Stress - Coping strategies

Strategy 1 — Personal resource bank

• List your strengths and repeat something good to yourself when you feel low, e.g. "I've got a wonderful partner/job/opportunity".
• Identify your weaker points and set about improving these areas.

Strategy 2 — Surviving in the workplace

• Practice skills that put you in control of yourself (you can rarely control the behaviour of others): time management, assertiveness, clear communication, setting clear priorities.

Strategy 3 — Dealing with panic attacks

• At the first hint of alarm tell yourself firmly to "STOP".
• Breathe slowly and calmly.
• Visualise yourself in a well-loved place.
• Gently cup your hands over your mouth and nose and re-inhale a few breaths to re-balance your blood chemicals with lost carbon dioxide.
• Do not run away as this increases the fear and makes it worse when you face similar situations.

Strategy 4 — Quick relaxation

• Let your shoulders droop and imagine you have just put down two very heavy bags. Feel the relief!
• Massage your own neck, shoulders and forehead using firm even strokes (or get someone else to oblige).

Strategy 5 — Chinese "inner" smile

• Relax your muscles as much as you are able.
• Think of something pleasant or humorous.
• Smile inwardly and "feel" the glow.
• Let the smile fill your body until it shines from your eyes.
• Concentrate on the area below your navel and tell yourself that it is the "seat of your constitutional essence".
• Continue with your tasks holding on to the inner light.

Strategy 6 — Support networks

• Who can help? Look to family, friends and colleagues for support. Each may fulfil a different role, e.g. listener, advocate, fun-maker, challenger, etc.
• Don't expect unlimited time or patience!