Coping Mechanisms for Stress

Stress affects us all sometime during our lives. A stressful event like a natural disaster, sudden loss of a loved one, or a constant state of chronic stress can lead to physical ailments and mental health conditions like anxiety and depression. However, you can implement coping mechanisms for stress to manage your reactions and reduce the adverse effects.

Why is stress harmful?

Why are coping mechanisms for stress important? Our bodies produce an influx of hormones when confronted with a threat. Cortisol and adrenaline rise, and we can either take flight (escape) or fight (stand our ground). This stress helps us get away from predators.

In today’s advanced society, we are not confronted by predators wanting to eat us. However, we still experience the same stress response when faced with what our brains conclude as threats: deadlines, bills, relationship problems, illness, work issues, trauma, and losing a loved one.

Whether the stress is from sudden trauma or chronic from an ongoing situation, it takes a toll on the body. It affects your mental, emotional, and physical well-being.

Chronic stress can cause:

• High blood pressure
• Rapid heart rate
• Digestive issues
• Headaches
• Weight gain
• Sleep disturbances
• Appetite changes
• Lower immunity
• Aches and pains
• Anxiety
• Depression
• Mood swings
• Irritability

It can help if you speak to your primary care physician if you believe your physical symptoms are due to stress. The doctor will perform tests to determine that your symptoms are not due to a medical condition. Once physical illness is ruled out, you may want to seek the help of a therapist to manage symptoms and adopt coping mechanisms for stress. Adding stress management activities to your daily routine will also decrease the effects of stress.

Five coping mechanisms

Coping mechanisms help us to adapt and manage stress. Depending on the circumstances, you may use several of the following mechanisms when confronted with a stressful event, or you may only need one or two strategies. Some of these suggestions are appraisal-focused, while others are adaptive behavioral or emotion-focused. You can combine strategies to help you through the stress.

Ask for help. 

Pride goes before destruction, a haughty spirit before a fall. – Proverbs 16:18, NIV 

One of the hardest things for people to do is ask for help. However, if you are in a bind, it is not a weakness to ask for help from others. For example, turn to your team or supervisor at work. It is better to work with a group or to delegate tasks than to become overwhelmed to the point that you cannot meet deadlines, or you make mistakes.

If you are having trouble at home, ask family members or close friends for help. Maybe a family member can take your younger children out for the day while you get some work done or take a well-deserved break. If you are sick, maybe a friend will come over to do light housecleaning or run errands. If you do not ask, the answer will always be no.

Take personal responsibility.

When you blame-shift, you begin to feel out of control of the situation. You give your power to another person. Even if you are faced with something beyond your control, doing what you can still gives you a sense of control.

For example, suppose your area expects a hurricane (a natural disaster outside your control). In that case, you can still prepare by ensuring you have everything on a prepared checklist and are packed in case of evacuation. Taking responsibility and being prepared can decrease stress.

Problem solve.

Problem-focused coping is one of the coping mechanisms for stress. With this strategy, you confront the source of stress directly and try to change it.

For example, suppose you are feeling a tremendous amount of stress about filing your taxes. You can spend one afternoon researching the best online tax filers. Next, you can spend a day gathering all the needed forms. On another occasion, collect receipts. By preparing in steps, you will feel confident when you file taxes.

Learning how to manage your time is another problem-focused coping mechanism. Often, we are stressed because we do not think we have enough time. Try planning your day and week, prioritizing, and breaking large tasks into smaller ones. You might be surprised to see how much you can get done when you schedule it into your day.

Distance yourself.

Distancing yourself from a stressful situation or toxic person is a coping mechanism. When you remove yourself from the stressor, it loses its power over you and gives you a sense of safety. This can give you time to reassess the problem. Is there another way around it?

We see this often with people unhappy with their stressful jobs. They may decide to transfer to another department or location or leave the company for a new job. They distance themselves from the original position even if they resume the same role in another company.

Others distance themselves from toxic people. It is sometimes necessary to take a step back from a toxic relationship. Unhealthy relationships will affect your mental and emotional health and, in some cases, your physical health. By distancing yourself, you can get to a point where you begin to see the relationship objectively and can identify the toxic traits.

Rely on your faith.

Leaning into God is a coping mechanism that will not only take your focus off the stressor but also strengthen your relationship with God. It is more than just shrugging your shoulders and hoping for the best; trusting God means waiting for Him to act and give you wisdom in a situation.

When you rely on your faith, you pour your heart out to God, pray, read the Bible, and listen for an answer. The answer will not be audible, but sometimes things will fall into place at the right time. Or, while stressing out over the situation, you will recall a relevant passage of Scripture.

Jesus knew we would encounter stress and hardships. He told us to expect them.

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” – John 16:33, NIV

Reach out to God in faith. He stands ready to help you through this crisis. Knowing that God is beside you makes it a little easier to keep moving forward despite the stress.

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken. – Psalm 55:22, NIV

Do not let your hearts be troubled. You believe in God; believe also in me. – John 14:1, NIV

Truly he is my rock and my salvation; he is my fortress, I will never be shaken. – Psalm 62:2, NIV

When you are under pressure, it feels as if the whole world is shaking uncontrollably. But the writer of Psalms reminds us that you will never be shaken with God as your rock. You can call on God, and He will answer.

When I am in distress, I call to you, because you answer me. – Psalm 86:7, NIV

Spend time with God today. Pray, worship, and read your Bible. Start a devotional. Give your cares to God, for he cares for you.

Cast all your anxiety on him because he cares for you. – 1 Peter 5:7, NIV

Help to deal with stress

If stress makes your life miserable, reach out to a Christian therapist today. Stress is detrimental to your health if allowed to continue. Even if you believe you are handling stress well, pay close attention to your emotions and behaviors. Chronic stress can work subconsciously, leading to harmful behaviors. A therapist can assist you in managing coping mechanisms for stress and introduce you to stress management activities.