Stress Management

  • What Can Be Done to Reduce Stress.


    1. Break down every big job into small components so it doesn't become overwhelming to you. Make a list of the work you want to accomplish each day. Prioritize your list and work on accomplishing the top 3 items.

    2. Do neck rolls frequently throughout the day to relieve the stiffness and tightness in neck muscles. Let your shoulders drop. Release the tension.  You could also think about stretching more frequently to relieve tightness in your muscle groups.  

    3. Become more aware of your surroundings. By deliberately slowing down your thoughts, the way you walk and your conversations with others, you absorb more of your surroundings and reorient yourself to a slower pace.

    4. Avoid being a perfectionist. Put your best effort into whatever you are doing; then relax and don't worry about the results. Perfection implies unrealistic expectations. Perfectionists are hard to live with because of the excessive demands they make on themselves and others.

    5. Temporarily remove yourself from the situation when problems begin to overwhelm you. Once your mind is rested, you will see solutions.

    6. Be assertive. Take action and speak clearly and openly on your ideas and needs.

    7. Take time out from your work. Schedule regular breaks, or even vacations and opportunities to just get away from it all. Try to plan these in such a way that they are long enough and frequent enough to allow you to relax and change your routine and pace.

    8. Exercise regularly and moderately. Research has suggested that those who exercise regularly, for example, 3 to 4 times a week, tend to live longer and healthier lives than those who do not. Walk, run, bike, play sports, or find something that will elevate your heart rate, but is enjoyable for you

    9. Maintain a reasonable diet. Three meals a day is important for all of us. A number of research studies have suggested that those who have 3 meals a day, especially those who eat breakfast, live longer and healthier lives. Avoid junk food and try to eat a balanced diet. Listen to your body and its reaction to your food intake. If you attend to your body's reactions, you will learn the importance of regular and balanced meals.

    10. Develop outside interests and activities. Total involvement in job or home responsibilities can produce total isolation and an obsession with work. Relax on weekends by doing something different from the pattern you have established during the week.

    11. Think about something entirely different than work or school.  Close your eyes and visualize an extremely relaxing and peaceful scene. Try to see it as clearly and distinctly as you can in your mind's eye. Color in the trees and the ocean. Focus on color. Let yourself relax. Let the tension slip away. Take a breath--deeply and slowly.

    12. Talk it out. When things get to you, find someone you can talk to and confide in. Expressing your feelings has a purpose. It allows you to release the feelings of tension and anger that have built up. Effective communication with others is a key factor in being able to cope with stress. Keep the channels of communication open with those close to you. Learn to talk about your frustrations and thoughts