Healthy distress management

Life is never completely free of things that bring us sorrow, scare us or make us stressed. There will always be a cause for distress. Finding healthy ways to manage this is essential for mental health. Repressing your distress instead of dealing with it can lead to or exasperate mental illness. This can range from being less productive at work because something is nagging at you to developing PTSD and dissociative symptoms from not confronting a trauma. It is easy to turn to bad habits for comfort. Drinking, overeating or self-injury can temporarily create a sense of peace. They all have negative consequences, though. Following are some healthy ways of managing distress.

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Express yourself through the arts
Art can heal. Since the early days of human existence, people have created art. It is just as powerful today. In fact, there is an entire field of art and movement therapies. Expressing your thoughts and feelings in art is a way of making your experience "real." So write a poem about the heartache you are feeling. Dance to express that feeling of reaching for something you will never have. Paint what the inside of your mind looks like. The possibilities are endless. Even if you don't consider yourself an artist, art is something everyone can participate in. Try different mediums until you find something that works for you.

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Talk about your experience
The brain doesn't like secrets. Research by James W. Pennebaker suggests that keeping secrets can have adverse effects on your physical health, including your blood pressure, sleep, and immune function. Disclosing those secrets, however, reduces stress and improves overall physical health. In other words, bottling up everything you are feeling doesn't work. It will literally make you sick. Confiding in someone is healthy for your mind and your body. Therapy is an excellent outlet, but even talking to family and friends about what is worrying you can have a positive effect. The important part is that you get it out there.

 

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Keep a journal
Pennebaker's research also states that writing in a journal can have similar favorable consequences to those of talking to someone. For some, a journal is less intimidating than a conversation. It is a safe place to say anything. If you are worried about someone reading what you wrote, you can destroy the content after you write it. Tear it into little pieces or burn it. You can also write in a way that others won't understand. Some people like writing in a foreign language. When writing about one particular topic, I use a code that only I know how to solve. This takes more effort, but if it is what makes you feel safe, go for it.




Use entertainment for catharsis

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Sometimes, all we need to feel better is to find a story we relate to. One of the reasons entertainment is so popular is that it allows us to feel less alone. I can't count the number of times I have listened to certain songs to get through the night. Some of my favorite movies contain themes that resonate in my own life. And books can be a more prolonged way of identifying with characters and their circumstances. Finding entertainment that speaks to you and your situation can be incredibly healing. Make playlists for different emotions. Own copies of movies that make you feel better. Read books that deal with what you're going through, either literally or metaphorically. You don't have to be alone.


You can read more about Pennebaker's work here.

What helps you deal with overwhelming thoughts and emotions? Let us know in the comments.