accept your thoughts and feelings
Try to name or label the thoughts and feelings you are experiencing when you feel overwhelmed
Experience time with nature
Spend time outdoors with a mindful walk
Try to get at least 15 minutes of time in the sunshine a day
Listen to earth sounds, like birds and rustling trees, if you cannot get outside
Engage in spiritual activities
Participate in prayer, worship services, meditation, liturgical dance, etc.
Consider the meaning of life for oneself and others
Help and Connect with Others
Keep in mind, what people share is much more powerful than what keeps people apart
Try to do small things for others - this can help us feel connected to a larger community
Treat yourself and others with kindness and compassion; here’s a Loving Kindness meditation you can try.
Try to treat yourself as you would treat a friend who is experiencing similar stressors, that is, with gentleness and grace
Participate in support groups
Avoid negative outlets
Notice urges to engage in unhealthy behavior patterns that don’t serve you as a means of coping with anxiety and stress (e.g., using substances, eating unhealthy foods, sleeping too much), as these are common.
Try to replace ineffective behaviors with positive wellness and coping strategies
Notice what you do have control over
Write down or make a mental note of what you have control over when you feel out of control
Take steps to feel in control
Cultivate gratitude
Develop a daily ritual with your family, friends, or colleagues to each share one thing you are grateful for each day
Write a gratitude list – write down three things you are grateful for each day - nothing is too big or small
Ask for Help
If you find yourself struggling to cope, remember that it is important and valuable to ask for help – emotional support and psychological or psychiatric help are available and accessible
