Finding Ways To Cope With Stress & Frustration

We find ourselves living in strange and unprecedented times. The last six months have changed the way we live. Our relationships, our friendships and the way we work have all changed dramatically and we’re having to get used to a ‘new normal’.

Getting used to the new normal however does have it’s challenges. Whist home life and maintaining relationships and friendships have been easier to adjust to work has proved to be a little more challenging and dare I say frustrating at times.

I guess more than anything it’s the uncertainty that drives the frustration. While I have some semblance of control on what I do and how I can adapt to certain situations I can’t say the same about those whom I work with as they have their own set of challenges.

Psychologists say that frustration stems from stress and we all have different stressors so it’s important to identify yours. 

Stress experts recommend setting aside 10 – 20 minutes a day for relaxation practice and one of the most effective relaxation techniques and is deep breathing. 

• Sitting comfortably with your back straight or lying down on your back put one hand on your stomach.
• Breathe in through your nose and the hand on your stomach should rise.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale.
• Continue to breathe in through your nose and out through your mouth. 
• At first you may only be able to take a few deep breaths but this will improve. 
• Try to inhale enough so that your lower abdomen rises and falls. 
• As you get used to taking deep breaths you can introduce counting your breath. So you may count to three on the inhale and then breath out for three. 
• Don’t force your breath, only do what feels comfortable for you. 

Another way to reduce stress is exercise. This could range from going for a walk to running, working out or my personal favourite, yoga.

Here are 5 yoga poses that really help me when I’m having one of those days and just need a few moments to get away from it all and focus on me.

Balasana (Child’s Pose)

• Sitting on the heels of your feet, fold your torso over your thighs and rest your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

Uttanasana (Standing Forward Bend)

• Standing in Mountain Pose, lift your arms up and dive forward into a Forward Bend, keeping your back flat and your hands on the floor or wooden block. 
• You can keep your legs straight or bend your knees slightly depending on your flexibility and comfort.

Viparita Karani (Legs Up the Wall)

• Start by sitting on the floor facing the wall
• Bend your knees and lie back on the floor
• Put your feet up against the wall and move your torso forward until your lower spine touches the back of the wall.
• Ensure that your legs are extended and the backs of your legs are against the wall.
• Let your arms rest next to you, palms facing upwards.

Cat/Cow Pose

• Lower your knees to the floor and put your hands in front of you so you’re on all fours.
• Keeping your arms straight, place your palms directly under your shoulders maintaining a neutral spine.
• Inhale and drop your belly and roll your shoulders back into Cow Pose.
• Exhale, press your palms into the floor and arch your back, dropping your tailbone into Cat Pose.
• Repeat this sequence a few times to help relieve tension in your back

Savasana (Corpse Pose)

• Lie flat on your back with your feet pointing out to the sides and your palms facing up. You can put a bolster under your knees if lying flat on the floor/mat isn’t comfortable for you.
• Nestle your shoulder blades down your back and across the mat, releasing all the tension in your body.
• Close your eyes. Breathing normally, rest here and feel the tension wash away.