We all go through tough times. Whether it’s a breakup, stress at work, health issues, or the loss of a loved one, stress is part of life. Recognizing our stressors and providing ourselves with the time and space to implement coping strategies is one of the best things we can do to remain strong and grounded. Below are some ways which you can use to cope with difficult times:
1. Journaling – There are many benefits to journaling. From stress reduction to processing emotions and boosting health and well-being, journaling can be a great pressure release when feeling overwhelmed. Putting pen to paper gives you the opportunity to process your emotions in a safe, contained space. When you recognize what you’re feeling, it allows you to begin to accept the emotions, rather than suppress them, which can eventually help address and manage difficult or negative feelings. Journaling allows us to reflect on what we’re feeling and take actionable steps forward. Even something as simple as making a pro and con list can be therapeutic. The 5-minute journal is a structured resource if you’re just starting out that helps us orient towards the positives and helps us envision. It helps orient us towards what we are grateful for (which we all need, given that we are built to preferentially recognize negative bias – this is what keeps us alive, after all!). It helps us orient our attention towards lessons learned, and to what we would like to put our intention to.
2. Meditation – Meditation is a technique that can reduce stress and anxiety by cultivating awareness and bringing about a sense of calmness and inner peace. In general, during meditation, you focus on one thing or you remain open to cultivating present moment awareness. It may quiet the stream of thoughts, or it may invite more thoughts and ruminations that you need to process. Overtime, meditation fosters neuroplasticity – changes in the brain’s structure and function in response to experience and learning. You may find that your mind is able to focus better, and you may find it easier to regulate thoughts and emotions. There’s no right or wrong way to meditate and there are many different types. It’s all about what resonates with you. Some of the ways to meditate include guided imagery where you form mental images of things or places that help you relax, mantra meditation where you repeat and focus on sounds, words, or phrases, and mindfulness meditation where you may focus on your breath or you may monitor your inner environment (e.g., body scan meditation). No matter which type of meditation you practice, thoughts and feelings will come and go. You can notice them, but also practice letting them go without judgment. If you’re new to meditation or wanting to start, you may use insight timer or calm app. If you are pressed for time, or nervous about what it may feel like, start with 5 minutes and build your way up. Structured meditation courses with a guide or a teacher, and a group, can be immensely helpful. These include transcendental meditation and mindfulness based stress reduction.
3. Exercise – Physical activity can relieve stress and boost mood by promoting calmness and resiliency. This allows us to bounce back from difficult situations more easily. Exercise is like meditation in that it gives you something to focus on, helping you stay clear and centered. Aerobic exercise can reduce the body’s stress hormones adrenaline and cortisol and boost the feel-good neurotransmitters known as endorphins. Almost any form of exercise or movement can be beneficial but it’s important to choose an activity that you enjoy! Some of our favorite activities include walking, jogging, hiking, dancing, cycling, yoga, swimming, strength training, tennis or pickleball. Whenever starting a new routine or habit, we recommend setting a SMART GOAL (specific, measurable, attainable, relevant, and time-limited) such as: I commit to walking during my lunch break 3x/week for 30 mins.
4. Leaning on Close Friends and Family – Connecting with friends and family when you’re going through tough times can help decrease stress and make sense of all the changes. Instead of feeling like you’re facing problems alone, you can draw strength from having others to lean on. It can be helpful to gain new perspective or to simply have a listening ear and sounding board. Having others’ support is empowering and propels us to move forward. If you don’t feel comfortable sharing with family and friends, or need additional support, psychotherapy, or “talk therapy” can also be very powerful. Therapists provide a safe space for you to share your emotions without judgement. Additionally, they can provide you with tools and strategies to help you cope, such as positive self-talk, affirmations, meditation, engaging in hobbies, exercising, listening to music, and aromatherapy. Remember, therapists are not one size fits all and it’s important to feel a connection with your practitioner – this is the greatest predictor of your therapeutic success. If you need help finding someone, don’t hesitate to reach out to our practice.
5. Self-Care – As the saying goes “you can’t pour from an empty cup”. We are less able to handle the stressors that come our way when we’re depleted by physical and emotional exhaustion. When we take good care of ourselves, we feel our best and are better equipped to handle whatever life may throw at us. Taking care of ourselves also shows a sense of self love, respect, and value, and contributes to feelings of well-being. Here are some easy self-care strategies to help you get started: go for a walk, take an epsom salt bath, get a massage (even just 10 minutes), get a manicure, give yourself an at home facial, or go to the sauna.
6. Eating well – When we’re constantly in a state of worry, anxiety or stress, our mind and body may suffer. Stress can affect our digestive system, nervous system, and sleep, which can lead to altered eating habits. Additionally, stress can increase our need for certain nutrients, such as magnesium, zinc, calcium, iron, and niacin. Nourishing our bodies with whole foods will provide the nutrients needed to support our immune system and adrenal glands. One of the best ways to nourish your body is to stay consistent with your meals. Make sure to eat 3 regular meals per day including non-starchy veggies (kale, broccoli, cauliflower, spinach, Brussel sprouts), complex carbs (quinoa, brown rice, wild rice, lentils, beans), lean protein (tofu, chicken, turkey, fish, eggs), good fats (avocado oil, olive oil, sliced avocado, nuts, seeds) and low sugar fruits (berries, kiwi, grapefruit). This will help to maintain energy and mood and keep blood sugar levels balanced. Some of our favorite stress-supportive foods include green tea (rich in flavonoids), chamomile tea (relaxing effects), dark chocolate (rich in antioxidants), whole grains (high in fiber, which slows digestion), avocados and salmon (rich in omega-3 fatty acids), citrus fruits and red bell peppers (high in vitamin C) and a wide array of vegetables and fruit. In certain instances, herbal supplements can also be supportive in our stress-response, in alleviating anxiety and supporting sleep, which can often suffer when we are going through a difficult time. Always be sure to speak to your qualified healthcare provider before starting any herbs or supplements.
7. Speaking to a qualified healthcare provider, therapist and/or a coach. There are a variety of evidence-based psychotherapeutic approaches. Working with a skilled therapist who is the right fit for you, can help you make sense of the context of your situation, your responses, and help with regulating your responses to triggers.
There are a variety of tools available to help you through challenging times. In addition to Integrative Medicine and Nutrition, our practice can guide you to implement the above strategies, helping to connect mind and body on your journey to wellness. For more information reach out to us at Dr. Bojana (drbojana.com).
References:
- Journaling for self-care and coping in mothers of troubled children in the community – PubMed (nih.gov)
- Efficacy of the Mindfulness Meditation Mobile App “Calm” to Reduce Stress Among College Students: Randomized Controlled Trial – PubMed (nih.gov)
- Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis – PubMed (nih.gov)
- The Role of Exercise in Management of Mental Health Disorders: An Integrative Review – PMC (nih.gov)
- Is psychotherapy effective? A re-analysis of treatments for depression – PMC (nih.gov)
- Evidence-based practice in cognitive–behavioural therapy | Archives of Disease in Childhood (bmj.com)
- Self care interventions to advance health and wellbeing: a conceptual framework to inform normative guidance | The BMJ
- Diet, Stress and Mental Health – PMC (nih.gov)