Wednesday, September 30th – Stress Management #1
The stress response is the way our brain tells us that there is a problem in our environment that we need to deal with. This is the signal that causes us to adapt and become more resilient. The word “stress” has been used as shorthand for the concept of the stress response, but it has taken on a negative connotation that leads to unhelpful ways of thinking about and managing our stress response. Using clear language to describe our experiences helps us learn how to use the stress response to promote, instead of reducing, our health and mental health. People also often substitute the word “anxiety” when they mean the stress response; however, anxiety (which is a constant state of hyper arousal) is not the same thing as the stress response.
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Open in new tab Stress Management Strategies
• Exercise and eat regularly.
• Get enough sleep and have a good sleep routine.
• Avoid excess caffeine which can increase feelings of anxiety and agitation.
• Avoid illegal drugs, alcohol, and tobacco.
• Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).
• Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive or passive ways: (“I feel angry when you yell at me.” “Please stop yelling.”)
• Rehearse and practice situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxious.
• Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.
• Decrease negative self-talk: challenge negative thoughts – with alternative, neutral, or positive thoughts. “My life will never get better” can be transformed into “I may feel hopeless now, but my life will probably get better if I work at it and get some help.”
• Learn to feel good about doing a competent or “good enough” job rather than demanding perfection from yourself and others.
• Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stress.
• Build a network of friends who help you cope in a positive way.
Questions
1) Provide a real-life specific example of where you feel stress in your life. Describe how you think about the situation, how do you feel? Are your thoughts positive or negative? Are you able to re-shape your thoughts to a positive?
2) In response to question #1, determine and describe specifically what you think the problem is. Develop and explain a solution to the problem.
3) In order to manage your stress, explain some tools that you have been using and/or have learned to use?
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