Healing Through Connection

 We are often reminded that there will always be stressors.  Ambiguity and uncertainty can add to our perception of a stressor.  The tolerance of uncertainty is generally best served by adjusting and adapting - and knowing that we have adapted & can adapt again. This reduces the intensity of how a stressor is perceived.  This adjustment  helps to reduce the threats of depressive feelings, hopelessness, or helplessness.  If there are just too many stressors, then triaging may be necessary and handing off elements may be the way to retain your wellness.  Think about the steps you can take to increase your tolerance for uncertainly (widening your distress tolerance window!) and try a few of these strategies and design some of your own!

1. What Are Your Stressors? Start by identifying the specific situations, events, or factors that contribute to your stress. This could include work deadlines, relationship conflicts, financial pressures, or other sources of stress in your life. Break down each stressor into smaller more manageable parts.

2. Monitor Stress Symptoms. Become aware of the physical, emotional, and behavioral signs of stress in your body and mind. This could include headaches, muscle tension, irritability, difficulty concentrating, changes in appetite, changes in sleep patterns.

3.Structure in Relaxation. Develop and practice relaxation strategies that work for you, such as deep breathing exercises, progressive muscle relaxation, guided imagery, or mindfulness meditation. Set aside dedicated time each day to engage in these practices.

4. Stand Up and Walk.  Regular physical activity can help reduce stress and improve overall well-being. Find activities that you enjoy, such as walking, jogging, yoga, or dancing, and incorporate them into your routine.

5. Prioritize Self-Care: Make self-care a priority in your daily life. This can include activities such as getting enough sleep, eating a balanced diet, engaging in hobbies or activities you enjoy, and setting aside time for relaxation and self-reflection.

6. Setting Boundaries. Remind yourself to set boundaries and say no to excessive demands or commitments that contribute to your stress. Practice assertiveness strategies to communicate your preferences and limits effectively.

7. How Do You Manage Your Time?  Develop effective time management skills to reduce feelings of overwhelm and increase productivity. Prioritize tasks, break them down into smaller, manageable steps, and allocate time for each task in your schedule.

8. Have a Team of Horses. Reach out to friends, family, or a support network for emotional support and understanding. Social isolation, in itself, can be stressful.

9. Practice gratitude and finding "the positive": Challenge negative or distorted thought patterns that contribute to stress. Replace negative thoughts with more positive and realistic ones. Practice gratitude and focus on the positive aspects of your life.

10. Take Breaks and Practice Mindfulness: Incorporate regular breaks into your day to rest and recharge. Practice mindfulness by bringing your attention to the present moment and engaging fully in whatever you are doing.