5 ways to cope with emotional distress, and when to use them
Mental Break
A mental break involves not having to think about the thing (or things that are stressing you out). Sometimes distraction may be just what you need. Sometimes distraction involves watching a movie, or watching trash TV (my favorite is watching Housewives on Bravo). Sometimes distraction can also be talking to someone else, not about what you are stressed about, but about something else. It can also be giving your brain something else to do, such as puzzles or learning something new. Sometimes our thoughts can be overwhelming, and have no solution in the moment, or keep going down a rabbit hole. Distractions are good ways to manage these thoughts short term.
Physical Break
Physical breaks involve getting your stress out through movement. Movement is so good for emotional distress/stress. It can be as simple as walking, running, weights, cardio, dancing, Zumba, or punching a punching bag! Your body often collects stress/tension in the body when going through a stressful time and it’s important to move your body.
Mindfulness/Grounding
Mindfulness involves being present (in the current right now moment) and also practicing being non-judgmental. Often times, when we are going through a stressful time, our minds end up in the future (worry about making a mistake, failing a test, someone being mad at us) or sometimes our mind is stuck in the past (being hurt in relationships, loss of important people, past failures). So it is important for you to redirect your attention to RIGHT NOW! Mindfulness is as easy as just noticing and looking at something you haven’t noticed in a while.
Grounding also practices mindfulness, but also helps you be aware of your surroundings and feeling connected to the earth, feeling the pull of gravity, and looking around to notice what is around you. A popular grounding excersise perfect for when anxiety strikes is called “5,4,3,2,1” in which you nitice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
Positive Self Talk
Another trick to helping you through a stressful time is as simple as being nice to yourself. Give yourself credit, don’t talk down to yourself. Allow yourself to feel hope “I’m going to try even if I fail”, “I am important”, “I am worthy”, “At least I tried, and I know I can get better”. You have to be your own cheerleader. We all make mistakes and allow ourselves to learn lessons and room for growth.
Social Support
We must stay connected to others. Humans are social beings and need to be connected to others even when a part of us says to isolate. Leaning on others for support, to vent, to get feedback or ask “what do you think” if you have come across a big problem. Sometimes we feel like we won’t be understood, fear of rejection, but find your people and teach your people how you want to be supported.
