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10 Tips for Coping with Stressful Times

Co-written by Melissa Velasquez, LCSW, Intake Coordinator for Mental Health Services and Sara Marsh, Student Intern

As the New Year began, we eagerly anticipated a fresh start, setting new goals and feeling hopeful for the year. However, many of us were soon facing unprecedented challenges and uncertainties, including the LA wildfires, political instability, and economic stress.

Ongoing stress that isn’t addressed can take a toll on our overall health. Just as a car needs gasoline to run, we need to care for ourselves to keep functioning effectively in our daily lives. It’s important to recognize the signs of stress and understand when it’s impacting us. Some common indicators include:

Everyone reacts to stress differently, so it’s crucial to notice when your physical, emotional, or behavioral patterns begin to shift. If you observe these changes in yourself, it may be time to take action.

Remember, you don’t have to face stressful times alone. You can reach out to Jewish Family Service LA for professional help. Our social workers are here to support you. Whether you need help navigating community resources, need assistance with food, or simply need someone to talk to, we are here to help you manage stress and move forward. In this article, I’ll share some simple, yet effective strategies to help you manage stress and improve your mental health well-being.

Tip 1: Recognize that you are Stressed

How can you know when you’re stressed, and what’s causing it? Your physical, emotional, and behavioral responses will often change. You may notice stronger emotional reactions in certain situations, a sense of being overwhelmed, or feeling like you have little control over your life. Sometimes others might notice these changes before you do.

To recognize stress, consider the following questions:

Tip 2: Be Courageous and Feel it All

Each emotion is valid and deserves to be felt. When we make a choice to not engage with a negative emotion, this emotion does not just go away – instead it tends to grow and wreak havoc within our soul.

Negative emotions can especially be difficult to feel. Acknowledge your feelings and accept your current emotional state without judgment. Practice self-compassion by reassuring yourself that you are doing the best you can and that your best is enough.

One suggestion is to have frequent check-ins with yourself asking questions such as,

Tip 3: Take Care of your Basics

To function well, we all need food, sleep, and personal care. Make time for regular meals, hygiene, and adequate rest. Create a routine to ensure you eat regularly, shower, and sleep at consistent times, just as you would schedule important appointments.

Tip 4: Practice Deep Breathing

Deep breathing can help calm your nervous system and reduce immediate stress. One helpful technique is the “4-7-8” breathing exercise:

Make deep breathing part of your daily routine. Set reminders to practice for a few minutes each day.

Tip 5:  Try Physical Activity

Exercising helps release chemical endorphins in your brain which can improve mood and reduce stress. Even a short walk or some light stretching can help reset your mind and body.  Take a quick 10-minute walk after work or during a break to clear your mind and decrease stress.

Tip 6: Spend Time in Nature

Spending time in nature can help us regulate our central nervous system and decrease stress. Make time to sit outside, drive to the beach, or walk to your local park. Pay attention to your surroundings.

Tip 7: Sing Along to a Song you Love

Singing aloud naturally slows your breath and helps regulate your breathing. Choose a song you love or one that matches your current mood, and find a spot where you can sing freely without feeling judged. Consider singing in the car, the shower, or any other place that allows you to release pent-up emotions and stress.

Tip 8: Talk with Someone

Talking with a good friend or family member about what is going on in our lives can help us feel less alone through stressful times. Think of someone in your life you feel safe talking to and helps you feel seen. Consider reaching out to them and scheduling a time to talk in person or on the phone, via text, or via email.

Tip 9: Write Down How You’re Feeling

Journaling can be an effective tool for processing emotions and gaining perspective. Writing allows you to reflect on your feelings and track your progress over time. There are no rules as to what you write – even writing a stream of consciousness can be very helpful. Suggest setting a timer and writing for just 5 minutes at the beginning or end of your day to check in with yourself and see how you’re doing.

Tip 10: Make a List of Coping Strategies

Create a list of coping strategies that have helped you in the past. This list can be a useful reference when you’re feeling overwhelmed and need a quick reminder of what works for you. Keep your list on your phone or write it on a piece of paper you carry with you.

I encourage you to try these tips and remember that self-care is a journey, not a destination. Managing stress is crucial for overall health, especially in difficult times. We sometimes forget to take care of ourselves, especially if we are taking care of others or taking care of pressing issues. This is when it’s most important to care for your mental health. Taking care of yourself helps you better care for others and handle challenges effectively.

Navigating difficult times can also present opportunities for growth, resilience, and self-reflection. Be mindful that you are not alone—talk to a family member or friend, and seek professional help when needed. If you notice someone else is struggling with stress, reach out, listen, and help them connect with resources or support.

Here are resources you can reach out to if you or someone you know, needs help:

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