7 Emotion Regulation Strategies When Mentally Not OK

Illustration (Ketut Subiyanto/Pexels)

JAKARTA - If you've asked yourself, how to stop feeling stressed, then believe me you're not alone. According to a 2020 survey of more than 3,000 US residents, conducted by the American Psychological Association, 60 percent of participants reported that they were stressed by the many problems they are currently facing.

Yes, stress can attack anyone regardless of age, gender, race, or location. Stress can be caused by several things such as work responsibilities, relationship issues, traumatic experiences, financial problems, political issues, environmental problems, health problems, and the pandemic.

Everyone has a different stress level threshold and each person has a way of dealing with their own stress. But there is a strategy in regulating emotions that you can try to reduce the stress levels you're experiencing.

The first important step to deal with stress is to find out the root cause, according to Psychcentral, Tuesday, March 7. When you feel stressed, ask yourself what causes you to feel stressed at this time? After finding the source, you will get closer to solving the problem and gradually feel better.

Ignoring or denying stress does not help solve problems. It will only be stored below the surface until you have no choice but to admit and deal with it.

Admit the fact that you feel stressed and admit any negative thoughts that arise. Try not to judge yourself for what you feel. Accepting without judging can also help reduce feelings of shame or guilt associated with stress.

A 2017 study among students showed that breathing can help reduce stress and improve mood. A 2019 study (with a limited sample size) showed that the breathing of the diaphragm can also relieve physiological and psychological stress.

When you feel easily stressed, try to take a deep breath and focus on every pull and breath that follows you until you feel more comfortable. If independent breathing exercise like this is not successful, try meditation.

It's easy to focus on things out of control. But this has the potential to increase your anxiety. When you're worried about something that's out of control try to distract from things you can control. It sounds easier to say than to do, but the practice of releasing what you can't control can be beneficial for mental health.

By deliberately setting aside time to rest can reduce the amount of stress you feel because it is too "active" throughout the day. Even a 15-minute stretch break during weekdays, a 1-minute mindfulness break, or a trip to your favorite place to watch the sunset can help.

Have you done the activities you have liked so far? Or maybe each weekend is only used to take care of to do lists that will be carried out the following week. Set aside time to bring happiness into life by doing things you enjoy.

If you are stressed and feel safe if you make physical contact, ask for a hug from a friend, partner, or family member. A 2017 study shows that touch can reduce stress and improve overall well-being.

A 2016 study in Brazil showed that massage and reiki can also help reduce stress and anxiety. So, if a loved one is unreachable due to distance problems, receiving a physical touch through this option also manages to overcome a mental one that is not doing well.