In recognition of Mental Health Awareness month we are honored to have Catherine Karega, Counsellor, Mental Health Consultant and Coach, as a blog contributor.
Catherine, who has a Master’s Degree in Clinical Psychology from USIU-Africa and a Bachelor’s Degree in Counselling Psychology from Moi University, works with both men and women in a variety of capacities including managing and lessening stress.
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I love to talk about coping skills with my clients in therapy and coaching.
I love to ask how they deal when things get tough.
My goal is always to build on actions they can reach for when they feel tense, stressed or emotionally dysregulated.
Whatever it is you choose to do my best advice is to take small actions that can easily fit into your daily life with ease.
This helps to ensure that it is something that you will naturally do.
Second tip, practice!
Practicing coping skills might feel a little weird but it helps to practice doing these things especially when you feel calm so that it is a natural reaction when things get a little more stressful.
Here are 5 tips that you can explore to help you cope with everyday stressors:
1. Delay your reaction to tension
Timing is key. Sometimes reacting immediately to a high pressure event can add to the feeling of being overwhelmed and stressed. The key to reducing the feeling of stress might be to delay your reaction and decision-making time. This can look like moving away from the room or person.
2. Take a mental vacation
Seriously, take a moment to let your mind wander to a place that represents calm and relaxation for you. Engage in this fantasy by noticing how you breath in this place and how your body feels like. I do this for myself a lot especially when I cannot physically get away at that moment. Taking this brief ‘vacation’ helps me reduce the tension I feel at the time so that I can go back to work with a bit of a smile on my face.
3. Create routines and rituals that you practice everyday
Having quick routines to reach for can incrementally reduce stress. Schedule some time to meditate, do some breath work or have a laugh with a friend as part of your daily routine.
Are you a music lover, take some time to listen and enjoy some music at the end of the work/ school day.
Routines and rituals can be a form of grounding when the day seems to be flying away due to stress.
4. Say a repetitive prayer or litany of words
I learned this from a friend of mine who would always quietly mumble something to herself before we did a big presentation. When I asked her, she said that she is always quietly saying a short prayer that reminds her of her strength and to be confident.
If a prayer doesn’t work for you, try repeating a litany of words that can help you navigate the tense moment. The key is to use positive words that you actually believe.
5. Master skills for coping with disability specific stress
I am writing this article especially for Participants and the Team at Upili.
You are an organisation that works with people living with disabilities and especially prioritizes their mental wellbeing. It is true that not every coping mechanism will work for everyone. It is also true that my experience in this area is limited.
However, we live in a world where innovation and tenacity are a part of our everyday lives. So pick something from here and adapt it to suit your needs.
The most important goal is to recognise when things are getting overwhelming and identify ways to take care of yourself in time.
Catherine Karega-Injugu’s insights and wisdom can also be found on Instagram.
