Our goal today is to find ways to cope with life stressors without relying on substances. Life comes with many opportunities to stress. Things like moving, starting a new job, marriage, divorce, illnesses, a death in the family or even problems at home can cause our stress levels to increase. Some stress is caused from day-to-day living, while others come from catastrophes, past traumas, even social unrest.
It can all seem overwhelming at times but there are stress management techniques that you can do to help you remain emotionally and mentally balanced. They can be an alternative in coping with Life’s Stressors without substance use.
Here are a few techniques that I hope will help you on your journey called LIFE.
1. Breath Focus
Take a gentle, deep breath in for a count of 4.
Now slowly breathe out for a count of 6, a little longer than your inhalation.
Repeat 3 times.
- As you breathe, you gently disengage your mind from distracting thoughts and sensations. That time of disengagement can help you respond to the situation in a calmer manner.
2. Getting Regular Physical Activity
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact of it. Also, if your body feels better, your mind will as well. Exercise and other physical activity produce endorphins — chemicals in the brain that act as natural painkillers — and it also improves the ability to sleep, which in turn reduces stress.
3. Journaling
Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper.
4. Talk Therapy
Talk Therapy is a practice in which a patient explores their feelings by talking about them. Someone (preferable a therapist) helps you navigate your problems and identify patterns so that you are better equipped to find solutions.
There are many other techniques that I will share with you later but start implementing these four today. The ability to cope with Life’s Stressors without the use of substances frees you from adding more stress and anxiety to your life.
At Johnson’s Counseling “You Are Our Priority”, we have trained and licensed therapists available to help you on your journey.
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