Identifying Stress and Practicing Self-Care During Coronavirus
As we adjust to a new normal we need to be sure to take care of ourselves mentally, physically and spiritually.
Dr. Nevine Sultan, Ph.D, LPC-S, NCC, assistant professor, Clinical Mental Health Counseling, shares tips on identifying and managing stress and practicing mental health self-care.
Signs You Are Stressed
- Muscle tension; pain in your body, fatigue
- Sleep disturbances
- Changes in appetite
- Use of alcohol/drugs to cope
- Trouble concentrating
- Loneliness
- Irritability
Quick-Start Stress Reduction
- Exercise; eat a healthy diet
- Interact (from a distance) with people you trust
- Pray/Meditate/Journal/Engage creative expression
- Manage your time
- Set proper boundaries (Practice saying"No" or "Not right now.")
How you use your body and mind changes your brain and your experience!
Explore the Nature of Your Stress
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Identify what is stressing you
- Identify your Holistic response to your stress
- What is my perception of what's happening?
- How is my body responding?
- What emotions am I experiencing?
- What thoughts are coming up?
- How might this impact my relationships?
- What does this mean to me and my way of being?
- What change and growth options do I have?
Avoid Negative Coping Strategies
- Don't self-isolate
- Don't procrastinate
- Don't steep in denial
- Don't sleep excessively
- Don't make excessive use of TV, reading, exercise, social media, online shopping
- Know that you are not alone; ask for help
Successfully Cope with Stress
- Use the energy from your stress to be productive
- Stay informed but keep the focus on things you can control
- Engage with friends and loved ones via FaceTime, Skype, etc.
- Take breaks from tasks
- Stay in the here-and-now
- Identify the present moment needs first
Practice Mindful Presence, Awareness, and Connectedness - A Brief Excercise
- Begin by getting into a comfortable seated position and sensing the rhythm of your breathing.
- Note your stress level on a scale of 0-10.
- As you breathe in and out, turn your attention to your five senses. One by one, take time to focus your awareness on what you're seeing, hearing, smelling, tasting, and touching.
- Now, focus your attention on your inner sense of your body. Become aware of sensations you feel from inside your physical being: bones...joints...limbs...extremities...and the organs inside your body.
- Bring your attention to how you are experiencing various dimensions of yourself: sensations...emotions...thoughts...memories...hopes...beliefs...dreams...longings...attitudes...intentions. Notice any impulses to come closer to or move away from these experiences.
- Take one deep, centering breath.
- Connect with things outside of your body. Start by attuning to people who may be physically close to you (from a safe distance). Expand your awareness to those who are further away. Next, expand to those you feel close to, then to others you connect with regularly, such as co-workers, students, instructors, etc. Keep expanding your sense of connection to include those who live in your neighborhood, city, country, continent, the whole world, all living beings on earth.
- Take five deep, slow belly breaths, inhaling through your nose and exhaling through your mouth.
- Again, note your stress level on a scale of 0 to 10. Also, note other dimensions of your experience of which you are now more aware.