For example, if you lose your job, it’s okay to admit you feel angry, upset, fearful, and vengeful. Set aside 15 minutes each day to feel your emotions. Don’t let your mind interfere, just sit and feel what you feel. [2] X Research source You can journal your thoughts and feelings. Don’t be afraid to cry. Crying releases negative chemicals from the body, and also helps relieve stress, lift your mood, and help you deal with painful circumstances. [3] X Research source
If you didn’t get into the college you wanted to attend, your world isn’t over and you won’t lose your shot at having a career. Remember that you have options and that positive things will come of the situation. Try to keep your worries in perspective. Try asking yourself, “Is this worry really that bad in the grand scheme of things?” If you are worried about something in the future, ask yourself, “How likely is it that this will really happen?” If you find that you are worrying incessantly, try choosing a “worry time. ” At the beginning of each day, select a 15 minute time interval, in advance, when you can worry about your problems. If thoughts of any problems try to intrude outside of the designated “worry time,” then remind yourself that it’s not “worry time” yet.
Instead of resenting your situation, acknowledge that you must adapt to your situation. For instance, if you lack financial resources, don’t keep spending money like you did before. Acknowledge that your spending habits may need to change.
You can practice acceptance through meditation. Write a list of all the things that are out of your control. Then, close your eyes and slow your breathing until you are in a meditative state. Imagine handing your list over to a higher power and letting those things go. [6] X Expert Source Kirsten Thompson, MDBoard Certified Psychiatrist Expert Interview. 18 August 2021. [7] X Research source
Set aside time each day to reflect on what you are grateful for: you may be grateful for your dog, your children, a beautiful sunset, a pleasant walk, or a much-needed phone call with your sister. Take a few moments and express gratitude for these things. Remember the toughest points in your life, then remember that you are right here, having successfully worked through those situations and the dark times. You were able to endure that before, and you can endure this now.
Resiliency doesn’t develop when stress is removed from life, it develops when you’re exposed to stress and have adequate time and tools to recover. [10] X Research source For example, you may break your leg and not be able to walk for quite some time. Resiliency means finding ways to adapt to your new situation– like excelling at physical therapy to build up strength, and getting good with a wheelchair or crutches– knowing that you as a person will prevail, even if your ability changes. Reflect on past difficulties and what you gained from them. Some people report feeling more confident in their abilities or having a deeper appreciation of life. [11] X Research source Know that there is likely some lessons for you to learn through this experience.
For example, if you and your partner always talk about finances right before bed and end up going to bed angry, start moving your discussions to the morning and have enough time to adequately talk through all issues. Once you know what the solutions are, be sure to create a specific actionable plan to move forward. This will probably require you to identify specific goals and the action steps that you will take to meet the goals. For more information on goal attainment, check out How to Set Goals and Achieve Them.
Don’t let pride get in the way of you seeking help. No one knows everything and you can always reciprocate later. Talking about your problems can allow someone to give you unique perspective that you may not have considered. When you talk to someone else, let them know what you want. If you want feedback, ask for thoughts or feelings regarding your situation. If you just want someone to listen, make that clear. Sometimes well-intentioned people will give you feedback to try and solve your problem when all you want is to vent.
Treat your body to a massage. Find time to journal and express your thoughts and emotions. Find 20 minutes each day to meditate or take a power nap. Take a walk or go for a hike if you don’t have the time or energy to go to the gym. Laughing decreases stress. [19] X Research source Watch funny wipeout videos or silly animal videos to keep you laughing. Staying positive also helps. Always search for the silver lining in everything. [20] X Research source
Find out what distractions help you cope (not run away from your problems). Find activities you enjoy and go do them! This can also include going hiking, horseback riding, or writing in a journal.
Therapy helps you explore yourself and your situation in a way that encourages growth. A therapist can be helpful in a number of situations. If you experience job stress, relationship problems, or difficulty coping, a therapist can help.
Offer to help out a friend with errands. Volunteer your time at an animal shelter and help orphaned animals. Volunteer once a week with children or older adults.
