Stress produces numerous symptoms, which vary according to
persons, situations, and severity. These can include physical health decline as
well as depression. The process of stress management is known as one of the
keys to a happy and successful life in modern society. Although life provides
numerous demands that can prove difficult to handle, stress management provides
a number of ways to manage anxiety and maintain overall well-being.
Stress Management
It may seem that there is nothing you can do about stress.
The bills won’t stop coming, there will never be more hours in the day, and
your career and family responsibilities will always be demanding. But you have
more control than you might think. In fact, the simple realization that you are
in control of your life is the foundation of stress management. Managing stress
is all about taking charge: of your thoughts, emotions, schedule, and the way
you deal with problems
- Identify sources of stress
- Look at how you cope with
stress
- Avoid unnecessary stress
- Alter the situation
- Adapt to the stressor
- Accept the things you
can’t change
- Make time for fun and
relaxation
- Adopt a healthy lifestyle
- Identify the sources of
stress in your life
- Learn about hidden sources
of stress
Stress management starts with identifying the sources of
stress in your life. This is not as easy as it sounds. Your true sources of
stress are not always obvious, and it is all too easy to overlook your own
stress-inducing thoughts, feelings, and behaviours. Sure, you may know that you
are constantly worried about work deadlines.
Start a Stress Journal
A stress journal can help you identify the regular stressors
in your life and the way you deal with them. Each time you feel stressed; keep
track of it in your journal. As you keep a daily log, you will begin to see
patterns and common themes. Write down:
- 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
- Look at how you currently
cope with stress
Think about the ways you currently manage and cope with
stress in your life. Your stress journal can help you identify them. Are your
coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately,
many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but
they cause more damage in the long run:
- Smoking
- Substance or Alcohol
Dependency
- Overeating or under eating
(Binge eating)
- 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)
Learning healthier ways to manage stress
If your methods of coping with stress are not contributing
to your greater emotional and physical health, it’s time to find healthier
ones. 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.
When deciding which option to choose, it is helpful to think of the four As:
avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no
“one size fits all” solution to managing it. No single method works for
everyone or in every situation, so experiment with different techniques and
strategies. Focus on what makes you feel calm and in control.
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
More on each A`s coming up in next installment.
