Coping.org:
Tools for Coping
with Life's
Stressors
|
|
|
|
|
| Emotion | Feeling Cluster |
| Boredom | listless, unoccupied, restless, uneasy, a need for novelty, change, or excitement |
| Anger | rage, hate, cheated, infuriated, spiteful, mean, mad, or envious |
| Guilt | ashamed, miserable, remorse, blamed, distraught, or pain |
| Tired | exhausted, overworked, drained, not enough sleep, run ragged, drowsy, numb, listless |
| Depression |
left out, ugly, empty, powerless, victimized, suffering, useless, low, sad, helpless, discouraged, or troubled |
| Anxious | overstressed, out of control, nervous, overwhelmed, uneasy, tense, pressured, panicked, troubled, confused, or shocked |
| Lonely | unwanted, unappreciated, left out, ignored, unloved, alone, hurt, neglected, ugly, or rejected |
| Fearful | afraid, tense, anxious, nervous, weak, worried, skeptical, frightened, threatened, or panicked |
| Excited | eager, driven, energetic, capable, turned on, enthusiastic, motivated, or clever |
| Comfortable | proud, refreshed, appreciated, satisfied, accomplished, useful, respected, content, confident, full, calm, or relaxed |
| Happy | good, nice, glad, loved, pleased, wonderful, delighted, or beautiful |
Any
of the following healthy activities could be substituted for the unhealthy
compulsive behaviors. Remember, to have a recovered lifestyle, enjoy
everything in moderation.
Be
watchful for emotions which lead to unhealthy behaviors.
Do
deep breathing exercises.
Take
a walk.
Get
involved in an exercise program.
Read
a book.
Block
out desire to act compulsively by thought stopping.
Pay
more attention to the people and activities with whom you are currently
involved.
Remember
the goal to attain a recovered lifestyle.
Use
a stress-reduction technique to reduce tension.
Ignore
the desire to eat, drink, smoke, abuse drugs, gamble, shop, etc.
Work
out emotions which lead to unhealthy behaviors.
Use
emotional release activities to rid yourself of unhealthy emotions.
Make
a telephone call to a relative, friend, or a SEA's Buddy.
Avoid
the settings that arouse negative emotions.
Talk
out feelings with a relative, friend, or SEA's Buddy.
Use
rational thinking to problem solve an irrational belief that would lead to
unhealthy, compulsive behavior.
Alter
the way food or drinks are used in social and celebration events.
Establish
a fixed pattern of times and places for meals, exercise, rest, leisure and
reading.
Establish
times and places for eating, drinking, or interacting with others that are
not emotionally provocative.
Use
the TEA System
to keep an eye if your actions and thoughts are consistently healthy and
in sync with healthy emotional responses.
Use
the ALERT System to deal with
stressful, anxiety-provoking and panic emotions.
Use
the ANGER
System to ventilate and release negative emotions.
Use
the LET GO
System to free yourself of the compulsive need to control people,
places, and things which are the uncontrollables and unchangeables in your
life.
Use
the CHILD System to deal with
feelings of boredom, loneliness, isolation, and abandonment.
Use the RELAPSE System to get you back on track if you succumb to emotions which lead you to unhealthy behaviors.
NOTE: For more information on this section, look at the Tools for Personal Growth and Tools for Anger Work-Out on this site.
|
|
The SEA's
Tools for a Recovery Lifestyle
Coping.org
is a Public Service of James J. Messina, Ph.D. & Constance M. Messina, Ph.D.,
Email: