Dealing with Stress

(Dealing with Stress) Some stress makes you react positively; stress can give runners the “edge” needed to make it through to the finish line. On the other hand, some stress can be harmful; it can increase the risk of developing health problems such as high blood pressure and cardiovascular disease.

For this reason, stress can be divided into either eustress (good) or distress (bad). What are some positive ways you deal with stress? What are some negative ways you deal with stress?

Be sure to include at least one goal that discerns a new coping skill you will utilize to decrease stress and cope healthy in the future.

(Dealing with Stress)

Key Components

Positive Ways to Deal with Stress
Engaging in physical activity is one of the most effective ways to manage stress. Exercise, such as running, swimming, or even brisk walking, releases endorphins, which are natural mood lifters. Another positive strategy is practicing mindfulness, such as meditation or deep breathing exercises, which helps calm the mind and reduce anxiety. Talking to supportive friends or family members can also help by providing emotional relief and perspective.

Negative Ways to Deal with Stress
Avoiding responsibilities or procrastinating can worsen stress in the long run. Some people might cope with stress by engaging in unhealthy habits like overeating, smoking, or excessive consumption of alcohol. These behaviors may temporarily distract from stress but often lead to additional health problems, including weight gain and addiction.

Goal for a New Coping Skill
A goal I will set for myself is to incorporate mindfulness techniques, specifically deep breathing exercises, into my daily routine. Practicing deep breathing for a few minutes each day can help me reduce stress more effectively and avoid falling into negative coping habits. By consistently applying this technique, I aim to improve my ability to manage stress in a healthy way.

Actionable Goals

Exercise Regularly: Engage in at least 30 minutes of physical activity each day to release endorphins and reduce stress.
Practice Mindfulness: Set aside 10 minutes daily for deep breathing or meditation to maintain calmness and emotional balance.
Seek Support: Reach out to family or friends when stress becomes overwhelming to gain a new perspective or emotional release.
Avoid Unhealthy Coping: Replace negative habits like overeating or procrastination with productive activities, such as reading or taking short breaks to refresh.

References

American Psychological Association (APA). (2023). Stress management: Improve your well-being by reducing stress. https://www.apa.org/topics/stress

Harvard Health Publishing. (2021). Relaxation techniques: Breath control helps quell errant stress response. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

National Institute of Mental Health (NIMH). (2018). Coping with stress. https://www.nimh.nih.gov/health/topics/coping-with-stress

Mayo Clinic. (2022). Stress management: Know your triggers. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257

Centers for Disease Control and Prevention (CDC). (2023). Coping with stress. https://www.cdc.gov/mentalhealth/stress-coping/steps-to-cope-with-stress.html

Dealing with Stress