Stress ManagementHow to reduce, prevent, and cope with stress

What Is STRESS?

Stress is a conditioned experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize”

In other words what we feel when we think we’ve lost control of events

How To Manage Your Stress

The simple realization that you’re in control of your life is the foundation of stress management

Managing stress is all about taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems

The ultimate goal is a “balanced life”. Time for work, relationships, relaxation, and fun!

How To Manage Your Stress Step #1: Identify sources of stress in your

life Not always obvious For example, you may be worried about project

deadlines, when maybe procrastination is the source of your stress

How to identify sources of stress: Do you explain your stress as being temporary?

“I just have a million things going on right now” Do you define stress as an integral part of your

work or home life? “ I have a lot of nervous energy, that’s all”

Do you blame your stress on other people or outside events?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside of your control

Step 2: Look at how you currently cope with stress Are your coping strategies healthy or unhealthy, helpful or

unproductive?

Unhealthy ways of coping: Smoking Drinking too much Overeating/ undereating Watching T.V. for hours Sleeping too much Using pills/drugs to relax Procrastinating Taking your stress out on others

How To Manage Your Stress

How To Manage Your Stress

There are many healthy ways to manage and cope with stress, but they all require change

You can either change the situation or change your reaction

The Four A’s: Change the situation:

Avoid the stressor Alter the stressor

Change your reaction: Adapt to the stressor Accept the stressor

#1 Avoid the Stressor Learn how to say “no”

Don’t take on more than you can handle

Avoid people who stress you out Limit the amount of time you spend with

them, or end the relationship entirely Take control of your environment

For example, If the evening news makes you anxious, turn the T.V off

Avoid hot button topics Religion and politics

Pare down your to-do list Drop tasks that aren’t truly necessary to

the bottom of the list or eliminate them entirely

#2 Alter the Stressor

What can you do to change things so the problem doesn’t present itself in the future?

Express your feelings instead of bottling them up Communicate your concerns in a

open and respectful way

Be willing to compromise Be more assertive

For example you have an exam to study and your roommate wants to talk

Manage your time better

#3 Adapt to the Stressor

If you can’t change the stressor change yourself

Reframe problems View stressful situations from a more

positive perspective Look at the big picture

How important will it be in the long run?

Adjust your standards Don’t demand perfection

Focus on the positive Take the time to reflect on all the

things you appreciate in life

#4 Accept the Stressor

Some sources of stress are unavoidable. For example a death of a loved one.

Don’t try and control the uncontrollable Focus on the things you can

control Look for the upside

“What doesn’t kill us makes us stronger”

Share your feelings Talk to a trusted friend or therapist

Learn to forgive Free yourself from negative

energy by forgiving and moving on

Make Time for Fun and Relaxation

Healthy ways to recharge: Go for a walk Spend time in nature Call a good friend Workout Write in a journal Take a long bath Play with a pet Curl up with a good book Listen to music Watch a comedy movie

Physical Health

You can increase your resistance to stress by strengthening your physical health

Exercise regularly Plays a role in reducing and preventing the effects of stress Make time for at least 30 minutes of exercise, 3 times per week

Eat a healthy diet Don’t forget to eat breakfast Eat nutritious meals throughout the day

Reduce caffeine and sugar Reduce the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet. You will

feel more relaxed and sleep better.

Avoid alcohol, cigarettes, and drugs Relief is only temporary Deal with your problems head on. Don’t avoid the issue at hand

Get enough sleep Sleep fuels your mind, as well as your body