Stress Management Plan
Stress can significantly cripple a person’s life and productivity; hence, it ought to be managed effectively. Stress management, a combination of psychotherapies and techniques, is important in order to reduce the negative impact of stress and promote a healthy living (Miedziun & Czabała, 2015). The physical and mental symptoms to stress may not be the same for all individuals. Therefore, it is important for anybody to assess the impact of stress and adopt specific techniques to managing stress. An ideal stress management plan consists of four parts: tackling the issue or problem, taking care of the body/maintaining a good physical health, tackling emotions, and helping and seeking help to make a better life. In essence, a stress management plan involves a laid down strategy that helps in reducing the negative effects of stress.
Tackling the Problem
Tackling the problem involves identification of the problem and addressing it effectively. Identification involves recognizing the stress initiators and how they affect the individual’s performance. However, before fixing on the causes, it is essential to consult with qualified professionals such as psychiatrists or counselors to understand the real stress initiators. A professional will also be able to suggest the most suitable stress management technique(s) depending on the severity of the problem and associated medical conditions, if any. Some common suggestions are exercise, proper food intake not compromising on the nutritional aspects, diaphragmatic breathing, meditation, self-hypnosis, and proper sleep (Kisner, Colby, & Borstad, 2017).
The next step after the identification of stress initiators is to avoid them. When specific people, places, objects, or situations are found to initiate stress, they can be best avoided. On the other hand, one can try to change his/her attitude toward the stressors and ensure that negative thoughts are not built up in the mind (Miedziun & Czabała, 2015). Tackling the problem also involves ignoring problems that cannot be changed or those that are not under one’s control.
Taking Care of the Body
Taking care of the body is the most important aspect of stress management as stress has a direct impact on the physical health of a person. Exercise, eating well, sleeping adequately, and active relaxation aid in maintaining a good physical health.
Exercise is a vital technique in stress management and is the most important part of the plan. Running, jogging, cycling, yoga, and even stretching can be a part of the plan (Miedziun & Czabała, 2015). Regular exercise helps in maintaining the overall health by aiding in the active functioning of the organs.
Exercise helps in the release of endorphins that help in reducing the perception of pain and aids in good sleep. Physical exercise helps relax the mind and muscles, improves the level of concentration, and reduces fatigue. Emotionally, exercise helps in triggering a positive feeling, thus enabling one to feel more relaxed.
Since exercise is a physical activity, one has to set aside a specific time of the day to carry out the activity. The plan also involves detailing the type of exercise to be performed on specific days and the type of help needed. Depending on the weather, outdoor physical activity can be taken up in the mornings and evenings (Kisner et al., 2017).
Active relaxation techniques include breathing deeply and putting the body in a relaxed position. A proper dietary plan combined with a planned sleep schedule also helps in reducing stress.
When emotions get high and the mind loses its peace, the best method to de-stress is to divert the mind to a more relaxing place. Taking time out, enjoying and pursuing hobbies, meditation, and going out to a different place on a holiday are some of the ways to deal with a disturbed mind.
Helping and Seeking Help to Make a Better Life
One can also keep the mind positive by helping friends/family members and participating in community programs. The distraction helps to keep both the mind and body active. Similarly, one should not refrain himself/herself from seeking help if he/she notices a drastic change in his/her mood or perspective toward life.
Personal Stress Management
There exist different methods an individual can employ in managing stress without involving a third party. Personally, avoiding the stressor is the best technique since it helps in creating boundary between the person and the stressing phenomenon. Moreover, one can indulge in an engaging physical activity to help in reducing the level of hormones increasing stress levels including cortisol and adrenaline.
Kisner, C., Colby, L. A., & Borstad, J. (2017). Therapeutic exercise: Foundations and techniques. Philadelphia, PA: FA Davis.
Miedziun, P., & Czabała, J. C. (2015). Stress management techniques. Archives of Psychiatry and Psychotherapy, 4, 23-30.