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MENTAL HEALTH INFORMATION & RESOURCES
coping with stress
coping with stress
coping with stress
Coping with Stress
The COVID-19 pandemic has had a major effect on our lives. Many of us are facing challenges that can be stressful, overwhelming, and cause strong emotions in adults and children. Public health actions, such as social distancing, are necessary to reduce the spread of COVID-19, but they can make us feel isolated and lonely and can increase stress and anxiety.
Learning to cope with stress in a healthy way will make you, the people you care about, and those around you become more resilient.
Stress can cause the following:
- Feelings of fear, anger, sadness, worry, numbness, or frustration
- Changes in appetite, energy, desires, and interests
- Difficulty concentrating and making decisions
- Difficulty sleeping or nightmares
- Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
- Worsening of chronic health problems
- Worsening of mental health conditions
- Increased use of tobacco, alcohol, and other substances
HELPING OTHERS COPE
coping with stress
coping with stress
Helping Others Cope
It is natural to feel stress, anxiety, grief, and worry during the COVID-19 pandemic.
Taking care of yourself can better equip you to take care of others.
During times of social distancing, it is especially important to stay connected with your friends and family.
Helping others cope with stress through phone calls or video chats can help you and your loved ones feel less lonely or isolated.
crisis intervention
coping with stress
healthy ways to cope with stress
Mental Health Crisis Resources and
Social Support Services
If you are struggling to cope, there are many ways to get help. Call your healthcare provider if stress gets in the way of your daily activities for several days in a row.
During times of extreme stress, people may have thoughts of suicide.
Suicide is preventable and help is available. More about the risk of suicide, signs to watch for, and how to respond if you notice these signs in yourself or a friend or a loved one, can be found here.
Free and confidential crisis resources can also help you or a loved one connect with a skilled, trained counselor in your area.
healthy ways to cope with stress
RESOURCES & SOCIAL SUPPORT SERVICES
healthy ways to cope with stress
- Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed, but hearing about the pandemic constantly can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, tv, and computer screens for a while.
- Take care of your body.
- Take deep breaths, stretch, or meditateexternal icon.
- Try to eat healthy, well-balanced meals.
- Exercise regularly.
- Get plenty of sleep.
- Avoid excessive alcohol, tobacco, and substance use.
- Continue with routine preventive measures (such as vaccinations, cancer screenings, etc.) as recommended by your healthcare provider.
- Get vaccinated with a COVID-19 vaccine when available.
- Make time to unwind. Try to do some other activities you enjoy.
- Connect with others. Talk with people external icon you trust about your concerns and how you are feeling.
- Connect with your community- or faith-based organizations. While social distancing measures are in place, try connecting online, through social media, or by phone or mail.
RESOURCES & SOCIAL SUPPORT SERVICES
RESOURCES & SOCIAL SUPPORT SERVICES
RESOURCES & SOCIAL SUPPORT SERVICES
Managing Stress During Covid-19 Pandemic
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
MENTAL HEALTH SCREENING TOOL
AFRICAN AMERICAN MENTAL HEALTH PROFESSIONALS:
crisis SUPPORT SERVICES
RESOURCES & SOCIAL SUPPORT SERVICES
RESOURCES & SOCIAL SUPPORT SERVICES
If you are in crisis, get immediate help:
- Call 911
- National Suicide Prevention Lifelineexternal icon: 1-800-273-TALK (8255) for English, 1-888-628-9454 for Spanish, or Lifeline Crisis Chatexternal icon.
- National Domestic Violence Hotlinexternal icone: 1-800-799-7233 or text LOVEIS to 22522
- National Child Abuse Hotlineexternal icon: 1-800-4AChild (1-800-422-4453) or text 1-800-422-4453
- National Sexual Assault Hotlineexternal icon: 1-800-656-HOPE (4673) or Online Chat external icon
- Veteran’s Crisis Lineexternal icon: 1-800-273-TALK (8255) or Crisis Chatexternal icon or text: 8388255
- Disaster Distress Helplineexternal icon: CALL or TEXT 1-800-985-5990 (press 2 for Spanish).
- The Eldercare Locatorexternal icon: 1-800-677-1116 – TTY Instructionsexternal icon
7 Self care commitments
sensory
MENTaL/MIND MASTERY
pleasure
When you feel stressed and need a calm mind, try focusing on the sensations around you—sights, smells, sounds, tastes, touch.
This will help you focus on the present moment, giving you a break from your worries.·
Breathe in fresh air.· Snuggle under a cozy blanket.· Listen to running water.· Sit outdoors by a fire pit, watching the flames and listening to the night sounds.· Take a hot shower or a warm bath.· Get a massage.· Cuddle with a pet.· Pay attention to your breathing.· Burn a scented candle.· Wiggle your bare feet in overgrown grass.· Stare up at the sky.· Lie down where the afternoon sun streams in a window.· Listen to music.
pleasure
MENTaL/MIND MASTERY
pleasure
A great way to take care of yourself when you’re coping with stress is to engage in a pleasurable activity.
Try one of these ideas:
Take yourself out to eat.
Be a tourist in your own city.
Garden.
Watch a movie.
Make art.
Do a craft project.
Journal.
Walk your dogs.·
Go for a photo walk.
MENTaL/MIND MASTERY
MENTaL/MIND MASTERY
MENTaL/MIND MASTERY
You can also give yourself a boost by doing a task that you’ve been avoiding or challenging your brain in a novel way. This can also boost self-confidence.
Clean out a junk drawer or a closet
Take action (one small step) on something you’ve been avoiding
Try a new activity
Drive to a new place
Make a list of activities you would like to do
Immerse yourself in a crossword puzzle.·
Do a word search
Read something on a topic you wouldn’t normally
EMOTIONAL
EMOTIONAL
MENTaL/MIND MASTERY
Dealing with our emotions can be challenging when we’re coping with stress. We tend to label emotions as “good” or “bad,” but this isn’t helpful.
Instead:·
Cry when you need to. Laugh when you can. Try laughter yoga
Practice self-compassion
Accept your feelings. They’re all OK. Really.· Write your feelings down
Here’s a list of feeling words
.https://betterlovemovement.com/wp-content/uploads/2018/12/List-of-Feeling-Words.pdf
SPIRITUAL
EMOTIONAL
SPIRITUAL
Getting in touch with your values—what really matters—is a sure way to cope with stress and foster a calm mind. Activities that people define as spiritual are very personal.
Here are a few ideas.
Attend church
Read poetry or inspiring quotes.
Light a candle
Write in a journal
Spend time in nature
Pray
List five things you’re grateful for
PHYSICAL
EMOTIONAL
SPIRITUAL
Coping with stress by engaging the body is great because you can bypass a lot of unhelpful mental chatter.
It’s hard to feel stressed when you’re doing one of the following self-care activities.
Try yoga
Go for a walk or a run
Dance
Stretch
Go for a bike ride
Don’t skip sleep to get things done
Take a nap
SOCIal
SOCIal
SOCIal
Connecting with others is an important part of self-care.
This can mean activities such as:·
Go on a lunch date with a good friend
Calling a friend on the phone
Participating in a book club
Joining a support group
.It can also mean remembering that others go through similar experiences and difficulties as we do.
We’re not alone.
https://www.psychologytoday.com/us/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stress