Stress management

Stress management

• 1.
  STRESS MANAGEMENT
• 2.
  Identify the sourcesof stress in your life To identify your true sources of stress, look closely at your habits, attitude, and excuses • Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? • Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”). • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
• 3.
  Start a StressJournal • What caused your stress (make a guess if you’re unsure) • How you felt, both physically and emotionally • How you acted in response • What you did to make yourself feel better
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  Look at howyou currently cope with stress 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 hours in front of the TV or computer  Withdrawing from friends, family, and activities  Using pills or drugs to relax  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)
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  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
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  Stress management strategy#2: Alter the situation • Express your feelings instead of bottling them up. • Be willing to compromise. • Be more assertive. • Manage your time better.
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  Stress management strategy#3: Adapt to the stressor • Reframe problems. • Look at the big picture. • Adjust your standards. • Focus on the positive.
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  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.
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  Stress management strategy#5: Make time for fun and relaxation • Set aside relaxation time. • Connect with others. • Do something you enjoy every day. • Keep your sense of humor. Healthy ways to relax and recharge  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.
• 11.
  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.