Distraction: Count by sevens, list as many synonyms for a word you can think of (e. g. kindness, compassion, caring, etc. ), or name as many capital cities as you can. [3] X Research source Sensory experiences: Listen to music, look at pictures of nature or animals, touch something soft, smell a nice soap or perfume, or eat a food you like.
Spend the next half hour drawing pictures and relaxing. Then do a half hour of the lab report. Draft one body paragraph of the essay. Then take a long, relaxing bath. Write a draft of what you want to say to your boss. Then stop thinking about the conversation, and play with your cats.
Planning more time to recharge before/after you deal with them Using tools to de-stress while dealing with them (e. g. good music and a healthy snack while you study) Communicating better about the stress you’re experiencing Setting limits on how much or under what circumstances they can be involved in your life Cutting them out of your life altogether
“I will politely tell my coworker that I need to get back to work when I want to stop listening to his rambling. " “I will work on supporting my sister without taking on her stress as my own. While I can help, I am not responsible for her. " “I’m going to drop one class but stick with the rest. My mental health is more important than graduating early. " “When my dad calls me names, I will politely ask him to stop. If he does not stop, I will leave. " “I will take 15-minute study breaks every hour to do something that helps me recharge. " “If I get too upset, I can excuse myself and leave. "
Try an in-person or an online support group. Even if you don’t want to speak up, listening can be helpful. Keep in mind that not everyone has good advice. Pay attention to your instincts.
If you often feel overwhelmed by your troubles, tell your doctor. You may have an anxiety disorder, a treatable condition that may affect your ability to work.
It’s natural to stumble more when you’re trying something new. That doesn’t mean it’ll always be hard or that you’ll never become good at it. Work on forgiving yourself for your mistakes.
You may find that writing about it helps. [6] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source If the event was particularly traumatic, talk to a counselor, therapist, or doctor. Sometimes, trouble letting go of the past can be a sign of mental health disorders like Acute Stress Disorder[7] X Research source or complex PTSD. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source These are treatable, and a therapist can help you learn new coping skills. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
It may take hours, days, weeks, or even months, depending on how upsetting the experience was. If you get stuck in the wallowing stage, then something is wrong. Talk to a counselor or trusted adult right away, because there may be going on than meets the eye.
Take time to affirm that you care about them and help them feel valued and respected. Ask how you can make it up to them. Focus on their needs, not your guilt.
Recognize that you did the best you could at the time.
Your gender identity, race, sexual orientation, disability, skin color, clothes preferences, and size are all valid. You should not need to change them (or hide them) in order to get basic respect. You are allowed to like whatever you want. Don’t listen to elitists who say that something is “too girly,” “too childish,” or otherwise “not good enough. "
You are allowed to make mistakes sometime. Everyone does. Learn from them and move on. Not every opinion, social message, or piece of advice is valid. People tend to judge you less than you think.
Place a reasonable limit on time spent browsing the web, as this can overtake more important things like friends and hobbies.
Try setting up a basketball hoop and shooting hoops when you’re stressed or you need to think. Bring a loved one on a walk around the block so you can catch up with each other.
Consider how you can use your unique skills. For example, an engineering student probably couldn’t do a good job building a school for impoverished kids, but she could work to design infrastructure, or teach kids about her field. Everyone has some sort of skill. Maybe you’re good at mentoring kids, selling things and donating part of the profits, or writing work that inspires others to do good things.
