Taking Care of Yourself
Remember that you are deserving of care and prioritize yourself during stressful periods – it's an investment in your overall happiness and well-being. Acknowledge that you're doing your best and be gentle with yourself during challenging times.
When Things Are Stressful...
Life can be overwhelming at times, and we all face periods of stress and pressure. Whether it's due to work, relationships, or personal challenges, it's crucial to prioritize self-care during such moments. Taking care of yourself not only helps you navigate difficult times more effectively but also promotes your overall well-being and resilience. In this blog, we will explore practical strategies to take care of yourself when things are stressful.
Recognize and Acknowledge Your Feelings
The first step in taking care of yourself during stressful times is to recognize and acknowledge your emotions. Allow yourself to feel whatever you're experiencing without judgment. Give yourself permission to experience sadness, frustration, or anger. Ignoring or suppressing your emotions can make stress worse. Instead, try journaling, talking to a trusted friend, or seeking professional support to process your feelings.
Set Boundaries And Learn to Say NO
During stressful times, it's crucial to set boundaries and learn to say no. Be mindful of your limits and don't take on more than you can handle. Saying no to additional commitments or requests that overwhelm you is an act of self-care. Prioritize your well-being and focus on tasks and activities that truly matter to you.

Take Media Breaks
Listening to the media and the constant coverage means your brain is on high alert all day. This increases the cortisol in your body which causes stress and many other symptoms such as headaches. Being informed does not mean you need to have the news on 24/7. Give your body a chance to calm down by turning off the media.
Walk Outside
While it is advised to keep a small physical distance from other people, this doesn’t mean that you have to be confined to your home. At least once a day get outside, even if it is just to walk around the block. Nature is a great healer; the fresh air will help to clear your head and seeing something other than your inside walls will feel good.

Maintain a Healthy Lifestyle
When you're stressed, it's easy to neglect your physical well-being. However, taking care of your body is crucial for managing stress effectively. Aim for a balanced diet, ensuring you're consuming nourishing foods that provide energy and support your immune system. Regular exercise is also beneficial as it releases endorphins, reduces tension, and improves your overall mood. Additionally, prioritize good sleep hygiene by establishing a consistent bedtime routine and creating a calm sleep environment.

Connect with Others
Seek support from your friends, family, or support groups when you're going through a stressful period. Sharing your feelings and concerns with trusted individuals can provide relief and a fresh perspective. Surround yourself with positive and supportive people who uplift you. If needed, consider professional counseling or therapy to gain further guidance and support.
Pay Attention to Your Self-Talk
A good number of people keep a running commentary going on in their own heads. In this closed system it can be easy to get into a negative feedback loop. Pay attention to your inner voice and replace thoughts like ‘I am going to get sick” or ‘the world is going to end’ with ‘I am strong and resourceful’ or I have successfully navigated challenges before’ or ‘I have the skills I need for the challenges I face today.’
Help Someone Else
When flying they say put your emergency oxygen mask on first before helping others. If you are feeling good – then take a moment to help someone else. Check on an older person who might feel even more isolated or fearful of going out. Arrange for groceries/food to be delivered to someone in need including food from events that have to be cancelled. Foster a pet from a local shelter that could use an extra hand. Share resources and tips with your neighbors. Make a donation to a college that is helping students with no place to move to. All of this will help you to keep a broader perspective and to remember the good in the world right now.

Take Breaks And Practice Self-Compassion
Remember to take regular breaks, both mentally and physically, to recharge and rejuvenate. Engage in activities that help you disconnect from stressors, even if it's just for a few moments each day. Additionally, practice self-compassion by treating yourself with kindness and understanding. Acknowledge that you're doing your best and be gentle with yourself during challenging times.
Practice relaxation techniques
Incorporate relaxation techniques into your daily routine to combat stress. Deep breathing exercises, progressive muscle relaxation, and guided imagery can help you relax your mind and body. Consider exploring activities like yoga or tai chi, which combine movement and mindfulness to reduce stress. Experiment with different techniques and find what works best for you.
Focus on Your Strengths
Think about what are you naturally good at. Making connections? Planning? Being strategic? Use your natural strengths to help you get through this. If you want to go a step further – set up a team of folks who have complementary strengths. If you are great at relationships you can be the one who checks in on people. Let the detail-oriented person check when the local grocery store has restocked the toilet paper.

