| We go through several stages of change whenever faced with trauma. Here is how to cope with it |
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DURING TIMES of transition, such as the death of a loved one or the loss of a job, most people move through several emotional changes. Being aware of those phases-and recognising that your emotions and reactions are normal-can help you weather the change, says Jerrie McAhren, coordinator of the Wichita areas Rapid Response Programme for dislocated workers. Here are strategies for dealing with and reducing emotional stress:
1. Shock and denial: One may experience a feeling of numbness, disbelief or denial.
2. Emotional release : One needs to vent feelings of anger, sadness or frustration.
3. Depression and physical distress : One feels lost, helpless, hopeless, doubting your abilities. Physical signs of stress may include sleeplessness, loss of appetite, back or stomach problems.
4. Panic and guilt : One feels trouble thinking clearly or planning effectively. One feels responsible for the downsizing. Keep thinking, "if only..." One may try to do everything at once and nothing effectively.
5. Anger and hostility : One may feel angry at those around oneself.
6. Renewed hope and rebuilding : One starts taking constructive action. Plan for a new work life. Be productive on the job.
7. Resolution : One starts to let go of anger and false hopes. One starts to feel in control.
Ways to de-stress·
Exercise.: Any kind of physical activity-hiking, running, bowling, walking, etc-helps to reduce stress and provides a release for anger.
Eat well : Reduce caffeine and alcohol intake. Eat a well-balanced diet.
Deep breathing : While sitting, lying down or standing, close your ..eyes and breathe in slowly. Let the breath out for a count of five or 10 seconds.
Stretch : Practice simple stretches such as the neck stretch (rolling your head in a half circle).
Relax : Ask members of your household to allow you at least 30 minutes of uninterrupted time. Do something nice for yourself.
Read : A good book is a great escape.
Take classes : Learn a new skill or leisure activity
Get enough sleep : Establish a regular sleep pattern. Eliminate any stimulants (television, caffeine, etc.) that keep you from getting to sleep.
Laugh : See a funny movie, go to a comedy club, joke with friends or play with your pet.
Cry : Crying can be as good a release as laughing.
Do something you love : Whether its gardening, going to the gym or seeing friends, enjoying yourself helps you relax your emotions.
Talk with a friend, mate or child : Express feelings you might have been holding in.
Build a success file : Remind yourself of your accomplishments by building a list or file of the positive things that you have achieved.
Visualise : Keep yourself focused on the future. Visualise yourself happy.
Journal : Writing is a great way to order your thoughts and to see progress over time.
Limit negative Influences : This may include limiting news watching or other television shows that are pessimistic or focus on troubled relationships.
Get out of the house : Be with friends or family. Dont isolate yourself.
Look for meaning in the experience : Remind yourself that growth usually doesnt occur without some type of pain.
Consider involvement in a social cause : Focusing on others can bring a sense of meaning and fulfilment.
Find a counsellor or support group : If you need help untangling your feelings, call for help.
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