[PDF] A Practical Guide to Coping

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Feeling stressed after a sudden, unexpected event is normal Coping with stress feelings Accepting help from others is a healthy way to cope

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legal, behavioral or other issues. As you read this information, it is your responsibility to make sure that the facts and ideas apply to your situation. A Practical Guide to Coping

Common Reactions

Feeling stressed after a sudden, unexpected event is normal. Stress only becomes a problem when it

overwhelms one's ability to cope and interferes with taking care of our daily responsibilities. Coping with stress

begins with recognizing our reactions and then taking steps to manage them in a healthy way. The reactions

below are some of the common reactions to a sudden, unexpected event.

Physical Reactions

>Shock >Fatigue >Nausea >Insomnia >Dizziness >Headaches >Loss of appetite >Rapid heart rate

Emotional Reactions

>Fear >Guilt >Anger >Denial >Anxiety >Sadness >Irritability >Depression >Self-blame >Apprehension

Additional Information

This information is brought to you by ComPsych® GuidanceResources®. This company-sponsored benefit offers

confidential help and support 24 hours a day, 7 days per week, at no cost to you or your immediate family. Our

Guidance Consultants can assist you with your concerns at: 844.744.1370Behavioral Reactions >Agitation >Social isolation >Emotional outbursts >Impaired sleep pattern >Impaired work performance >Increased or decreased appetite >Increase in alcohol consumption >Increased interpersonal conflicts >Decreased interest in daily activities

Cognitive Reactions

>Confusion >Hyper-vigilance >Memory problems >Lack of concentration >Poor decision making >Poor problem solving >Intrusive thoughts and images

legal, behavioral or other issues. As you read this information, it is your responsibility to make sure that the facts and ideas apply to your situation. A Practical Guide to Coping

Ways of Coping

Feeling better may take time after a sudden, unexpected event. The healthy activities below will help you cope

with the reactions you may be experiencing.

>Follow your daily routine. Wake up, go to bed and eat meals at your usual times. Continue to go to work

and engage in activities with friends and family to maintain a feeling of control over your life.

>Give yourself permission to feel. Feeling sad, confused, angry, scared or worried is normal. Express your

feelings as they arise.

>Talk to someone you trust. Talk with a family member or close friend about your experience and your

feelings. Accepting help from others is a healthy way to cope.

>Take care of yourself. Get enough rest and eat regularly. Engage in physical activities - even a short walk

will increase your energy level.

>Make daily decisions. Making even small decisions will give you a sense of control. If a problem is beyond

your control, accept it and move on.

>Practice relaxation. Make activities that you find relaxing part of your daily routine. Close your eyes and

visualize a peaceful scene while breathing slowly and deeply. This can temporarily remove you from a stressful

situation.

>Create a comfortable environment. Surround yourself at home and work with things that you enjoy. Listen to

music that helps you feel relaxed.

>Take one thing at a time. For people under stress, any ordinary workload may seem overwhelming. Do not

multi task. Perform one task at a time until the project is completed.

>Allow extra time. Normal activities may seem more difficult and take longer than usual to complete. Allow

yourself extra time and do the best you can.

>Take a break. Reading a favorite book or watching a favorite movie will allow you the time you need to look at

the event from a different perspective.

Additional Information

This information is brought to you by ComPsych® GuidanceResources®. This company-sponsored benefit offers

confidential help and support 24 hours a day, 7 days per week, at no cost to you or your immediate family. Our

Guidance Consultants can assist you with your concerns at: 844.744.1370

legal, behavioral or other issues. As you read this information, it is your responsibility to make sure that the facts and ideas apply to your situation. A Practical Guide to Coping

Do's and Don'ts

People who experience a sudden, unexpected event may demonstrate changes in behavior. It is important to

manage your stress in a healthy way. The "do's" and "don'ts" below will help you cope and reduce the probability

of long term reactions. Do's >Get enough rest >Maintain a regular diet >Follow a familiar routine >Accept help from others >Take one thing at a time >Reach out to help others >Maintain an exercise regimen >Expect the event to upset you >Talk to others about the event >Spend time with family/friends

Following these suggestions will help you cope and reduce your stress. In fact, coping with a traumatic event in

a healthy way will increase your resilience and prepare you for life's next challenge. If your reactions persist,

contact your EAP to speak with a counselor who will assist you with getting additional help.

Additional Information

This information is brought to you by ComPsych® GuidanceResources®. This company-sponsored benefit offers

confidential help and support 24 hours a day, 7 days per week, at no cost to you or your immediate family. Our

Guidance Consultants can assist you with your concerns at: 864.744.1370Don'ts >Don't stay away from work >Don't withdraw from others >Don't take on new projects >Don't look for easy answers >Don't increase caffeine intake >Don't reduce leisure activities >Don't make major life changes >Don't have unrealistic expectations >Don't drink alcohol excessively or use drugs

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