Be Grateful
Even in the midst of challenges, there is always plenty to be grateful for. Take a moment each day to remember what you are grateful for. Even better, make a list and keep it as a reminder for yourself.
Faith and Prayer
If you are person of faith, use prayer to help you and others and be active in your faith community.
Putting It All Together
Taking care of yourself during stressful periods is essential for maintaining your well-being and resilience. By recognizing your emotions, prioritizing self-care activities, maintaining a healthy lifestyle, practicing relaxation techniques, setting boundaries, connecting with others, and practicing self-compassion, you can navigate challenging times with more ease. Remember that you are deserving of care and prioritize yourself during stressful periods – it's an investment in your overall happiness and well-being.
Understanding Stress & Helpful Tips
Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. In simple terms, stress occurs when something is impacting us… mostly based on the fear of the unknown.
This short video featuring Bob Monserrate (Stress Management Counselor) reminds us stress is inevitable. Stress happens because life simply impacts us in many ways that we can’t control
20 Helpful Tips
What are ways that you can help yourself to cope better at work when things are stressful?
Take a one minute break by closing your eyes and taking 60 deep breaths
Take a walk outside at lunch
Walk away from conversations that are escalating and come back if needed at a later time
Pay attention to what you listen to for music at work – choose something that uplifts
Don’t watch the news at work
Be realistic about what you can accomplish and ask for help if needed
Get a good nights sleep
Eat well, balance your nutrition to avoid energy crashes
Post an uplifting quote, story or picture above your desk
If you are feeling overwhelmed, make a plan on how to move forward
Write a list of 10 positive skills you bring to your work
Bring nature into your work with photographs or flowers
Help someone else, it will lift your spirits
Walk over to talk with a colleague instead of emailing
Journal to capture feelings and emotions
Set-up a coffee with someone you admire at work
Change up your routine by how to get to work
Meet new people by sitting with different people at lunch
Be willing to say “I don’t want to talk about that at work”
Avoid drugs and alcohol
Sollah's Mental Health Library
We have micro-learning videos and courses that get to the bottom of why good mental health is important.
Help your employees across the workplace better understand the impacts of stress.
Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. In simple terms, stress occurs when something is impacting us… mostly based on the fear of the unknown. Stress is a part of life – both at work and at home. Tackling it head-on is the best way to overcome the negative results of stress!
Get to the bottom of what good mental health means! Good mental health is what should be desired in life – both at work and at home. Tackling it head-on is the best way to overcome and have a life worth living! This short, information-packed video is a fantastic follow-up to the popular TrainingBytes® Stressed Out? Tips to Get Relief program featuring Bob Monserrate (Stress & Mental Health Counselor).
Anxiety is something we all encounter as a normal part of life. Anxiety can actually be a motivator… helping us accomplish a task at hand that needs to be done. In simple terms anxiety is characterized as extreme fear or worry. Besides being worried and fearful about life in general, there is another type of anxiety that involves an irrational fear reaction in the presence or anticipation of a specific object, place, or situation.
The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between stressors. As a result, the person becomes overworked, and stress-related tension builds.
New Micro-Learning! Good mental health could have a different meaning to each of us, but it’s generally defined as the ability to think, feel, and respond in ways that we need and want to in order to live our lives as fully and independently as possible. It also means that we're able to cope with daily stresses all the while accomplishing personal goals. Good mental health doesn't mean that we always feel happy or that you never have bad moods or bad days.
Due to the recent pandemic, organizations are navigating a broad range of issues that span from keeping their employees and customers safe to re-configuring business operations and getting things to a 'new' normal. This short video program is a great introduction to what employees might see in the post-pandemic workplace.
