Four Strategies for Health Coping

1.  Think about the situation from a different perspective.

2.  Start to reason why the situation is not really so bad.

3.  Distract yourself with other things; get busy doing stuff.

4.  Concentrate on being calm and collected, especially with self-talk. 

Tips for Coping with Anxiety, Stress, or Nervousness

Try Breathing! Sounds simple, but it is actually one of the most effective tools we can use to reduce anxious feelings in our bodies.  The type of breathing that you choose is important, though.  Diaphragmatic Breathing is the best for coping.  To practice try the following steps:

1. Place the palm of one hand on your chest and the other on your abdomen.  Note which hand is moving back and forth as you breathe.  You want to have your chest stay still while breathing and have the abdomen move in and out.
2. Inhale and exhale slowly, smoothly, and deeply though your nose.
3. Inhale and consciously push your abdominal muscles out.
4. Consciously pull in your abdominal muscles when you exhale.

Normally we use shallow or chest breathing thoughout the day.  Practice this diaphragmatic breathing each day and start to become more conscious about how you are breathing.  The more you practice, the easier this technique will become.

 
How does it help?  Breathing is essential to life and creates and maintains the tissues of the body.  It is also something that is automatic and something that we can control.  This very factor can help a person feel more in control of his/her body and feelings.  Because there is a relationship between breathing patterns and the emotional state and the body, purposeful diaphragmatic breathing can make a person feel calm and composed.  So, through breathing we can influence our physical and emotional well-being.

Ideas for Coping with a Depressed Mood

Try some of these ideas even though it may be difficult due to low energy or sadness.  Set a small goal and keep going if you start to feel better.

• Exercise for about 30 minutes (of course, check with your doctor first) about 3 times a week.  This releases those natural endorphins that will help to elevate mood.
• Journal.  Get the ideas out that are bothersome.
• Vent to a friend or family member.  This helps to get the ideas out.  Often times verbalizing what’s bothering us starts to open up and stimulate the problem-solving areas of the brain.  Then, things may not seem as bad or hopeless, or helps us to feel more in control of our lives.
• Draw, paint, write a story, play a musical instrument.
• Be Spiritual. Remember that "prayer" need not be formal or religious.  Going for a walk and noticing nature around you or simply sitting at a beach can be a spiritual activity or a form of prayer. 
•  Volunteer or help someone else.  This helps us to see past ourselves and our problems.  Usually helping someone in need results in positive feelings.
• Watch a funny movie or TV show. Laughter is therapeutic!