Stress Management Plan

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Stress Management Plan 2 Living a stress-free life is not a reasonable goal. The goal is to deal with life actively and effectively. I believe I have more control over myself than I believe I do. The simple realization that I am in control of my life is the foundation of stress management. I believe that managing stress consists of taking charge of my thoughts, emotions, schedule, and the way I deal with problems. Stress management starts with identifying the sources of stress in my life. My most prevalent stressors include financial, nutritional, lack of relationship and children, work, school, daily hassles, perfectionistic, always in a hurry, and too much to do. I am going to begin writing in a journal to help me identify the regular stressors in my life and the way in which I deal with them. Each time I feel stressed, I will try to write it down, keep track of it, and look for patterns and themes. It is important to know what causes my stress, how it makes me feel physically and emotionally, how I act in response, and what I do to make myself feel better. There are many ways that I currently manage and cope with stress in my life. Some of my coping strategies are healthy and helpful, while others are unhealthy and unproductive. Some of my most common coping strategies include shopping, overeating, drinking too much caffeine, smoking cigarettes, tanning, watching television, and spending time with my parents and friends. Some of my coping strategies temporarily reduce stress, but cause more damage in the long run. It is important for me to use methods of coping with stress that contribute to my greater emotional and physical health, although that is easier said than done. To learn healthier ways to manage and cope with stress, I can either change the situation or change my reaction. No single 3 method works for everyone or in every situation. I am going to experiment with different techniques and strategies and focus on what makes me feel calm and in control. Not all stress can be avoided, and it is not healthy to avoid a situation that needs to be addressed. However, I realize that there are some stressors in my life that I can eliminate. For example, it is important for me to learn how to say “no” and feel okay about it. It is important that I know my limits and stick to them. In my personal and professional life, I am going to try to refuse to accept added responsibilities because I have reached my limit. Taking on more than I can handle is almost a guarantee for added stress. If possible, I will try to avoid people who stress me out. For example, I have a lifelong friend who is a functioning alcoholic and her actions and behaviors drive me crazy when I am around her. I am going to limit the time I spend with her, as her disease has gotten increasingly worse in the past few years. I am going to take control of my environment and avoid hot topics such as religion and politics as much as possible. I have friends with whom I repeatedly argue about the same topics. These conversations make me anxious and most of the time it is difficult for me to put my two cents in because they control the conversations. I may try to excuse myself when these topics are up for discussion. It is also important for me to analyze my schedule, responsibilities, and daily tasks and distinguish the “shoulds” and “musts.” If tasks are not truly necessary, I will put them toward the bottom of my list or eliminate them entirely. If I cannot avoid a stressful situation, I will try to alter it and figure out what I can do to change things so the problem does not present itself in the future. This involves changing the way I communicate and operate in my daily life. One way this can be done is by expressing 4 my feelings instead of bottling them up. If something or someone is bothering me, I will try to communicate my concerns in an open and respectful way. If I do not voice my opinion and feelings, resentment will build and the situation will likely remain the same or worsen. I should also be more assertive and deal with problems and situations head on so that I can anticipate and prevent them. Poor time management can also cause a lot of stress, so it is vital for me to manage my time better. When I am stretched too thin and running behind, it is difficult to stay calm and focused. It often gives me headaches, back and neck pain, and leaves me feeling fatigued. If I plan ahead and make sure I do not overextend myself, I can alter the amount of stress that I am under. Because I cannot always change the stressor, I must be willing to change myself. I can adapt to stressful situations and regain my sense of control by changing my expectations and attitude. One way this can be done is to reframe my problems and try to view stressful situations from a more positive perspective. For example, rather than fuming about a traffic jam, I will try to look at it as an opportunity to pause and regroup, listen to my favorite radio station, or to enjoy some alone time. It is also important to look at the big picture and ask myself how important it will be in the long run and is it really worth getting upset over? If the answer is no, my time and energy should be focused elsewhere. A main adaptation for me is to adjust my standards because perfectionism is a major source of avoidable stress in my life. I need to set reasonable standards for myself and others, and learn to be okay with “good enough.” Focusing on the positive is also helpful when stress is getting me down. It is crucial to take a moment to reflect on all the things I appreciate in my life, including my own positive qualities and gifts. Since how we think has a 5 profound effect on our emotional and physical well-being, it is important that I think positive thoughts and be optimistic. Some sources of stress are unavoidable. I cannot 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 is easier than railing against a situation I cannot change. Since many things in life are beyond my control, particularly the behavior of other people, it is imperative that I do not try to control the uncontrollable. Rather than stressing out over them, I am going to focus on the things I can control such as the way I choose to react to problems. As the old saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, I will try to look at them as opportunities for personal growth. It is critical to realize that if my own poor choices contributed to a stressful situation, that I reflect on them and learn from my mistakes. Sharing my feelings with my parents or trusted friends and expressing what I am going through can be very cathartic, even if there is nothing I can do to alter the stressful situation. Accepting the fact that we live in an imperfect world and that people make mistakes is an important part of learning to forgive. It is crucial to let go of anger and resentments and free myself from negative energy by forgiving and moving on. Something I often forget to do is make time for fun and relaxation, which is a part of nurturing myself. If I regularly make time for myself, I will be in a better place to handle life’s stressors when they inevitably come. The following are healthy ways that I can relax and recharge: go for a walk, call a good friend, workout, write in a journal, play with my dog, take a 6 long bath, get a massage, read a book, listen to music, attend church, and pray. It is necessary that I do not get so caught up in the hustle and bustle of life that I forget to take care of my own needs. I realize that nurturing myself is a necessity, not a luxury. Above all for me is that I keep my sense of humor, which includes the ability to laugh at myself. The act of laughing helps fight stress in so many ways. Ultimately, the adoption of a healthy lifestyle can increase my resistance to stress by strengthening my physical health. The following are five ways that I can improve my lifestyle. First, exercising regularly plays a key role in reducing and preventing the effects of stress. By making time for at least thirty minutes of exercise, three times a week, I will have the chance to release pent-up stress and tension. Second, I need to eat a healthy diet, because well-nourished bodies are better prepared to cope with stress. With my extremely busy lifestyle, I miss meals and eat unhealthy, quick foods. Next, I definitely need to reduce my intake of caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing my intake of these, I will feel more relaxed and sleep better. I have cut down on smoking cigarettes, but I need to kick the habit completely. As I stated earlier, it is much easier said than done. Finally, getting adequate sleep is critical, as it fuels the mind and body. Feeling tired increases my stress level and has even caused me to think irrationally. In developing my stress management plan, I have been enlightened in many ways. It sometimes seems that there is nothing I can do about stress, but there is. The realization that I am in control of my life is the foundation of stress management. I am going to try to avoid unnecessary stress, alter the situation if possible, adapt to the stressor, accept things I cannot 7 change, make time for fun and relaxation, and adopt a healthy lifestyle. It is imperative that I examine and challenge my thoughts, think about things that are true, right, and lovely, and remember that as I think in my heart, I am.