By Susan Harris, Educator, Rural Health, Wellness and Safety
Nebraska Extension
Acknowledging stress and finding healthy ways to cope
At some point in our lives, we all experience the type of stress that is almost unbearable. It consumes us, eating us alive and spitting us out into a new version of ourselves. A pandemic can be particularly difficult and influential on our already-stressed existence. No matter how isolated we may feel, we are not alone in this. All of us could use a boost to our mental health.
Mental health education is not black and white. It is not the ability to identify a weed or insect and apply exact solutions. Mental well-being is complicated and hidden to the untrained eye, but we also know the research behind stress and effective coping strategies to combat chronic stress.
First, recognize symptoms of ongoing stress in yourself:
- Emotional – Difficulty making decisions, lack of joy, moodiness and hopelessness.
- Physical – Lack of energy, headaches, frequent illness and teeth grinding.
- Behavioral – Sleeping too much or too little, alcohol or drug use, isolation and impatience.
Keep things in perspective. Ask yourself: “Are my fears realistic?” or “How important will this be next year?” or “What can I do that is within my control?”
Use helpful self-talk and let go of blame. Tell yourself: “This is a learning experience” or “I did the best I could in that situation” or “I must remember to focus on controlling what is controllable.”
Be aware of automatic assumptions you make in certain situations. Don’t assume the worst of situations or people. We tend to blame others for our issues when stressed. A positive attitude makes it easier to work with others and find solutions. Try to look at the matter as a challenge to overcome with creative strategies rather than a hopeless problem others have caused.
Develop a stress-resistant personality. Set realistic goals and expectations. Prioritize time for leisure activities. Share responsibilities and ask for help. Connect with a friend who is positive and supportive, because starting a conversation about your stress can be the best therapy possible. Consider seeking out a professional counselor or a confidential phone line program if you feel completely alone, overwhelmed or hopeless. You are not alone.
Create ways to decrease stress. Stay active and sit less. Keep a regular sleep schedule with a consistent waking time. Try cutting out processed foods. Revisit a neglected hobby. Spend time with people and pets you love and avoid negative people. Look for humor in everything you do. Politely stand up for yourself and say “no” if there is too much on your plate. Ask for help if you could use it.
Find ways to give to your community in ways that cost you nothing, whether it’s volunteering, performing random acts of kindness for strangers or making an effort to check in with those who could use an uplifting conversation. Giving, in itself, is a great way to decrease your own stress!
For more information and helpful resources to cope with stress, including helpline phone numbers and text lines, visit ruralwellness.unl.edu or contact ruralwellness@unl.edu.
Nebraska Extension is a division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with counties and the U.S. Department of Agriculture.