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Signs of Stress and How Do We Cope

March 31, 2025by Jacqueline Samuda

I was honored to participate in the Montgomery County, Maryland, Caribbean American Advisory Group’s Community Conversation on March 25, 2025. The panel focused on Immigration, Houses of Worship, and Stress Management, and I appreciated the opportunity to engage in such an important discussion.

Highlights of my panel discussion included:

Signs of stress: 

Changes in appetite

Fear

Persistent worries

Fatigue

Insomnia or sleeping too much

Irritability

HOW DO WE COPE?

Seeking out community in whatever form accessible

To get connected

To get information

To find comfort

To strategize

To get validation

In community we can NAME and acknowledge our experiences and reasserts our collective strengths and our resilience. In community we can acknowledge our long history of confronting challenges and managing insurmountable obstacles that have threatened our very existence.

ENGAGE IN DAILY PRACTICES

— Holding on to as many healthy habits as possible

–Getting some form of physical exercise daily

–Reaching out and maintaining contact with people we care about and who love us;

–Engaging in prayers and spiritual practices

–Engaging in MINDDFUL PRACTICES which also help us to feel more grounded.

The more grounded we are, the more likely we will be able to identify possible solutions to meet the current challenges!

EXAMPLES OF GROUNDING EXERCISES

The Five Sense Exercise:

Stop!  Pause! Breathe in deeply and look around.

Name: 5 things you can see

Touch 4 things and feel the different textures

Listen and identify 3 sounds,

Smell and name two different odors, and

Identify 1 thing you can taste.

(The DBT Skills Training Manual by Marsha Linehan

The Butterfly Hug

Position your hands:

Cross your arms over your chest, as if you’re hugging yourself. Place your hands on your upper arms, or slightly below your collarbone.

Tap rhythmically:

Alternate tapping or gently patting your upper arms with your hands, mimicking the gentle fluttering of butterfly wings.

Breathe deeply:

As you tap, take slow, deep breaths, inhaling through your nose and exhaling through your mouth.

(Lucina Artigas and Ignacio Jarero)

by Jacqueline Samuda

I'm a multilingual psychotherapist who specializes in providing culturally-sensitive treatment to a diverse clientele. With 20 years at agencies such as the Montgomery County Victim Assistance and Sexual Assault Program, the DC Commission on Mental Health and the National Center for Children and Families, I have experience in helping clients with depression, anxiety and victimization. I am particularly interested in working with clients to heal from physical and sexual trauma as well as addressing issues of disempowerment, cultural adjustment and life transitions. I am a Somatic Experiencing Practitioner and EMDR Therapist. My interactive approach also involves providing support and practical feedback.