Counseling Brief: Emotional Survival Tips in Times of Stress

As we see in counseling, as therapists and as fellow humans, we understand how life can be emotionally challenging at times.

Most people have been feeling increased levels of stress especially the past few years and with it, it can feel emotionally & mentally difficult. With the strategies we’ll be talking about, they may help to ease these feelings.

The following strategies can help you ease these stressful times either by practicing with the support of a therapist or on your own:

1. Emotions change frequently. Understand what emotional changes your feeling. The first step can’t be taken without awareness.

2. Get to know yourself better. You may even feel like you’re not the same person you were when you got up this morning. How do you keep track of your changing self? One way is to keep a journal, a private notebook where you write about your feelings. Counseling can also help.

3. Look for positive influences. Think about the people who are positive influences in your life. They might be family members, teachers, leaders, or famous people you will never meet but whom you admire just the same.

4. Practice thinking for yourself. It is a sign of strong self-esteem. It means that you know you matter, and that you value your ability to think. Thinking for yourself means that you ask questions, rather than just accepting what people tell you.

5. Learn to be assertive. Assertive behavior is another sign of self-esteem. Assertiveness is standing up for yourself and protecting your own interests.

6. Learn to present yourself with confidence. Here is one way to develop confidence. First, make a list of at least five things you do well. Then make a list of at least five things you don’t do very well. Choose something to do from the first list every day. This will make you feel good about yourself. Then, when you’re feeling good, do something from the second list. You will see that the way you feel about yourself at the moment can greatly affect how you perform.

7. Learn to express your opinions. Here are some tips:

a. Know what you want to say. Organize your facts and arguments.

b. Choose the best moment. Having good timing can make a huge difference in the impact your statement makes.

c. Develop your listening skills.

d. Watch your voice. Speak clearly and not too loudly.

e. Disagree in a pleasant and polite way. Being rude or unfriendly turns people off and lessens your impact.

f. Know the difference between facts and opinions. Facts will help you win your argument.

g. Acknowledge the other point of view. People may not agree with you. You have more power when you acknowledge that others have a right to a different point of view.

8. Learn to disagree productively. There are plenty of nonproductive ways to disagree. You will have more success if you learn the more productive ways to disagree, such as developing your negotiation skills or by forming or joining an action group.

9. Create your own private place that offers you a reprieve from the outside world. Use this time without the distractions of cell phones, computers, social media, etc.

10. Make a few good friends. Making new friends takes some effort. Some people seem to make friends quite easily, while others find it difficult. It’s mostly a matter of learning a few skills. See if you can develop behaviors like these:

a. Smile; appear friendly.

b. Say “Hi.”

c. Ask questions.

d. Give compliments.

e. Join groups.

f. Ask for information. (“Where did you get your jacket?”)

g. Be interested.

11. Find someone you can talk to. The important thing is that when you start to feel stressed, it means you probably need to let it out. Counseling can offer the support you need.

12. Learn teamwork skills.

Need more help? You can contact us here.

Or, for more information please visit us at Anxiety Counseling, Online Counseling