Stress may be defined as “the experience of a perceived danger (real or imagined) to a well-being, leading in a series of bodily responses and adaptations” (Donatelle, 2009, p. 62). There are two sorts of stress, eustress refers to stress associated with favorable events, and distress describes negative events. “Stress can be correlated with most daily activities” (p. 62).
Strategies to control stress include: assessing stressors, changing answers, and learning how to cope. Find out what works best for you–it may be taking mental or bodily action; downshifting; altering how you think; managing your emotional responses; exercise, relax & eat right; yoga, qi gong, tai chi, deep breathing, and progressive muscle relaxation; learning time management; managing your finances; or using other anxiety management techniques–can help you better deal with stress (Donatelle, 2009).
I want to pass along eight useful and effective stress management strategies and tips. These tips are especially for you and good luck…
6 Ways To Relax Your Mind (WebMD; Donatelle, 2009; MayoClinic):
(1) Writing/Journaling – Write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. This helps you identify sources of stress and finding ways to manage them (WebMD).
(2) Discussing Feelings – Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress (WebMD).
(3) Doing Things You Enjoy – This can be hobbies, volunteer work, etc. Take time to engage in activities that you like (WebMD).
(4) Focusing on the Present – One thing we all struggle with (at one time or another) is the tendency to jump to conclusions or “fortune-telling” where we assume we know what the future holds or what “will” happen (Williams, Edgerton, & Palmer, 2010). Another tip for being more present-minded is meditation (MayoClinic). Check out a nice meditation exercise here.
(5) Cognitive Restructuring – The modification of thoughts, ideas, and beliefs that contribute to stress. “To combat negative self-talk, we must first become aware of it, then stop it, and finally replace the negative thoughts with positive ones—a process referred to as cognitive restructuring” (Donatelle, 2009, p. 79).
(6) Downshifting – “Today’s lifestyles are hectic and pressure-packed, and stress often comes from trying to keep up [with others]” and trying to “have it all.” “Downshifting involves a fundamental alteration in values and honest introspection about what is important in life” (Donatelle, 2009, p. 78).
2 Ways To Relax Your Body (WebMD; Donatelle, 2009; MayoClinic):
(1) Exercise – Regular exercise is one of the best ways to manage stress (WebMD; MayoClinic).
(2) Relaxation Techniques – Breathing exercises, meditation, muscle relaxation, yoga, qi gong, and tai chi can help relieve stress (Donatelle, 2009; MayoClinic; WebMD).
Stress has an enormous impact on the human body. Stress affects the nervous system, respiratory system, cardiovascular system, gastrointestinal system, etc.). “Successful stress management involves mentally developing and practicing self-esteem skills, focusing on positive thinking about yourself, and examining self-talk to reduce irrational responses” (Donatelle, 2009, p. 79). Finally, I want to encourage and remind readers about the concept of emotional hardiness:
“Psychologically hardy people are characterized by control, commitment, and an embrace of challenge. People with a sense of control are able to accept responsibility for their behaviors and change those that they discover to be debilitating” (Donatelle, 2009, p. 75-76).