10 Ways To Cope With Stress During a Crisis

This content was reviewed and approved by Kimberly D. Gray, LCSW.

Stress is an inevitable part of life. You’re facing a fast-approaching work deadline. You’ve hit a rough patch with a friend or family member. A problem with your car is affecting your finances. You can’t necessarily prevent these kinds of issues, but you can take steps to lessen their impact on your physical and mental well-being.

Being proactive about dealing with stress is especially important when something rises above the level of everyday stressors and instead is a crisis.

This article provides 10 tactics for managing stress effectively.

UNDERSTANDING STRESS

To manage stress effectively, you need to understand that it has two primary sources. Mental/emotional stress comes from situations in your life, including conflicts with people at home, work or elsewhere. Major life changes like switching jobs, moving, getting divorced or having someone close to you die can also create a significant amount of stress.

Physical stress comes from things like injuries, illnesses, poor nutrition and lack of sleep. Living with chronic pain or substance use disorders can also be stressful.

The two types of stress can also influence one another. For example, being emotionally stressed by a work deadline can adversely affect your physical health, like upsetting your stomach. Similarly, chronic physical pain can affect your mental health, such as causing or worsening depression.

TIPS FOR MANAGING STRESS IN A CRISIS

When a crisis arises, focusing on the 10 tactics below can help you manage your stress more effectively.

1. Reduce Your Exposure to the Stressor

Try to spend less time (at least temporarily) exposed to the things that cause you stress. For example, if something in the news is adversely affecting your mental health, try to consume less content about it on TV, social media platforms, etc.

2. Get Regular Physical Exercise

Aim for 20 minutes or more daily. Physical activity increases your circulation and can help your body remove stress hormones more quickly. If you can exercise outside, sunshine and fresh air can also be beneficial.

3. Fuel Your Body With a Healthy Diet

Turning to “comfort foods” in a crisis is common, but they aren’t necessarily the best nutrition. Try to avoid processed foods and those high in fat, sugar and salt. Instead, focus on a healthy diet that includes lean protein, vegetables and fruits. It’s also vital to stay hydrated.

4. Limit Your Use of Alcohol and Stimulants

These substances might provide short-term relief but can worsen your stress in the long run.

5. Use Relaxation Techniques

Try to spend some time each day on meditation, yoga, breathing exercises, creative visualization, positive affirmations, gratitude, journaling or other activities that calm your mind and lower your stress level.

6. Seek Social Support

Being around caring, supportive people can be very helpful in a crisis. Whether you discuss the situation with them or just spend time focused on anything but the situation, connecting with others can be therapeutic.

7. Prioritize Getting Enough Sleep

Sleep can be hard to come by when you’re stressed, so it’s vital to do all you can to get enough of it. That includes going to bed in time for approximately eight hours of rest and attending to sleep hygiene (ensuring your bedroom is comfortably cool, dark, quiet, etc.).

8. Spend Time on Hobbies

Hobbies tend to fall off our agendas quickly in a crisis situation, as we tell ourselves we won’t enjoy them anyway. However, many people who overcome that initial reluctance find that the activity helps them take their minds off their worries for a while.

9. Take a Vacation

If you’re able to, consider taking a vacation. Getting away for a bit can help you get a fresh perspective on the stressors in your life.

10. Talk With a Counselor or Therapist

Discussing the source(s) of your stress and getting input from a mental health professional may help you deal with the situation and your reaction to it in healthier ways.

GET HELP WITH STRESS MANAGEMENT FROM BAPTIST HEALTH

Stress, left unmanaged or untreated, can harm your mental, emotional and physical well-being. That’s especially true when a crisis arises.

Contact your healthcare provider if you need help with stress management. They can talk with you about the tips above, connect you with counseling resources and recommend other treatments if appropriate.

You can use our online directory to find a provider if you don’t have one.

Next Steps and Helpful Resources