Tips to Cope with Acute Stress

1.          Relaxation breathing: “Paced Breathing” reduces stress/anxiety and resets your heart rate

·       Stop, notice where you are tense, notice your shallow breathing

·       Breathe:

4 second inhale: · From stomach, not diaphragm (keep hand on stomach)

6 second exhale: ·     Exhale should always be longer than inhale

Breath normally for 10 seconds. 

Repeat 4 inhale/6 exhale, 10 seconds normal breathing: for 5 minutes

You may start to feel calmer and more clear-headed after even one breath

2.         Do paced breathing, then push your shoulders down and back.

3.          “diving reflex” :

·       Hold your breath for 10 seconds while bending over and dunking your face (over and under eyes, cover temples) in ice water (above 50 degrees)

·       Or Soak a washcloth in ice water and put it over your face

·       Or Wash your face with icy water

·       This will instantly calm you down, it directs more blood/oxygen to your heart-brain circuit and lowers your heartrate

4.         Exercise:

·       When acutely stressed, do a burst of fast, aerobic exercise for 15 minutes.

5.         Let things go that you can’t control.

6.         Stop catastrophizing. Breathe as directed above and tell yourself you’ll be fine. Ask yourself: Is this a catastrophe? What’s the worst that will happen?

7.         Talk yourself down. Breathe, and Pick a mantra phrase and repeat it. “Right here. Right now.”  “Easy does it.” “I know how to handle this.” “I can’t control this. Let it go.” “Cool it. You’re fine. You’re safe.” “Hold it- don’t say or do anything I’ll regret later.”

8.         Get up and do something. (Behavioral Activation) Laying around obsessing over things that make you anxious or sad is helpful. In fact, it makes things worse. Don’t do it! Get up, start your day, or take a walk, or get involved in an activity you used to find enjoyable or distracting.

9.          Ask for help, call someone you trust to talk to.