We live in high-stress times. Consider the events of just the last two years or so. We’ve had political division, war, social unrest, a global pandemic, and more. Every single person on the planet has had to make adjustments. In some cases, they have endured a major upheaval. That said, how do you cope when you are surrounded by strife and stress?
In tough situations, your emotions can get the better of you. We don’t aim to do this but our lack of emotional regulation most often adds to the high levels of stress. Obviously, it is in our best interest to develop methods to manage our feelings.
Defining “High-Stress Situation”
Needless to say, this concept can be very much in the eye of the beholder. However, when it comes to major events, things tend to even out. What matters far more than the cause is how we perceive what happens afterward. Remember:
It’s normal to experience stress
There is no shame in struggling with your emotions
Hiding or suppressing your feelings never makes things better
The best way out is through. So let’s explore some fundamental options for those of you who are trapped in an unproductive, high-stress-high-emotion cycle.
Strategies to Manage Your Emotions in High-Stress Situations
Cultivate Some Balance
When high stress strikes, two perceptions are common:
It’s all I can think about
It’s all I should think about
Of course, if danger is present, you need to focus on survival. However, more often than not, you can and should seek out ways to distract yourself. Emotional pain can lessen when we consciously choose ways to lift our spirits — or, at least, get our attention focused elsewhere.
Journaling
The combination of stress and volatile emotions can obscure underlying causes. Keeping a journal is a proven way to break down the specifics. You track your triggers and your reactions in concrete, reviewable way. Also, you can write openly and honestly there, exploring emotions and sensations recurring throughout your mind and body.
Journaling also contributes to the task outlined in #1 above. It gives you the opportunity to give the crisis your full focus for a short time. Once you have given yourself time to fixate, you can then allow yourself to find something that shifts your focus to something far, far less serious.
Classic Stress Relief
Regardless of the cause, there are methods of stress relief that have endured for centuries. Let’s briefly discuss a few of them.
Meditation
Contrary to popular belief, this is not about emptying your mind. Rather, meditation guides you to merely witness your thoughts without reacting to them. It roots you in the present moment. This aspect frees you from the regrets of the past and the fears about the future. Simply put, meditation is pretty much the exact opposite of stressful emotions.
Breathing Exercises
This can be an excellent entry point into the realm of meditation. We breathe all day long but how often do we fully focus on this action? Taking a few moments to truly experience every inhale and exhale is a time-honored antidote to tension.
Movement
Our bodies were meant to move — particularly when we’re stressed. Sitting still will exacerbate your mood swings. Instead, think about styles of movement that appeal to you. You can be totally basic but effective by taking a walk. If the inspiration hits, you might opt for yoga, playing sports, or perhaps putting on the gloves and pounding the heavy bag.
Reach Out For Help
Most importantly, you’ll need to speak to someone who can offer guidance. Therapy is an effective strategy for managing your stress-induced emotions. Let’s connect soon for a confidential consultation.
