How to Handle Stressful Situations Step back and count to 10. Even if you’re pressed for time, a 10-second timeout may be just what you need to clear your head, survey the situation, and consider the consequences of your choices. Talk it out. Whether it’s a spouse, a relative, a close
friend, a colleague, or a professional counselor — talk to someone who may be able to help you consider options and their consequences more realistically. Be ready. It’s the strategy behind emergency preparedness training — if you practice reactions to stressful
choices and inappropriate behaviors as a form of escape. “There’s a little bit of literature to suggest that there is a link between high amounts of stress or anxiety and using alcohol or drugs because we’re overwhelmed with that physiological and emotional response, and the relief from that is what we’re looking for, but we’re not considering the longterm consequences,” Them says. The feeling of having to do something, or having to make a decision to change, can be fueled by the body’s urge to react. “Very often, people need to realize that they’re encountering that kind of stress or having that kind of a reaction and to take a step back and to really think through what their options are,” Drum says. “The natural impulse, to engage in some sort of response, is often not what’s required by situations that people encounter in modernday circumstances.” The results of these impulses can cause a wide range of physical reactions that can make it difficult to think logically and consider consequences. “It results in physical reactions like a panic feeling, which is a very natural feeling, but unfortunately, we’ll have it in circumstances where we really don’t want to act on it. Think of something like being pulled over by a police officer,” Drum says. “It’s stressful and chances are you’re going to have a fight or flight reaction, but you don’t want to act on it. You have to be able to keep a handle on that and decide what you want to do rather than go with the impulse.” The tendency to react on impulse doesn’t have to be caused by an acute or immediate threat. Dealing with chronic stress also can trigger the reaction. “Stress will build up in people where they will have a panic reaction even though not much is going on,” Drum says. “And then, suddenly, there’s still that push to run away
or snap at somebody or to take it out on somebody. It’s important that people realize that those physical reactions are not necessarily what they should base their decisions on.”
situations, your “automatic” response is more likely to be the right one.
irrelevant information and isolate the core decision that needs to be made.
Channel your basic instincts. Your innate “fight or flight” reaction, which focuses your attention on the biggest threat when you’re in danger, can help you see past
Make a list. Identify both the pros and cons of your decision to help ensure you’re not overemphasizing either positive or negative outcomes because of stress.
Professionals in law enforcement and the military receive extensive training to prepare them to channel their reactions to extremely stressful situations. “In the case of a police officer or in the military, the better the training, the more they can anticipate the kinds of situations they’re going to find because in an acute stress situation, you don’t want to have to think too much. You want to have a pretty clear idea of where you want to go with it,” Drum says. “It’s why it’s good to have fire drills and things like that so that people have some idea of what they’re supposed to do in those extreme circumstances.” You can use that same reasoning by being prepared for stressful situations and the challenges that may arise while you’re experiencing them. The value of support groups, both formal and informal, as well as professional counseling, can help you consider potential solutions for problems that might arise during stressful situations, Drum says. “Stress, particularly difficult stress that goes on and on, can lead people to isolate themselves. And isolation tends to make it worse. So, when people can be in contact with others and have some supportive relationships, that can be very important,” he says. “Having someone around can help you realize when you’re under stress as well as help you come up with solutions.” It’s also important to ensure that you’re taking steps to reduce stress to a level that’s manageable. Techniques such as meditation, deep breathing, or relaxing hobbies can help you maintain a healthy balance. “Exercise, eat well, sleep with a regular sleep schedule, or talk to a spouse, a friend, or sibling about what’s happening just to blow off some steam,” Them says. “It’s hard to say when a person is too stressed. Generally speaking, when we notice we’re stressed, we’ve got to the place where we’re too stressed.” HL
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