Chapter 13 – Stress
What Are the Strategies for Managing Stress?
Although stress in everyday life is unavoidable, there are ways to cope with it that will minimize or eliminate its harmful effects.
The Canadian Centre for Addictions and Mental Health (CAMH) has a number of free tutorial sessions available for anyone who wants to learn more about mental health, addictions, or depression. Mental Health 101 can be found at camh.ca/en/health-info/mental-health-101 .
The Anxiety and Depression Association of America (ADAA) provides a list of effective strategies for coping with stress. That document is linked here: Tips and Strategies to Manage Anxiety and Stress however for your convenience it is also reprinted below with the ADAA’s permission.
When you are feeling anxious or stressed, these strategies will help you cope:
- Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health.
- Take deep breaths. Inhale and exhale slowly.
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious and look for a pattern.
- Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
- Get help online. Online programs guided by professional coaches to help you turn healthy anxiety management into a habit.
- Watch videos or listen to podcasts on a wide range of topics – link at adaa.org/resources-news/from-adaa-experts/videos
- Watch recorded webinars on topics ranging from how to worry less, coping with panic attacks, treatments for children, and helping suicidal families, and many more – link at adaa.org/resources-news/from-adaa-experts/webinars
Fitness Tips: Stay Healthy, Manage Stress
To receive the greatest benefits from exercising, try to include at least 2½ hours of moderate-intensity physical activity (e.g., brisk walking) each week, 1¼ hours of a vigorous-intensity act