3 Ways to CONQUER FROM WITHIN

Believe in yourself, take on your challenges, dig deep within yourself to conquer fears. Never let anyone bring you down. You got to keep going.

Chantal Sutherland

 

Conquer from within is a strong statement.  How does one conquer the internal battles and cope with everyday stress?  Let's explore those stress and stressors that lay within us all.  Let's grab our conquer from within candle and light our intention on how to cope with stress.

Stress is something that is a part of normal life in that it is experienced by everyone from time-to-time.  However, some people suffer from stress which is so frequent or so severe that it can seriously impact on their quality of life.  Stress can come from a huge range of sources, which we are going to refer to as stressors.  What is a stressor you may be wondering?

Some examples of stressors:

• juggling many roles or tasks at the same time
• life changes, such as marriage, retirement, divorce
• coping with illness, either yours or some you hold dear
• work-related issues
• relationships with others
• study demands
• day-to-day activities and tasks
• positive events, such as organizing holidays or parties

Some of us are aware of what tends to trigger their stress, and this increases their ability to either prevent stress or to handle it more effectively. Many others are less able to deal with stress, and identifying stressors is a key step.  If you often experience stress, take some time to consider what tends to set it off for you.

Symptoms of Stress:

Some people do not even notice that they are stressed until symptoms begin to occur, including:

• changes in appetite
• rashes or skin breakouts
• chest pains
• upset stomach
• irritability or moodiness
• interrupted sleep
• worrying or feeling of anxiety
• frequent headaches, which range from mild to migraines
• back and neck pain
• increased blood pressure
• more susceptible to cold/flu and slower immune recovery

These symptoms reduce quality of life, and people suffering from stress may notice that work performance or relationships suffer more as a result.

I am here today to discuss some coping skills that can help you manage your everyday stress levels.  These skill sets include physical, processing, calming and distracting skills.  It is always hardest to start to introduce a new set of skills into your life when you are in a whirlwind of emotions and cannot seem to figure out where one thing starts and another ends.  These are just a few of the techniques that work for me when trying to cope with a hard situation.

Physical Skills

Sometimes are stress can bring about anger.  One way to manage that anger into something healthy is through physical coping skills.  Some examples of healthy ways to deal with anger from stressful situations are:

• shred paper
• use a stress ball
• bubble wrap
• nature walk
• exercise
• dance
• swing on a swing
• kickboxing
• throw ice cubes
• go swimming

Processing Skills

One of the most eye opening processing skill is an 'I Statement".  Using “I” statements, is a way to express your thoughts and feelings in an assertive, non-aggressive way. “I” statements tend to make people feel less defensive and more willing to listen. This can be helpful for defusing conflicts and asserting yourself in a polite way. "I Statements" are a statement that takes the blame off of someone by taking 'you' out of it.  For example, I fell ________ (this way) when _________ (this happens).  'I feel angry when I hear it's going to be ok', instead of, 'I feel angry when you tell me it's going to be ok.'   You can practice these statements daily by:

• writing in a journal
• write songs or poetry
• talk to someone you trust
• write what's bothering you and throw it away
• write a letter to someone and then burn it
• color or doodle
• make a worry box

Calming Skills

This is one of my favorite types of coping skills.  Breathing techniques are my way to center myself and emotions.  One useful tip to calm yourself is to go to a quiet place and take deep, long breaths. Breathe in, hold for five seconds, then exhale slowly. Repeat several times. This exercise can help soothe your nerves and slow a racing heart.  A few other types of calming coping skills are:

• yoga
• reiki
• meditation
• take a mindful walk
• imagine your favorite place
• run water over your hands
• touch things around you
• positive self-talk
• counting
• calming jar

 We love this journey for you! XO