Show Notes: Ep 7 Coping Mechanisms
Coping Mechanisms - When dealing with chronic stress it's not uncommon to use improvised help tactics such as self-medication, food binging, social self isolation, or gallows humour etc. This may assist in the short term, but can likely cause other issues such as addiction, or can damage our career.
If you are feeling stressed the best thing you can do is attempt to identify the cause/s. This will then allow you to address them.
Whether we realise it or not, it is likely that we will all employ some form of coping mechanism to help us beat stress. However, these can range from helpful to harmful.
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/#top-tips
Gallows Humour - This can help to relieve tension connected with traumatic incidents, lower blood pressure and anxiety, and increase the immune system.
However, humour is subjective and so what is funny to one person may be upsetting or offensive to someone else. Also inappropriate humour is an increasing reason for disciplinary action. Really important that the public are not exposed to such humour.
https://www.psychologytoday.com/gb/blog/crisis-control/202006/in-praise-gallows-humor
Escapism - This is good in moderation, but may become an issue if it becomes a person’s primary coping mechanism as it may exacerbate self neglect, obsession, addiction, or even depression.
https://www.mentalhealth.com/library/forms-of-escapism
Substance Useage / Self medication - May include smoking / vaping; alcohol; use of illegal / prescription / over the counter drugs; inappropriate food consumption (stress eating). Repeated use will only temporaily mask stress, not reduce it. You will never know that you are addicted until you are.
Activity - Aerobic exercise is generally considered the most effective for stress reduction. For adults of working age, the NHS and the UK Chief Medical Officer recommend at least 150 mins of moderate intensity exercise, or 75 mins of high intensity exercise per week.
https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
Take Control - A feeling of being out of control of your circumstances can be a primary cause of stress and more serious mental health issues. Identifiying where you feel out of control, and taking action to regain that control. There is nothing wrong with getting help to do this.
Connect with People - Talking to colleagues (who get what you’re going through), or if appropriate, friends and relatives can be a great stress reliever. However, if things get really bad, there’s no substitute for a professional counsellor (whose registered with a professional body), or psychiatric professional.
“Me” Time - As much as it’s about the activity you choose, It’s also about giving yourself permission to enjoy yourself. You’re not being selfish, you’re prioritising yourself so that you can give your best to others.
Self care has been identified as important to health by the World Health Organisation.
Tactics like a ‘no meetings hour’ can help you implement self care during the work day if you are non-frontline.
https://defradigital.blog.gov.uk/2023/07/24/why-its-important-for-me-to-make-time-for-self-care/
Challenge Yourself - Setting goals or starting projects (either in or out of work) can be a great way to deal with stress. This may include sports, learning a new skill such as a language, or taking up a hobby.
Mental Gymnastics - Puzzles; Word games; Soduku; even the newspaper crossword can be good for your mental health and stress reduction. Puzzles act as a form of mindfulness by setting the mind in the present.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9985795/
Help other People - We help others as our jobs, but volunteering provides the opportunity to do so in a new setting and develop new skills. You can be in the driving seat by choosing a role with low pressure, and if you want employing a new or different skill set.
Medication - The benefits of appropriately prescribed psychoactive medication are well documented. Sadly, some still view psychiatric medicine with suspicion.
Work Smarter, not Harder - By taking a bit of time to plan what work you prioritise, you can save time and effort. However, it can be dofficult for those in front line roles or if you have an overly domineering supervisor.
Dear Me: Daily Routine Tracker - https://play.google.com/store/apps/details?id=com.kompanion.habit.android&hl=en&pli=1
TODOS - https://play.google.com/store/apps/details?id=com.ajinkyacodes.todos&hl=en_IN
Try to be positive - Focussing on the positives can be difficult when you are stressed or depressed. Negative self-talk; catatrophsing; blaming; polarising; perfectionism and a host ways of negative thinking can be a contributor to our stress. However, it is possible to ‘retrain’ the neural pathways in your brain to think more positively that will be better for your mental health.
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
Accept the Things you can’t Change - You are not in control of everything. Focus on what you can change for the better in your life.
Faith - There is a considerable body of research about religious or spiritual coping (defined as: use of cognitive and behavioral strategies based on individuals’ beliefs and values to deal with stress). Results are mixed and likely dependant on a variety of factors including age; gender; and faith group.
https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-023-05091-2
Sleep Hygiene - We all know that the quality of sleep is as important as the amount. Sleep quality can be improved with better sleep hygiene.
Animal Magic - Having pet companions can positively affect your mood. Mammal pets (dogs in particular), maybe particularly effective. If you are prone to depressive episodes, make sure there is someone who can care for the pet if you’re not feeling up to it, so the animal isn’t neglected.
The Food of (self) Love - Certain foods contain nutrients that can reduce stress. Just be mindful of the amount you consume in one sitting, the time of day you eat, and any pre-existing food restrictions you have.
Also, comfort dishes can be very helpful to reduce stress. These will very between individuals, and may need to be eaten occasionally, in moderation, depending on what they are. Some British comfort foods include: Fish and chips, Cornish pasties, Yorkshire Pudding, Bangers and Mash. Beans on toast. Pot noodles. Sausage rolls. Cheese and pickle sandwiches. Hotpot. Sausage and chips. Toad in the hole. Jammy dodgers. Custard creams. Full English breakfast. Haggis.
https://source.washu.edu/2013/12/breaking-down-stress-10-foods-that-help-bust-stress/
Create your own ‘Stress Toolbox’ that is personally unique, and works for you.
