Recently, I received a booklet titled “De-Stress Kit for Changing Times” from Doc Childre who is the founder of Heartmath. This material discusses the international financial
meltdown and the increased stress it can cause all of us. The effects of the economic crisis are different for everyone. However, everyone can use similar coping mechanisms. Coping skills are useful for any event that causes stress. They can help anyone gain confidence to move forward.

Initially, you may be overwhelmed with how the financial upheaval is affecting you. The situation will not suddenly disappear, but you can start to make an emotional turnaround
within yourself by changing your “attitude.” Coping skills will decrease how much emotional energy you use and increase “clear thinking” to help you make decisions and move on.

These skills include:

1. Communicate and interact with others

• Talk to someone who is having the same issues as you during the changing times.

• Be supportive.

2. Re-open the “heart feeling.”

• Be patient and show compassion for yourself.

• Offer kindness and support to others.

3. Practice appreciation and gratitude

• Commit some time, each day, to show genuine feelings to someone or yourself.

4. Decrease drama.

• Remove blame, anger, and “doom and gloom” thoughts about the future

• Do not judge yourself if you go backwards.

• Remember, stress overload causes your body to release high levels of stress hormones which may cause physical symptoms.

5. Manage your reactions to the news.

• Attempt to remain neutral when you listen to the news or read the newspaper.

• Cut back on the amount of stressful communication you receive.

• Decrease the amount of time you watch the news. Balance your stress level.

6. Prayer or meditation

• Helps restore hope and increase confidence.

• Helps balance the nervous system and the heart rhythm.

7. Use heart-focused breathing.

• Imagine your breath passing into and out of your heart and lungs.

• Breathe in relaxation and calmness and breathe out tension

8. Sleep

• It is extremely important to get an adequate amount of sleep.

• Use relaxation techniques and/or prescribed medications to initiate sleep.

9. Exercise

• Exercise won’t take away the causes of your stress, but will give you strength to deal with the stress and not lose your energy.

10. Reduce comparing now with the way it was.

• Attempt to redirect your thoughts from things you cannot change to plans for the future.

11. Reducing Fear.

• Recognize it is normal to be confused and fearful during times of change.

• Change to an attitude of balanced caution where you allow yourself to feel hope for the future.

12. Engage with your family.

• Discuss the stress each individual within the family is feeling.

• Keep the lines of communication open.

13. Don’t blame yourself.

• Adds stress to an already stressful situation.

• Don’t replay in your mind all the things you should have done.

14. Write yourself a letter.

• Acknowledge where you are emotionally and make a commitment to move forward.
   

Times have been difficult for many of us. I hope the coping skills identified will help you alleviate some of the stress you may be experiencing. This article has many more suggestions to help de-stress yourself. Please go to www.heartmath.org/destresskit to review the complete booklet.

Carol Ziolo, RN, LCPC