Therapists admit to various coping strategies when hit by a wave of stress or overload

Therapists admit to various coping strategies when hit by a wave of stress or overload

Feeling overwhelmed? You're not alone, buddy! Even the finest of therapists have their moments of stress and anxiety. So, we asked these experts to spill their secrets on what they do to chill the eff out when things get too much. Here are their 20 top tips that range from breathwork and movement to cold showers and mantras. Give 'em a shot and see which one works best for you!

1. Talk to yourself out loud: Feel like you're going nuts? Stand tall and speak your damn thoughts out loud, yes, seriously! It strips them of their power and brings you back to reality faster than you can say "oh my god." -Vasavi Kumar, licensed master social worker and author of "Say It Out Loud"
2. Break your to-do list down: When everything feels like it's on fire, take a breather and pick one task to tackle. Break it down into smaller steps, and voila! Suddenly, everything feels more manageable, and you're in control. -Melissa Legere, licensed marriage and family therapist
3. Let yourself cry it out: Sometimes, all you need is a good cry to release those pent-up emotions. Repeat a mantra like "I refuse to sink" to remind yourself you'll bounce back. -Natalia Piszczek, licensed professional counselor on our platform
4. Take a cold shower: Chill the eff out by dunking your mug in a bowl of ice water, my man. The sudden change in temperature will shock your system and help you feel more grounded. -Eli Weinstein, licensed clinical social worker and host of The Dude Therapist podcast
5. Practice grounding: Use the 5-4-3-2-1 technique to shift focus from anxious thoughts. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to reset your mind and body. -Arlie Rogers, licensed professional counselor on our platform
6. Repeat a powerful mantra: Choose a mantra like "I can do hard things" or "I trust myself to make the right decisions" and repeat it until you believe it. -Dr. Corey Yeager, licensed marriage and family therapist and author of "How Am I Doing?"
7. Question the urgency: Take a deep breath, calm down, and ask yourself if everything really needs to be done right now. Most of the time, the answer is no, my dude. -Beth Gulotta, licensed mental health counselor and host of the Quiet the Clock Podcast
8. Move that body: Go for a walk, do some yoga, or dance like no one's watching. Getting your body moving helps you feel more centered and calm. -Dr. Jenny Wang, licensed psychologist and author of "Permission to Come Home"
9. Spend some alone time: After a chaotic day, get some peace and quiet. Sit in warm lighting and read a book or simply enjoy the quiet. -Maya Nehru, licensed marriage and family therapist
10. Focus on your breathing: When stress kicks in, slow your breath down. Breathe in for four counts, hold it for seven, then exhale for eight. It's simple but powerful. -Brittney Cobb-Farmer, licensed clinical social worker
11. Run it out: Find a trail or hit the treadmill and let loose. Running helps you connect with your inner strength and clears your mind. -Vanessa M. Reiser, licensed clinical social worker and author of "Narcissistic Abuse"
12. Let go of responsibilities: Feeling overwhelmed often happens when you're trying to juggle too many things. Focus on one task at a time and let go of what you don't need to hold onto. -Laura Buscemi, licensed professional counselor with our platform
13. Be gentle with yourself: Treat yourself with kindness and remind yourself that it's okay to feel overwhelmed. It doesn't make you weak; it makes you human. -Saba Harouni Lurie, licensed marriage and family therapist and board-certified art therapist
14. Try TIPP tricks: Grab a cold drink, do some jumping jacks, or practice progressive muscle relaxation to reset your body and calm your mind quickly. -Madeline Weinfeld Shill, licensed clinical social worker
15. Prioritize joy before work: Do something that brings you joy, like spending time with loved ones or visiting your favorite coffee shop, before diving back into work. -Jami Dumler, licensed clinical social worker at our platform
16. Try EFT tapping: Emotional freedom techniques (EFT) tapping involves gently tapping on specific points on your body while repeating out loud what you're feeling. It helps release stress and brings a sense of calm. -Alyssa Scolari, licensed professional counselor
17. Take one small step: Focus on what you can control right now and break it down into the next smallest step. It'll help you feel more in control and less overwhelmed. -Blaine Stephens, licensed professional counselor with our platform
18. Use cold exposure: Take a cold shower, splash cold water on your face, or drink an ice-cold beverage to snap yourself back to the present moment. -Sydney Gomez, licensed clinical social worker on our platform
19. Take slow, deep breaths: Breathe in for four counts, hold for seven, then exhale for eight. Focus just on the counting and let your worries drift away. -Jeffrey Young, licensed marriage and family therapist
20. Remember it won't last forever: Waves of stress and anxiety are temporary. Remind yourself that you've weathered storms before and will do so again. -Monica Cwynar, licensed clinical social worker on our platform
21. Engage in health-and-wellness practices for mental health, like practicing grounding techniques such as the 5-4-3-2-1 method or focusing on slow, deep breaths, to find calmness and clarity during stressful times.
22. Seek professional therapies-and-treatments for mental health, such as cognitive-behavioral therapy (CBT), to learn coping strategies that can help manage anxiety and stress more effectively in the long run.

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