Have you ever experience
having sleepless nights just because you have piles of work to do? Were there
times you ever thought that you can't do a thing because you're so tired to
deal with it? Were there ever a time you ask yourself if what you're doing is
still good for you? Or there is this certain person that bothers the hell outta
you? Hmm. That's what you call stress.
Stress is simply a
reaction to a stimulus that disturbs our physical or mental equilibrium. In
other words, it's an omnipresent part of life. A stressful event can trigger
the "fight-or-flight" response, causing hormones such as adrenaline
and cortisol to surge through the body.
You may feel that
there's nothing you can do about stress but you have more control over stress
than you might think. You need stress management. Stress Management is all
about taking charge. Of what? It is taking charge of your lifestyle, thoughts,
emotions, and the way you deal with problems. No matter how stressful your life
seems, there are steps you can take to relieve the pressure and regain control.
We all respond to stress
differently. Students like would say that they're stressed because of
overflowing school works while those working are so stressed about the budget
for their family, the bills and their respective works. There's no "one
size fits all" solution to managing stress. If you feel that the stress in
your life is out of control, it's time to take action. Stress management can
teach you healthier ways to cope with stress, help you reduce its harmful
effects, and prevent stress from spiraling out of control again in the future.
Stress management involves changing the stressful situation when you can,
changing your reaction when you can't, taking care of yourself, and making time
for rest and relaxation.
This blog will help you
learn healthier ways to manage stress. It will give you tips on how to cope
with stress.
Stress Management
Strategy:
I- Get moving
Physical Activity play a
key role in reducing and preventing the effects of stress but you don't have to
be an athlete to do this. Any form of physical activity can help relieve stress
and burn away anger, tension, and frustration. Exercises
releases endorphin that boost your mood and make you feel good, and
it can also serve as a valuable distraction to your daily worries. The first
step is to get yourself up and moving. Here are a few easy ways:
- Put on some music and dance around
- Take your dog for a walk
- Walk or cycle to the grocery store
- Use the stairs at home or at work rather than an
elevator
- Park your car in the farthest spot in the lot and walk
the rest of the way
- Pair up with an exercise partner and encourage each
other as you work out
- Play ping-pong or an activity-based video games with
your kids or your friends
Once you’re in a habit of being
physically active, try to incorporate regular exercise into your daily
schedule. When you’ve exercised, you’ll likely find it easier to put other
stress management techniques to use, including reaching out to others and
engaging socially.
Social engagement is the quickest,
most efficient way to rein in stress and avoid overreacting to internal or
external events that you perceive as threatening. There is nothing more calming
to your nervous system than communicating with another human being who makes
you feel safe and understood.
Reach Out and Build Relationship
- Reach out to a colleague at work
- Help someone else by volunteering
- Have lunch or coffee with a friend
- Ask a loved one to check in with you
regularly
- Accompany someone to the movies or a
concert
- Call or email an old friend
- Go for a walk with a workout buddy
- Schedule a weekly dinner date
- Meet new people by taking a class or
joining a club
- Confide in a clergy member, teacher,
or sports coach
Reach out to family and friends and
connect regularly in person. The people you talk to don’t have to be able to
fix your stress; they just need to be good listeners. Opening up is not a sign
of weakness and it won’t make you a burden to others. In fact, most friends
will be flattered that you trust them enough to confide in them, and it will
only strengthen your bond. And remember, it’s never too late to build new
friendships and improve your support network.
III – Avoid Unnecessary Stress
It’s not healthy to avoid a
stressful situation that needs to be addressed, but you may be surprised by the
number of stressors in your life that you can eliminate.
- Learn how to say “no”
– Know your limits and stick to them. Whether in your personal or professional
life, taking on more than you can handle is a surefire recipe for stress.
Distinguish between “should” and the “musts” and when possible, say “no” to
taking on too much.
- Avoid people who stress you out – If someone consistently causes stress in your life, limit
the amount of time you spend with that person, or end the relationship.
- Take the control of your environment – If the evening news makes you anxious, turn off the TV. If
traffic makes you tense, take a longer but less-traveled route. If going to the
market is an unpleasant chore, do your grocery shopping online.
IV- Alter the
Situation
If
you can’t avoid a stressful situation, try to alter it. Often, this involves
changing the way you communicate and operate in your daily life.
