Stress is the accumulation of tension that you begin to feel, both physically and emotionally, as you try to adapt to all the changes and demands in your environment. There are many stressful life events that we all experience at one time or another, such as death of a loved one or the loss of an important relationship. While these events would be stressful to anyone, it is not so much what happens out there, as what you do with it for yourself. In addition, stress can build up on a daily basis due to school and financial pressures and can be just as damaging as major life events if you do not learn how to release it. How you manage the stressful events in your life will determine whether you feel temporary anxiety or long-term anxiety, relatively short-term sadness and grief, or chronic depression. This is true for physical problems as well. If you find ways to manage your stress you might have only mild stomach or intestinal distress from time to time rather than developing ulcers or colitis. That is to say, if you do not manage the stress in your life on a daily basis, it can have long-term consequences. Coping with stress There are many ways to cope with stress but it is best to match your coping strategy with your stress response. Physiological coping strategies: One way to reduce stress if you respond to stress physiologically is to use breathing techniques with muscle relaxation. When using breathing techniques, you want to inhale and exhale deeply. While inhaling, you can tighten the muscles that are typically tense when you are stressed. When exhaling, relax those same muscles. Be sure to recognize the difference between the tense muscle and the relaxed muscles. Usually, it is best to do a consistent count for each inhale and exhale such as a count of two or three. This will help slow down your heart rate and breathing rate. It will also help relax your muscles and your mind as you are increasing the amount of oxygen to both. Behavioral coping strategies: There are both positive and negative coping strategies that people use. Some people may drink or smoke because of stress but these are obviously negative coping strategies. Some positive coping strategies are writing goals to tackle the problem, writing “to do†lists, exercising, or doing the things that increase eustress (good stress). Writing goals and lists help to organize thoughts and actions so that you know how to fix the problem or possibly remove the stressor if possible. Exercise increases endorphins in our body or gives us the “runner’s high†while also releasing the tension in our body and feelings of anxiety, depression, anger, and frustration. Cognitive coping strategies: Along with using some of the previously stated coping strategies, you may want to use positive self-talk or give yourself reaffirming statements. It is very easy for people to tell themselves, “I stink!†and believe it when problems happen. Instead, recognize the times that you use the negative statements that decrease your confidence and use a cue word such as “relax†or “stop†to remind yourself to stop saying these statements. Then use positive, reaffirming statements of aspects at which you are good to replace those negative thoughts. If you are struggling with your defense during a game, you may want to say that you are good at the offense while also reminding yourself about the good aspects of your defensive game Read more on my blog.