Coping with Stress

Erin shares how she copes with stress using a technique called "PAGE"

- Erin

Stress – it is a term that we use very lightly. But do we as individuals really know how to come to terms with stress, so that it doesn’t affect our day-to-day lives?

Living with multiple mental illnesses, stress is something I have to continue to fight with on a daily basis. Not just stress from external environmental factors, but also the stress that I am faced with through my mind and thoughts.

Stress is an example of our body’s way of coping with “Fight, Flight or Freeze”. It is a survival mechanism that is embedded into our bodies to allow us to handle tough situations. However, when you are trying to overcome simple tasks, this stress can also inhibit you from thinking rationally. For me, If I don’t come to terms with my stress and use the tools I have learnt to relax my mind, my stress turns into anxiety and for me, this can very often turn into a downwards spiral.

When you are in a stressful situation, there is no point in overthinking the stress, although this can be easier said than done. You need to practise techniques that allow you to calm your thoughts. The more you overthink the thoughts of the stress, the less you will be able to face the problems head on and overcome them with reasoning.

One mechanism that I have learnt through continuous and deep therapy over the last couple of years, is “PAGE”. It is a simple strategy that you can use at any time and in any situation.

One simple way I use this exercise is during rush hour. Packed against people on the underground, squashed face-to-face in a confined space makes me very anxious. My mind starts to tell me that I can’t do it and to escape at the earliest moment. I feel myself struggle to breathe and I can feel my heart rate beginning into increase - this is body reacting to the “flight, fight or freeze” response, and eventually I will find myself in a panic.

However, (1) Pausing my mind, (2) Acknowledging my breathing, (3) Gathering my thoughts, and (4) noticing my Edges reminds me that I am okay and that I can cope with any situation I am faced with.

It seems so simple, but only with practice has my mind become in the routine of listening to this exercise and actually using it to it’s full potential.

Now, I am not a psychologist, nor a doctor. This is just something I have learnt from the many books I have read and the many therapists I have worked with. You can choose to use it or not, but for me it is very beneficial and allows me act in a collected manner when stressed.

The PAGE exercise;

To start with, when practising PAGE, I did it in a quiet environment, using it two or three times a day. However, once your mind gets into the routine of following the exercise you can then bring it into any day-to-day context, as frequently as you wish.

PAGE stands for: Pause, Acknowledge, Gather, and Edges.

First, pause, sit in a comfortable position and breathe in through your nose and out through your mouth. On your out-breath, say to yourself “PAUSE”. Fall into your body and feel the muscles become loose and relaxed. As you do this, focus your attention on the movement of your stomach, and ACKNOWLDEGE the breaths, in and out. Let the thoughts in your mind flow, do not engage with them and do not talk back to them. Just acknowledge that they are there and leave them to come and go. Continue paying attention to your body’s movements as you breathe in and out.

As you do this GATHER your thoughts. Rationalise them and let yourself know that you are fine. You are living, you are breathing and you are going to be okay. Now bring your attention to where you are sitting. Notice the EDGES of your hands on your legs, the edges of your legs against the chair, the soles of your feet on the ground (apply this to the position you are currently in) and breathe.

When you feel you are more collected and calm, you can go about your normal tasks that you need to carry out. Although, now you can do it in a calm and collected manner with your mind being more steady and your thoughts being more rational.

Hi, my name is Erin, I am currently in my final year studying Design Management at UAL in London. I have suffered from my mental health from the age of 10 years old. My diagnoses are still ongoing but suspected of; Depression, Anxiety, Autism, Bipolar and Borderline personality disorder. I began writing for Student Minds in order to share my own experiences of my journey with mental health. The aim is to increase awareness and to decrease the stigma attached to mental illnesses as a whole.

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831. top ways to relieve stress
832. traumatic stress
833. traumatic stress disorder
834. types of stress
835. understanding stress
836. vitamins for stress
837. ways of coping
838. ways on how to cope up with stress
839. ways people deal with stress
840. ways to alleviate stress
841. ways to avoid stress
842. ways to calm stress
843. ways to combat stress
844. ways to control stress
845. ways to cope
846. ways to cope up with stress
847. ways to cope with stress
848. ways to cope with stress and anxiety
849. ways to deal with stress
850. ways to deal with stress and anxiety
851. ways to decrease stress
852. ways to ease stress
853. ways to eliminate stress
854. ways to fight stress
855. ways to get rid of stress
856. ways to handle stress
857. ways to help relieve stress
858. ways to help stress
859. ways to improve stress
860. ways to lower stress
861. ways to manage stress
862. ways to manage stress and anxiety
863. ways to manage stress for students
864. ways to minimize stress
865. ways to overcome stress
866. ways to overcome stress for students
867. ways to prevent stress
868. ways to reduce stress
869. ways to reduce tension
870. ways to release stress
871. ways to relieve stress
872. ways to relieve stress and anxiety
873. ways to relieve tension
874. ways to remove stress
875. ways to resolve stress
876. ways to stop stress
877. ways to treat stress
878. what can help with stress
879. what can i do to reduce stress
880. what can i do to relieve stress
881. what can i do to relieve stress and anxiety
882. what can i take to relieve stress
883. what can reduce stress
884. what can relieve stress
885. what can you do for stress
886. what can you do to manage stress
887. what can you do to reduce stress
888. what can you do to relieve stress
889. what causes stress
890. what do you do to cope with stress
891. what do you do to relieve stress
892. what helps reduce stress
893. what helps with stress
894. what is good for stress
895. what is stress
896. what is stress management
897. what is the best way to reduce stress
898. what is the best way to relieve stress
899. what is the best way to relieve stress and anxiety
900. what reduces stress
901. what relieves stress and anxiety
902. what to do for stress relief
903. what to do to avoid stress
904. what to do to reduce stress
905. what to do to release stress
906. what to do to relieve stress
907. what to do to relieve stress and anxiety
908. what to do when stressed
909. what to take for stress relief
910. what to take to reduce stress
911. what to take to relieve stress
912. what's good for stress
913. what's the best way to deal with stress
914. what's the best way to relieve stress
915. where to get help for stress
916. which is a good strategy for managing stress
917. work and stress
918. work related stress
919. work related stress symptoms
920. work stress
921. work stress symptoms
922. workplace stress
923. 10 strategies for coping with stress
924. 10 tips for coping with stress
925. 10 ways of coping with stress
926. 10 ways to cope with stress
927. 10 ways to deal with stress
928. 10 ways to manage stress
929. 10 ways to relieve stress
930. 101 strategies for coping with stress
931. 101 ways of coping with stress
932. 2 ways of coping with stress
933. 20 facts about coping with stress
934. 3 approaches to coping with stress
935. 3 steps to coping with stress
936. 3 strategies for coping with stress
937. 3 ways of coping with stress
938. 3 ways to cope with stress
939. 3 ways to deal with stress
940. 3 ways to manage stress
941. 3 ways to reduce stress
942. 4 a's of coping with stress
943. 4 ways of coping with stress
944. 5 c's of coping with stress
945. 5 r's of coping with stress
946. 5 stages of coping with stress
947. 5 ways of coping with stress
948. 5 ways to cope with stress
949. 5 ways to deal with stress
950. 5 ways to manage stress
951. 50 ways of coping with stress
952. 6 resources for coping with stress
953. 
     
954.