- Express your feelings
instead of bottling them up. If something or someone is bothering you, be more
assertive and communicate your concerns in an open and respectful way. If you’ve
got an exam to study for and your chatty roommate just got home, say up front
that you have only five minutes to talk. If you don’t voice your feelings,
resentment will build and stress will increase.
- Be willing to
compromise. When you ask someone to change their behavior, be willing to do
the same. If you both are willing to bend at least a little, you’ll have a good
chance of finding a happy middle ground.
- Manage your time better. Poor time
management can cause a lot of stress. But if you plan ahead and make sure you
don’t overextend yourself, you’ll find it easier to stay calm and focused.
V – Adapt to the
stressor

How
you think can have a profound effect on your stress levels. Each time you think
a negative thought about yourself, your body reacts as if it were in the throes
of a tension-filled situation. Regain your sense of control by changing your
expectations and attitude to stressful situations.
- Reframe problems. Try to view
stressful situations from a more positive perspective. Rather than fuming about
a traffic jam, look at it as an opportunity to pause and regroup, listen to
your favorite radio station, or enjoy some alone time.
- Look at the big picture. Take perspective
of the stressful situation. Ask yourself how important it will be in the long
run. Will it matter in a month? A year? Is it really getting upset over? If the
answer is no, focus your time and energy elsewhere.
- Adjust your standards. Perfectionism
is a major source of avoidable stress. Stop setting yourself up for failure by
demanding perfection. Set reasonable standards for yourself and other, and
learn to be okay with “good enough”
VI – Accept the things
you can’t change

Many
sources of stress are unavoidable. You can’t prevent or change stressors, such
as the death of a loved one, a serious illness, or a national recession. In such
cases, the best way to cope with stress is to accept things as they are. Acceptance
may be difficult, but in the long run, it’s easier than railing against a
situation you can’t change.
- Don’t try to control
the uncontrollable. Many things in life are beyond our control--- particularly the behavior
of other people. Rather than stressing out over them, focus on the things you
can control such as the way you choose to react to problems.
- Look for the upside. When facing
major challenges, try to look at them as opportunities for personal growth. If your
own poor choices contributed to a stressful situation, reflect on them and
learn from your mistakes.
- Learn to forgive. Accept the fact
that we live in an imperfect world and that people make mistakes. Let go of
anger and resentments. Free yourself from negative energy by forgiving and
moving on.
VII – Make time for
fun and relaxation
Beyond
a take-charge approach and a positive attitude, you can reduce stress in your
life by nurturing yourself. If you regularly make time for fun and relaxation,
you’ll be in a better place to handle life’s stressors.
Develop a “stress relief toolbox”
Come up with a list of healthy ways
to relax and recharge. Try to implement one or more of these ideas each day,
even if you're feeling good.
- Go for a walk
- Spend time in nature
- Call a good friend
- Play a competetitive game of tennis or racquetball
- 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 you garden
- Get a massage
- Curl up with a good book
- Listen to music
- Watch a comedy
Don’t get so caught up in the hustle and bustle of life that
you forget to take care of your own needs. Nurturing yourself is a necessity,
not a luxury.
VIII- Adopt a Healthy Lifestyle
In addition to regular exercise, there are other healthy
lifestyle choices that can increase your resistance to stress.
- Eat a
healthy Diet. Well-nourished bodies are better prepared to cope with
stress, so be mindful of what you eat. Start your day right with breakfast, and
keep your energy up and your mind clear with balanced, nutritious meals
throughout the day.
- Reduce
caffeine and sugar. The temporary “highs” caffeine and sugar provide often
end in with a crash in mood and energy. By reducing the amount of coffee, soft
drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and
you’ll sleep better.
- Avoid
alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary. Don’t
avoid or mask the issue at hand; deal with problems head on and with a clear
mind.
- Get
enough sleep. Adequate sleep fuels your mind, as well as your body.
Feeling tired will increase your stress because it may cause you to think
irrationally.
Again, stress management is all about taking charge. Of
what? It is taking charge of your lifestyle, thoughts, emotions, and the way
you deal with problems. Stress management involves changing the stressful
situation when you can, changing your reaction when you can’t, taking care of
yourself, and making time for rest and relaxation
bibliography:
Robinson, L. et al, (2015, October). Stress Management: How to
Reduce, Prevent, and Cope with Stress.