Stress Management

How to Reduce, prevent, and Cope with Stress

It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control

than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Identify the sources of stress in your life

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What yo u did to make yourself feel better.

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

Smoking Drinking too much Overeating or undereating Zoning out for h ours in front of the TV or computer Withdrawing from friends, family, and activities

Using pills or drugs to relaxe Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (lashing out, angry outbursts, physical violence)

Dealing with Stressful Situations: The Four A’s

Change the situation: Avoid the stressor. Alter the stressor.

Change your reaction: Adapt to the stressor. Accept the stressor.

Stress management strategy #1: Avoid unnecessary stress

Learn how to say “no” –

Avoid people who stress you out

Take control of your environment

Avoid hot-button topics

Pare down your to-do list

Stress management strategy #2: Alter the situation

Express your feelings instead of bottling them up

Be willing to comp

romise.

Be more assertive

Manage your time better

Stress management strategy #3: Adapt to the stressor

Reframe problems.

Look at the big picture

Adjust your standards

Focus on the positive.

Stress management strategy #4: Accept the things you can’t change

Don’t try to control the uncontrollable.

Look for the upside.

Share your feelings.

Learn to forgive

Stress management strategy #5: Make time for fun and relaxation

• Go for a walk.
• Spend time in nature.
• Call a good friend.
• Sweat out tension with a good workout.
• Write in your journal.
• Take a long bath.
• Light scented candles.

· Savor a warm cup of coffee or tea.

· Play with a pet.

· Work in your garden.

·

Get a massage.

· Curl up with a good book.

· Listen to music.

· Watch a comedy.

Stress management strategy #6: Adopt a healthy lifestyle

· Exercise regularly.

· Eat a healthy diet.

· Reduce caffeine and sugar

· Avoid alcohol, cigarettes, and drugs.

· Get enough sleep