Developing adequate coping skills can help you meet life's challenges head on. Because life in general is stressful, anxiety can have a number of negative effects on your emotional and physical health. But the amount of stress you face isn't really what matters. What makes the difference is how you react to stressful situations. The Mayo Clinic says research suggests that positive thinking and staying calm can improve a person's health and overall well-being (see Reference 6).
Managing Emotions
Knowing how to effectively manage your emotions is an essential part of coping. In fact, the American Psychological Association recommends that individuals not concentrate so hard on finding a solution, but rather on determining the best way to deal with a problem (see Reference 3, pg. 4). Emotions can cloud your thinking or interfere with your ability to make practical decisions; therefore, it's important not to allow unresolved emotions to keep building inside you. When you feel that you have more on your plate than you can handle, try focusing on resolving just one problem at a time. You may see quicker results if you don't work on dealing with too many issues at one time. Another coping technique is to look at a problem from several different perspectives to get a clearer understanding of the situation.
Allocating Time
Set time limits and deadlines on tasks you need to complete. You may become more efficient at getting things done if you only allow yourself so much time to do it. Consider alternate ways for accomplishing some tasks, and identify those things that you don't have to do at all. Experts at the Mayo Clinic recommend simplifying your life by setting reasonable goals for yourself and cutting back on the number of responsibilities you carry (see Reference 4). By structuring your time, you put less stress on yourself. Ask yourself if it will really hurt to lower your standards when it comes to performing certain tasks.
Living a Healthy Lifestyle
Learning new habits isn't always easy. However, taking care of yourself physically can help you to function better mentally and emotionally. This may be more important than you think, as stress can take a physical toll on your body. Results of two studies cited by Johns Hopkins Medicine indicate a connection between poor emotional coping skills and persistent lower back pain symptoms (see Reference 5). Physicians stress the importance of eating a healthy diet, getting enough sleep and exercising regularly. Individuals should also take time out to relax, pursue a favorite hobby, and stay socially connected with family and friends. Another aspect of healthy living is talking about your feelings with someone else. Venting frustrations is one way to let off steam so that you can deal with the things that are bothering you.
References
- Time-Management-Guide: Build coping skills to withstand life's challenges
- Australian Institute of Professional Counselors: Basic Principles of Time Management
- American Psychological Association: Controlling anger before it controls you
- Mayo Clinic: Depression---Coping and support
- Johns Hopkins Medicine: How to Cope With Stress---Induced Back Pain
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