Managing Life’s Challenges
Get enough rest. Getting enough sleep helps you recover from the stresses of the day. Try to get seven to nine hours of sleep every night. Visit the Sleep Foundation at www.sleepfoundation.org for tips on getting a better night’s sleep.
Help others. Helping others builds social networks, improves self-esteem and can give you a sense of purpose and achievement.
Know your limits. Let others know them, too. If you’re overwhelmed at home or work, or with friends, learn how to say “no.” It may feel uncomfortable at first, so practice saying “no” with the people you
Keep a journal. Writing down your thoughts can be a great way to work through
issues. Some researchers have reported that writing about painful events can reduce stress and improve health. You can also track your sleep to help you identify any triggers that make you feel more anxious.
Watch your negative self-talk. Try not to put yourself down. For example, if you don’t make it to the gym this week, don’t call yourself lazy. Instead think about the specific factor that may have kept you from going to the gym. “I wasn’t able to work out because I had to work late hours this week, but next week, I’ll make it a priority to go.” The problem is temporary and can be overcome.
Get involved in spiritual activities. Studies have shown that religious involvement and spirituality are associated with better health outcomes, such as greater coping skills, less anxiety and a lower risk of depression. Spirituality may provide a sense of hope, meaning and purpose in life, a way to understand suffering and illness, and a connection with others. Religious and spiritual practices, such as prayer and meditation, can evoke positive emotions that can lead to better health.
Write down three good things that happen to you each day for a week. Also write down why each good thing happened. Thinking about the good things in your life and expressing gratitude may actually help you feel happier.
Remember, it’s OK to ask for help. If you feel overwhelmed or unable to cope, consider contacting a
mental health professional.
Deep breathing is a great way to de-stress. It actually changes your brain’s chemical balance to calm you down. Here’s how to do it:
1. Lie down or sit on the floor or in a chair.
2. Rest your hands on your stomach.
3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second.
4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall.
5. Do this a few times.
For more information, contact your local Mental Health America affiliate, call Mental Health America at 1-800-969-6642 or visit www.mentalhealthamerica.net. If you’re in crisis now, seek help immediately. Call 1-800-273-TALK (8255) or dial 911 for immediate assistance.
America, M. (2018). Managing Life’s Challenges. Psych Central. Retrieved on February 26, 2020, from https://psychcentral.com/lib/managing-lifes-challenges/