Mental Health Tips for Handling Stressful Times

By Brianna Mir, MHC-LP

Stress is often a daily part of our lives and can present diverse challenges. During May’s Mental Health Awareness month alone, countless people experience major life changes. For example, graduation from college is a student stepping away from the guided support of a classroom setting. Others may leave their job setting for various reasons, often creating financial and existential worries.

As diverse as these experiences are, they all have at least one thing in common: the ever-present experience of high stress caused by both expected and unexpected changes. Stress can impact the body and brain in a variety of different ways, often causing racing thoughts, increased nervous system activity, and an inability to relax.

One of our roles as mental health counselors is to guide you through these experiences and to work with your inner strength to manage these challenging feelings. Although the experience of stress can not necessarily be cured, it can be managed with patience and commitment in and outside of the counseling environment.

Below are some tips and strategies that are often helpful during these times of stress.

1. Think about your choices. In times of uncertainty, you can move in two directions when faced with difficult thoughts and feelings: “toward” or “away.” These terms literally describe the direction of your actions. Toward moves help you improve self-care and achieve goals; away moves hinder your progress and keep you from creating more positive experiences. What choices are you making—those that help or hurt your situation? (Harris, 2022).

2. Increase self-compassion. Being self-critical can increase stress and reduce motivation because it reinforces negative thinking patterns. These thoughts often sound like, “I’ll never pass these classes!” or “I deserved to be fired!” Instead of focusing on what might go wrong or what has already gone wrong, focus on accepting what really is. This positive mindset involves acknowledging your negative thoughts and then actively replacing them with more constructive ones. For example: “I feel inadequate because I was demoted at work, but right now, I am going to try my best in this new position!” This approach helps you focus on moving forward and what you can do to improve (Harris, 2022).

3. Observe and regulate as needed. You may be experiencing a stressful period, but that doesn’t mean you must make immediate changes. Sometimes, the best approach is to observe your feelings and respond with objectivity. This practice, known as mindfulness, strengthens your ability to monitor your emotions. Helpful regulation techniques include deep breathing, body scans, and focusing on objects around you. These methods can help regulate your nervous system, reduce anxiety, and improve concentration (Van Der Kolk, 2014).

These three interventions are powerful tools you can use both at home and in therapeutic settings. By increasing awareness of your feelings and responding in healthy ways, you can navigate these challenges with a more positive mindset!

References:

·       Harris, R. (2008). The happiness trap: How to stop struggling and start living. Trumpeter.

·       Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.