stress management three ways
There are basically three methods to handle stress:
- Control the meaning that the stressor has for you.
- Change the situation that causes the distress.
- Control the effects of stress on your body.
Which method is right for you? That depends on how you experience stress and what symptoms it causes for you.
Read all three sets of symptoms below and decide which set most applies to you. Then read the corresponding stress reduction suggestions and put them into action.
If you experience these stress symptoms:
- Worrying
- Evaluating yourself as a failure because you fell short on certain standards
- Having a win-lose approach to life that puts your self-esteem on the line in every situation
- Engaging in moralistic thinking about how others should behave that leads to frustration, anger, and moral indignation
- Having a low tolerance level for life's inevitable frustrations
Try this stress management method: Control the Meaning
- Understand that you are not influenced by facts but instead by your interpretation of facts.
- Understand that thoughts determine feelings; because you choose your thoughts, you can control your emotions.
- Identify your stress-inducing thoughts. Write them down as soon as you experience them. Also, describe the situation and your reaction to it.
- Change or "cool off" your thoughts.
- Use a sensitive listener as a sounding board to help reveal attitudes that cause tension.
- Look at the situation from another perspective. Ask, "What's the worst thing that could happen? Can I live with that?"
If you experience these stress symptoms:
- Your present situation is damaging to your sense of control and self-esteem
- You feel you must make a change
Try this stress management method: Change the Situation
- Define the problem.
- Brainstorm the options available to alter the situation. Here are some possibilities:
- Leave the situation. Keep in mind the risks and difficult choices you must make.
- Learn new skills. If you have too many things to do, learn time management skills. If working with others causes tension, practice communication and negotiation skills, and team building strategies.
- Change tension-producing habits. If you're always in a hurry, schedule fewer activities and use tension-provoking wait time more productively.
- Take a break. A ten-minute break away from the office or even a vacation can provide fresh insights and change your perspective.
- Make the decision to make a change.
- Do it! Then evaluate your progress.
If you experience these stress symptoms:
- Internal pressures build up with no "safety valves" to release them.
- Various stress-induced disorders occur, such as colds, headaches, high blood pressure, and asthma.
Try this stress management method: Control the Effects
- Engage in vigorous exercise. Aerobic is best. Three or more times a week provides real benefits (consult your physician first).
- Take responsibility for your health. A healthy body can withstand stress better than an unhealthy one. Exercise, eat right, get enough rest, and cut down on tension-producing substances such as sugar and caffeine.
- Use humor to release tension. Read or watch comedies to restore your perspective.
- Do things you like to do. You'll be more refreshed.
- Practice relaxation techniques. They will lower blood pressure and slow your heart rate.
- Talk to others. They can provide support.
