Easing the Stress

We all have our own ways of coping with traumatic events. However, some coping strategies are more helpful than others. Here are some tips for coping effectively in these difficult times:

• Spend time with friends and family
Your friends and family can help you through this tough time. If you are unable to be with them, you can talk to them on the telephone or via the internet.

•Talk about it
By talking about your experience, you can relieve the stress and make sense of what happened. Depending on the event, you might realise that others share your thoughts and feelings. You cannot feel worse or make someone feel worse than you/they already do by talking about it.

•Look after yourself
It is very important that you look after yourself by eating properly and getting plenty of rest and exercise. Try to limit your intake of nicotine and caffeine because they can add to your stress.

•Avoid alcohol and drugs
Alcohol is a depressant. Alcohol and illicit drugs interfere with the normal working of your brain and can make you feel worse.

•Let your feelings be
When something terrible has happened, it is normal to have profound sadness, feel anxious, fearful for yourself or others, and/or feel angry. On the other hand, you may feel numb or nothing which is a feeling too. They are just feelings; they cannot hurt you. Acknowledging your feelings helps you to recover. It is important also to acknowledge your strength and your ability to cope.

•Don´t blame yourself when you are not responsible
With certain events, such as a natural disaster, you may feel bad for not being there when it happened, frustrated that you cannot help or guilty that you have survived. Don´t blame yourself when you are not responsible.

•Let yourself cry
Crying can make you feel better. It triggers off some biological changes in your brain to help you to feel calmer and to ease your emotional pain and hurt.

•Smile, laugh, do something you enjoy
Smiling and laughing do not mean that you are disrespectful or have forgotten the terrible event and the people involved. Laugher is the best medicine; it can lift your spirit and helps you to cope better. It is also permitted to do things you enjoy to relieve stress.

•Avoid repeat exposure to the event
Certain events such as natural disaster tend to have extensive coverage in the media. Sometimes watching or reading some factual reports can help you to better understand the event. However, exposing yourself over and over again to the event will only increase your stress.

•Maintain a normal routine
Maintaining a normal, daily routine as much as possible can help to ease your stress and anxiety. Try to keep your life simple and limit any demanding responsibilities.

•Tackle one thing at a time
When we are under stress, an ordinary workload can sometimes feel unbearable. Organise your work/study; break tasks down into small manageable chunks. Prioritise what you need to do in order of urgency and importance. Do one thing at a time and tick it off your list when it is done.

•Do something positive
Doing something to help others, such as fundraising and volunteering, can give you a sense of purpose and help you to feel less helpless.

•Ask for help when you need it
Asking for help is not a sign of weakness. Help and support are always around; you just need to ask. In addition to your friends and family, help and support are available at the University such as from your tutors, Student Support and Guidance and the Chaplaincy Service. If you find that your adverse reactions are too intense, causing you serious problems or you have had them for a long time, you might want to speak with your doctor or a counsellor to find out how well you are coping with the event.