Making a plan to manage your stress is the first, essential step everyone should take to conquer this debilitating condition. To develop your stress management plan, follow these steps:
1. Recognize that you are experiencing stress. Stress is a natural response to life’s events and is most certainly not a weakness. Stress can actually help us perform at peak efficiency when at moderate levels. When, however, stress is higher than normal or is not dealt with effectively then it produces real, harmful mental and physical reactions.
2. Learn to recognize the symptoms of stress. The physical signs of stress include raised blood pressure, fatigue, tense and aching muscles, decreased appetite and/or sex drive and weight gain or loss.
The emotional symptoms of stress can include irritability, forgetfulness, difficulty in concentrating, impatience and a sense of feeling overwhelmed.
Behavioral signs of stress can include changes in sleeping or eating habits, verbal or physical aggression, excess use of alcohol or tobacco, being more accident prone and avoiding certain situations or people.
Relational symptoms of stress include difficulties in communicating with others and increased conflict and dissatisfaction with relationships.
3. Learn to manage stress by adopting a problem-solving approach. Focus on those areas within your business and personal life where you can take control and responsibility. Here are four techniques that can help you to do this:
Set out and follow daily, monthly, yearly and longer term plans to help guide your decisions in both your business and personal life. Learn to say no to those things that do not support your goals.
When planning and making decisions, consult other people who may be affected by them. Before making a decision you should ask whatever questions you need to gather information and insight.
Understand the importance of listening and try at all times to use clear communication skills. First identify the situation you are addressing and then formulate your questions so that you get the information you need. When receiving that information, make sure that you listen.
Adopt a flexible approach when unexpected events occur that are out of your control. Choose a relaxed response over a stressed response by, for example, taking a few deep breaths and purposely loosening your muscles.
4. Develop stress management techniques that work for you. Here are some examples of stress reduction techniques that you can incorporate into your daily life:
Take 30 minutes each day for yourself. In that time you could go for a walk, read a book, listen to music or do something else that you enjoy.
Practice deep breathing. Shallow breathing brings in less oxygen leading to headaches, increased muscle tension and a feeling of being stressed.
Walk away from a stressful situation and take time to think about it. You will come back to the problem better able to solve it.
5. Take care of your body. Make sure that you get regular exercise and enough sleep. Eat healthily and avoid smoking, excess alcohol and drugs.
6. Manage your time effectively. It is all too easy to feel overwhelmed by your to-do list. Make a list of what needs to be done but prioritize it and do the most important things first. Tackle those things that you find hardest to face first thing in the morning when your energy levels are higher. Never try to take on too much.
When you have set out your stress management plan, make sure that you communicate it to your family, friends and colleagues. Do not feel guilty about it or allow others to make you feel guilty about taking time out for yourself. Making a plan to manage your stress is one of the healthiest, most positive things a person can do and you may find that once others see the beneficial effects, they make a stress management plan of their own.
