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Mental Skills
These are things
that you can do in your mind to help you cope with a situation.
What you think about a situation shapes your response to it. This
makes your thoughts one of your most powerful coping skills.
Meditation
Meditation
helps settle the mind so you can think calmly throughout the day.
The goal is not for immediate relaxation but to increase serenity.
Meditation puts you in control of your thoughts by forcing you to
be present in the moment and to observe your thought processes.
There is no point in starting to meditate unless you intend to make
it a habit; you won't reap its benefits unless you practice on a
regular basis.
In the early
stages, meditate for 10 to 15 minutes once or twice a day. Increase
this to 20 minutes no more than twice a day. Avoid meditating just
before going to bed or you'll be too energized to sleep.
There are several
meditation techniques. Do some research at a library if you're interested
in learning methods in addition to the one that follows.
- Choose
a quiet room where you won't be interrupted.
- Take time
to relax; don't rush into it.
- When you
are thoroughly relaxed and breathing slowly and evenly, close
your eyes. Slowly repeat a pleasant-sounding word over and over
in your mind as you breathe in and out. Continue in this state
for 10-20 minutes.
- To come
back: begin saying your word out loud, deliberately and slowly.
Pay attention to your breathing. Be aware of your body and your
posture. Open your eyes and look around the room. After a minute
or so, stand up and stretch.
With practice,
you will eventually reach the point when you'll feel detached from
your body and your physical surroundings while meditating. The word
will fade from your awareness; you'll be in touch with your innermost
self, deeply relaxed and thoroughly energized.
NOTE: Meditation
can be overdone to the point where you are completely cut off from
feelings of anxiety. This isn't healthy. Everyone needs a certain
amount of stress in order to function.
Social,
Diversional, and Spiritual Skills
Social skills
involve relationships. People and pets are an important source of
comfort: spend more time with them. Diversional skills are distractions.
These don't require dealing with the problem directly; but are a
way of taking your mind off what's happening.
Spiritual skills
involve getting in touch with yourself to find meaning in your life.
Tending to your spiritual life is an important way of dealing with
stress, particularly if you experience a sense of loss in direction
or meaning. Spirituality is not limited to religion. Take some time
to connect with yourself and with nature.
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