Our lives are full of overwhelming stressors. It is important to recognize these stressors and to be gentle with ourselves. In order to do that, it can be helpful to take some time to journal or go on a walk. Ask yourself, “Why am I feeling stressed?” Give yourself the space to feel and to consider which areas of your life are causing you stress. Get specific about situations you find stressful. Ask yourself, “Do I need help with this?” Think of a trusted friend or loved one you can confide in. Everyone has stressors of their own, and being received by an empathetic listener can provide immense relief.
Pay attention to the tone of your inner voice. How do you speak to yourself? Whose voice do you hear? Often, our self-talk is informed by the way caregivers spoke to us growing up. As you identify stressors in your life, remind yourself that you are a human and that you are learning and growing along your journey. Take note of the critical inner voice and use kind, curious words to cultivate a gentle inner voice instead.
You can also implement TIPP skills to cope with stressors. TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. I will share more about each skill below.
Temperature
This skill focuses on changing your body temperature. When we are stressed, our heart rate tends to be faster. Cooler temperatures decrease heart rate. You can take a cold shower, splash your face with cold water, or go outside if the weather is cool. Another idea is to hold an ice cube in your hand or rub it along your face.
When we feel sad or depressed, our heart rate tends to be slower. Higher temperatures increase heart rate. Some ways to do this include taking a hot bath or shower, cozying up in a blanket, going outside on a warm day, or drinking tea.
However, cold exposure can make your blood pressure drop, and heat exposure can raise your blood pressure. If you have a medical condition where this could be a problem, skip this step or talk to your doctor.
Intense Exercise
A cardio workout can be a great solution when you have built-up energy. You don’t need fancy equipment or a gym membership. You can go for a run or fast walk around your neighborhood, do jumping jacks, dance, lift weights, or jump rope. Engaging in this kind of movement for 10-15 minutes can provide a release. Spending that conserved energy will help balance your emotions and make you feel better.
Paced Breathing
Controlling your breathing will reduce the physical manifestations of stress. Physical manifestations include increased heart rate, dry mouth, and sweating. Take a deep breath in through your nose for four seconds, and then breathe out through your mouth for six seconds. Try to do this for one to two minutes and see if your physical symptoms are reduced.
Progressive Muscle Relaxation
When we are experiencing stress, our muscles may tense up. You can relax them by utilizing our last TIPP skill, progressive muscle relaxation. You can do this anywhere at any time, as long as you are in a seated position. Begin with the top of your body. Bring awareness to your upper back, and intentionally tighten those muscles for five seconds. Then release them. You will feel the top of your body loosening up. Repeat this process with your arms, abdominal muscles, lower back, bottom, thighs, and calves. Through this exercise, your body will let go of anxious energy.
Stressors are a natural part of life, and building your toolbox of coping skills is the best way to deal with them. I hope that the TIPP skills can become part of your rotation! Know that you are not alone and that there is no shame in asking for help.
By Mady Caplan
Mady Caplan is a therapist intern with Mathews Counseling. You can learn more about affordable therapy options here.
All April, we are focusing our blog series around Stress Awareness Month and identifying stressors and implementing coping mechanisms. You can find the series here:
Part 1: How Couples Can Reduce Stress and Deepen Emotional Intimacy
Part 2: 10 Everyday Stress-Relief Techniques That Actually Work
Part 3: TIPP Skills: Temperature, Intense Exercise, Paced Breathing & PMR for Stress
Part 4: Coping with Stress as a Young Adult: Practical Tips for Everyday Life
