Coping Skills for Stress Management

Building your coping skills for stress management is vital in today’s world. Stress is at an all-time high for many people, be it in Singapore or around the world in a post-pandemic world. Singaporeans are also more stressed than the global average, according to a study. 

Many of us are experiencing stress at work and home in our various roles while global upheavals are occuring. In addition, in Singapore, we receive messages that we must be excellent at whatever we do or that our small country will not survive. We fear being left behind, so we push ourselves at school and work, sometimes to the detriment of our well-being.  

Impact of stress

There is the saying used casually, “I’ll sleep only when I’m dead.” But there are real consequences to insufficient rest and poor stress management. Stress affects the whole system, be it the body or mind. And although stress happens to everyone, we are sent subtle messages to push through instead of learning to manage it.

That’s not to say that stress is always harmful. Sometimes, it can also be helpful as it spurs us towards action that changes our current circumstances. That said, stress can overwhelm us if we don’t have sufficient tools in our toolbox. 

Before we can effectively manage stress, it’s crucial to first acknowledge the level of stress we’re currently facing. This self-awareness is the first step towards taking control of our well-being. 

“Am I stressed?”

How do I know that I’m stressed then? Years ago, I remember attending a workshop where a participant shared that she was having difficulty sleeping. Her forehead was constantly scrunched up, yet she kept saying that she wasn’t stressed. Not knowing that we are stressed is a very common experience. When we are stressed, we may experience physical symptoms. For example, headaches, muscle tension, or digestive issues affect our mental state, leading to irritability, anxiety, or difficulty concentrating. When we are stressed, we are disconnected from how our body is feeling, so these signs are often missed.

It’s also important to know that stress looks different for everyone. It takes some figuring out to understand what your limit is. 

A toolkit for stress management 

As therapists, we talk often about the toolbox of coping skills. What does that mean? 

Observe your lifestyle: How are you sleeping or eating? Are you sleeping too much or too little? Are you reaching out for snacks and sweet treats more than you used to? Which aspects of your life have changed? 

Give attention to your body: Do you notice tension in any part of your body? Do you grind or clench your jaw at night or during the day? Throughout the day, notice how your breathing. If your breathing is shallow and quick, pause and slow down your breathing. 

Take notes: Make a list of all the things that are negatively affecting you emotionally, physically, and mentally. At the same time, take note of all the things that make you feel better emotionally, physically and mentally so that you can add them to your toolbox of healthy coping skills. 

Reach out to others: Make time to meet a friend or talk to a family member. Getting practical help, such as outsourcing some tasks, can make a difference. 

Tend to your nervous system: Ongoing stress affects your nervous system. Activities that help your nervous system give your nervous system a chance to rest. Examples are taking a walk in nature, exercising, diffusing essential oils and playing soothing music.

Have fun: Play has many benefits, even for adults. What are light-hearted activities that release the weight of stress for you? These can be singing, dancing, drawing or even playing at the arcade. 

When stress becomes overwhelming, it can snowball into distress. If not managed effectively, it can even lead to chronic stress. Dealing with such a situation feels isolating without the necessary support. If you’re looking for a safe space to express your thoughts and feelings while learning effective coping skills for stress management, reach out to make an initial appointment.