I so often hear my clients stating that they are struggling to cope with the ongoing stressful times that we are going through. The increase in interest rates and youth crime are common topics of discussion. A large percentage of the population reports increasing distress, anxiety and stress around the housing crisis, the cost of living, the political situation and feeling like crime is out of control. This obviously impacts our emotional and mental well-being and our ability to cope.
So how can I cope in such trying times and what can I do to assist myself? Well firstly let’s have a look at what you can control. Have a look at the environment around you and see what is within your control. Even if it is something small like changing the aircon temperature, watering a plant, or deciding what type of coffee you would like to drink. Focusing on what you cannot control unfortunately only makes your anxiety and distress worse, as, well…it’s out of your control! Here are a few strategies and coping skills that you can use to assist you. And all of them are within your control!
1. Routine and structure
Routine makes us feel safe! It helps us to feel like we are in control and offers predictability. If you don’t have a routine, now is a great time to make yourself one. Get up at the same time every day, have a set bedtime, a set time for exercise and dinner as well as your grocery shopping. Write it down if you need to until it becomes a habit. You have the control to change your routine as necessary and to stick to it!
2. Diet and exercise!
These two things sound so clichéd! Everyone tells us to eat healthy and exercise. Because it’s true! A healthy diet gives your brain the nutrients to process information and helps your body fight off infections which you may be more susceptible to when you are under a lot of stress. You control what you eat and what you don’t eat. Exercise is a great way to process information, vent, think things through and have some “me” time. It also has the added benefit of releasing all of those feel-good hormones. You can control when you exercise, where you exercise and for how long. After exercise I often hear people say “Wow, I feel great. I felt like I could actually do something!”
3. Rest and Sleep
Ever gone a few days with little to no sleep? Staying up and worrying about things that are out of your control? Well, lack of sleep only makes us feel worse. It increases your anxiety and doesn’t
allow your body the time it needs to destress and rejuvenate itself. You need at least 7 to 8 hours of sleep a night. I certainly know that if I haven’t had much sleep, I feel irritable and grumpy the next day and my capacity to cope with stressful life events around me is diminished.
4. Boundaries
These are so important, and we often forget to use them. If you can’t do something or are just not feeling up to it, it’s OK to say “No”, “I can’t help you now,” or “I can, but only next week”. Other boundaries include leaving work at work, setting limits on how many overtime hours you do. Taking your rest days and booking that time out in your diary for yourself. Try not to take on too much and remember that you are not responsible for absolutely everything! You may want to discuss more specific boundaries with your psychologist that may be more unique to your situation.
5. Mindfulness
Stay in the here and now. Thinking about the future just causes anxiety. Even focusing on the past causes anxiety and sadness. Focus on what’s happening right now and try to cope with that. One step at a time, one thing at a time. This is not always easy, and our 5 senses are really useful in helping us focus on the here and now, the present. In the environment that you are in focus on what you can see, smell, taste, hear and touch and how that feels.
6. Medical appointments and check-ups
During stressful times we often forget about our health. During COVID a large percentage of people stopped their regular check-ups and taking their regular medication. This unfortunately resulted in a large percentage of people struggling with both their physical and mental health! It is so important to have those check-ups and monitor chronic illnesses. If you are in pain, get help. It is well known that pain can cause depression and vice-versa.
7. Volunteer
Sometimes helping other’s makes us feel better about ourselves. It also helps put our lives and our difficulties in perspective. Find out if your local animal shelter or old age home needs any volunteers. Playing with dogs or cats can really help lift our moods and decrease our anxiety. Someone told me the other day that they painted an elderly lady’s nails for them, and it really brightened up both of their days! She said that it made such a difference in her day that she was able to face the rest of her challenges.
8. Ask for help!
This used to be seen as a sign of weakness. It actually takes a tremendous amount of strength and courage to ask for help. Reach out to someone in your network, your workplace, your doctor or a loved one. You may or may not need to seek professional help. Sometimes consulting with a psychologist can provide relief and some containment as well as introduce some helpful coping skills for you. Find out if your local psychologist/counsellor offers reduced rates if you are struggling with finances. They may offer payment plans or lower rates.
Author: Dr Pauline Baleta, MA Psychology (UJ) Cum Laude, PhD Psychology (UP)
Dr Pauline Baleta can assist you in processing anxiety and distress and coping in particularly challenging times, don’t hesitate to make an appointment. You can try Online Booking, or call Vision Psychology Wishart on (07) 3088 5422.