Some Simple Stress Management Techniques for National Mental Health Month

By Pia Todras, Psy.D., Clinical Psychologist, Psychological Services

When you read the term “spring cleaning,” you probably think of thoroughly cleaning your house in the springtime. Isn’t it refreshing to tidy your house? Doesn’t it feel good to get rid of the clutter? This spring, why not also clear some stress out of your life? According to a recent survey by the American Psychological Association, only 37 percent of Americans feel they are actually doing an excellent or very good job of managing their stress (Stress in America Survey, 2008). Top sources of stress include money, work, the economy, family responsibilities, relationships, family health problems, and personal health concerns. There is a body of research that shows that untreated chronic stress can have a negative impact on individuals’ mental and physical wellbeing. Therefore, it is important to find positive, healthy ways to manage stress as it occurs.

Here are some simple stress management techniques that psychological research has shown to help reduce stress in the short- and long-term.

Breathe. Deep breathing increases relaxation. Try this: put your hand on your lower abdomen and inhale slowly through your nose. As you inhale, your abdomen should expand. Try for a count of five. Hold your breath for a couple of counts, and then exhale slowly through your mouth. Try for a count of five.

Exercise. There is a ton of research that shows that exercise benefits your mind just as well as your body. A 20-minute walk, run, swim or any exercise that gets your heart pumping in the middle of a stressful time can provide an instant reduction in stress.

Meditate. Meditation produces a deep state of relaxation and a calm mind. When you meditate, you clear away the clutter in your mind that contributes to your stress. Meditation can help you gain a new perspective on stressful situations, build skills to manage your stress, increase self-awareness, and reduce negative emotions. Research has shown that meditating, even for only a few minutes, can have immediate positive effects in reducing stress.

Smile and laugh. Recent research has found that smiling can help reduce stress and even make you feel happier. There also appears to be some truth to the saying, “laughter is the best medicine.” There have been many benefits associated with laughter, including stress reduction, improved immunity, and soothing physical tension.

Get social support. Contact a trustworthy friend, family member, or colleague. Research shows that when people have other people they can turn to, they are better able to handle major life stressors, as well as everyday stress.

While these techniques are helpful in reducing everyday stress, JCFS offers a variety of services that can be helpful if stress becomes overwhelming. Some such services include individual, group, family and couples therapy. For information about these and other services available at JCFS, visit us at jcfs.org or call, toll-free, 1-855-ASK-JCFS.

Responding to Grief, Loss, and Mourning in Loved Ones

 

We have all been there. 

A family member, friend or close work colleague experiences the death of a loved one.  Now what? What do we say or do?  We may attend the funeral or Shiva and assume we have done our part in being a support, but the mourning process takes longer than most people think.  We may feel overwhelmed with our own feelings and be confused with what to do.  How can we be there for someone who is bereaved?  Although the grief and mourning process is unique to each individual, there are some ways you can be of help.  

Suggestions for helping the bereaved

• Reach out well after the Shiva is over; Mourning is a long, complicated process. 
• It’s ok to mention the name of the loved one; the person is often thinking of them anyway.
• Offer concrete kinds of help, e.g. laundry, meals, carpool, groceries, and babysitting.
• Listen to the mourner’s experience; don’t talk about yours.
• Anticipate that the first anniversaries, birthdays and holidays without their loved one can be difficult; Ask how they might like to spend that day.
• Avoid pat or cliché answers such as “It’s for the best. He’s no longer suffering.” However well-intentioned these are, they are often experienced as painful by the bereaved.
• Learn about grief and mourning.  Some suggestions of books are on our website.
• Your Presence is the best present you can give.

By utilizing these suggestions, you can be better prepared to be there for the bereaved in your life. You can also suggest that they contact JCFS to speak with the Outreach and Bereavement specialist, Elizabeth Siegel Cohen at (847) 745-5404 or elizabethcohen@jcfs.org  for information on bereavement counseling, groups and classes in their area.