‘Breathe. Sit. Plan.’

There's everyday stress like rush-hour traffic, meeting tight work deadlines or paying bills. But it can be a whole new level of stress when you're faced with a life-changing health diagnosis or an unexpected ER visit. This can be overwhelming for anyone, especially if it's you or someone you love.

In these instances, it's important to remember that your health care provider is your partner. You can count on him or her and the team of medical professionals working on your behalf to help you handle this life-changing news.

Managing a health diagnosis

"There are ways to mitigate some of the stress of a health diagnosis," says Vivian Pinner, a licensed mental health counselor with Baptist Behavioral Health.

Check out these 10 tips to help manage that "all-of-a-sudden" stress while you navigate through the health care environment.

1. Write it down.

Communicating under immense stress can be a challenge.

"When you're anxious or stressed, it's very difficult to remember and process information," said Pinner. "Prepare for your doctor appointment by writing down questions and concerns so you will have your thoughts together for the visit."

It's also helpful to bring a friend or family member for support and to help you understand complicated information.

2. Communicate your needs.

Have a problem? There are three ways to express frustration, but only one leads to a positive outcome:

• Passive: You don't express your concerns but rather walk away and do nothing. This often leads to more frustration and stress; It doesn't get your concern addressed.
• Aggressive: Your frustration turns into anger and leads to negative behaviors such as yelling, cursing and name-calling. This behavior leads to increased stress, miscommunication and resistance for others to help you with your needs. It often compounds the problem you're trying to solve.
• Assertive: This is the most effective way of communicating and it's also the most likely approach to lead to better outcomes. Simply state your questions, concerns, needs and/or feelings in a calm, direct and respectful manner.

3. Know your resources or ask for help.

Baptist Health has 24-hour support for the emotional aspects of the health care experience. Ask to speak with a chaplain, psychologist or social worker.

"It's important to meet your emotional and spiritual needs through any stressful time," says Pinner.

4. Stay physically active.

"Move as much as you are able. Positive movement helps reduce stress and increase positive thoughts," said Pinner.

Most hospitals have courtyards or healing gardens so you can take a walk and get some fresh air.

5. Don't Google.

Many times, information online isn't accurate and can increase your stress and anxiety. Diagnoses are individualized to you personally by your doctor.

6. Catch your ZZZs.

"Sleep is an important part of physical and mental health," said Pinner.

Taking care of yourself by making a good night's sleep a priority can be beneficial. If you need to stay at the hospital, bring a comfort item from home, like your own pillow or blanket.

7. Focus on the positives.

"Being intentional about focusing on gratitude, positive thoughts and blessings can transform your outlook on life," said Pinner.

Surrounding yourself with positive people, helping others and starting a gratitude journal are ways to begin this positive mindset journey.

8. Bring support to appointments.

"Bring a friend or family member to appointments that make you anxious," said Pinner. This important person will help you remember medical details and provide support in times of stress.

9. Have a distraction.

Waiting rooms are no fun, but sometimes waiting is inevitable. Bring something that engages your mind and helps pass the time. Play fun games, watch a show or bring a book.

10. Breathe.

Mental and physical health are interconnected.

"Remembering to take deep, relaxing breaths often will help you stay calm and think clearer. Doing activities that calm you, like yoga and meditation, can assist with healing," said Pinner.