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Coping With Stress: A Simple Set of Strategies and Skills by Charles Watson


Posted on December 22, 2020

A very significant part of rehabilitation is coping up with PTSD. This is because of the stress that accompanies head injuries encompasses various symptoms. An excellent approach to recovery is to assist the patient in coping up with stress. So what mindset, techniques, and strategies can a TBI victim formulate to help them handle stressful situations?

The Four Skill Stress Management

Each skill in this strategy is in continuity with the next. This provides a complete and balanced approach to face any stressing factor. 

Awareness

To find a solution to your stress, you need to first start at the very roots of its cause. This means that you must be aware of the symptoms that are affecting you. It helps you better understand your situation.

Acceptance

So now you do know that something is troubling you. Once you come to terms with your state of mind, then only will you move on to develop the next skill. 

Because you’re aware of the factors causing you to stress, you can easily pinpoint the factors that are important/unimportant and controllable/uncontrollable. So now you can manage your thoughts and actions according to what needs to be addressed.  

Coping

Plan and learn strategies that can possibly ease the pressing matters that are in your control. You need to realize what corrective measures you can adapt to reduce stress levels and to keep the situation under control.

Actions

Make sure you actively implement your plans. Once you start acting out what’s in your mind, you will see a positive change in your everyday activities.

Behavioral Changes to Handle Stress

Stress not only affects us emotionally and mentally but also brings about physical changes. This includes elevated heart rate, blood pressure, and senses. A few exercises can help you maintain your calm and tackle stressful situations successfully.

Muscle Relaxing Exercises

Loosen up tensed muscles to relieve stress. Always focus on muscles in sets of four. 

  1. Hands, forearms, triceps, and biceps
  2. Head, face, throat, and shoulders
  3. Chest, stomach, and lower back
  4. Thighs, buttocks, calves, and feet

Start by tensing your muscles for a few seconds and relax for about 10-15 seconds. If you do this at least once or twice a week for 15 minutes each session, you will become more capable of handling stress.

Breathing Exercises

The best way to heal your brain is by providing it with a supple amount of oxygen. Focusing on your breathing can be a good habit. 

You should make it a habit to take deep, long breaths through your nose. You should feel your chest rise outwards and upwards, or your stomach should move outwards depending on whether you breathe through the stomach or chest. The same goes for exhalation. 

The main aim of practicing breathing exercises is to allow the person to feel calm and maintain composure.

Visualize Your Goals

Imagine yourself in positive scenarios rather than welcoming negativity. For example, if you’re facing difficulty falling asleep or maintaining a proper sleep routine, visualize the conditions that would be most favorable. This can be your favorite corner of your room, air-conditioning, pillows, etc. consult a doctor to decide upon a medically beneficial sleep position.