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Stress Management: How to Reduce, Prevent, and Cope with Stress

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.

The importance of managing stress

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the  resilience  to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Tip 2: Practice the 4 A’s of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

Tip 3: Get moving

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But  physical activity  is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.
• Take your  dog for a walk .
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 4: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a  network of close friends  you can improve your resiliency to life’s stressors.

Tips for building relationships

• Reach out to a colleague at work.
• Help someone else by  volunteering .
• Have lunch or coffee with a friend.
• Ask a loved one to check in with you regularly.
• Accompany someone to the movies or a concert.
• Call or email an old friend.
• Go for a walk  with a workout buddy.
• Schedule a weekly dinner date.
• Meet new people by taking a class or joining a club.
• Confide in a clergy member, teacher, or sports coach.

Tip 5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself.  The act of laughing  helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the  body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Tip 6: Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Tip 7: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with  balanced, nutritious meals  throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and  sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs.  Self-medicating with alcohol or drugs  may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep.  Adequate sleep  fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tip 8: Learn to relieve stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels  right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

Of course, not everyone responds to each sensory experience in the same way. The key to  quick stress relief  is to experiment and discover the unique sensory experiences that work best for you.

From Helpguide.org. Used with permission. HelpGuide provides evidence-based mental health education and support to a global audience. Their mission is to empower you with information you can use to help yourself and your loved ones. www.helpguide.org .

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Comments (66)

Please remember, we are not able to give medical or legal advice. If you have medical concerns, please consult your doctor. All posted comments are the views and opinions of the poster only.

Megala replied on Fri, 02/04/2022 - 6:46am Permalink

I tried some nutrition chews, which were delicious and a terrific stress reliever. Adults should take one to two per day so that they can sleep soundly and stay healthy. Thank you for the blog!!

Ashmitha replied on Thu, 11/18/2021 - 5:53am Permalink

Hi, really useful information thanks for sharing this wonderful article.

Anonymous replied on Thu, 10/28/2021 - 2:50am Permalink

This article helps me relax

this article is... replied on Thu, 09/30/2021 - 4:49pm Permalink

this article really helped me a lot thanks

Anonymous replied on Thu, 09/30/2021 - 4:40pm Permalink

the most relaxing thing is yelling at the wall

dipak sarangi replied on Fri, 09/10/2021 - 2:35pm Permalink

Amazing post. Everyone should have a read on this article. All your posts are also really good. Keep it up.

Anonymous replied on Sat, 06/05/2021 - 2:16am Permalink

best article that I have read in a long time

Alex replied on Wed, 04/14/2021 - 3:29pm Permalink

Great tips for managing stress. Sometimes a long term solution is needed though. What worked for me was this simple daily morning ritual. Not only made me more relaxed and stress free but also helped me sleep better. Hope this helps.

The Wellness Way replied on Tue, 03/30/2021 - 7:54am Permalink

Great Blog thanks for sharing this amazing blog this blog help lots of people. Thanks again.

Omkar Mule replied on Sun, 03/07/2021 - 7:35am Permalink

Thank you for sharing this amazing content with us! Literally, I loved this article.

Anonymous replied on Tue, 02/23/2021 - 1:36pm Permalink

When I was younger I used to play with Play Dough, now that I'm older, I still play with Play Dough.

Samina Iftikhar replied on Sat, 12/26/2020 - 4:45am Permalink

it is very helpful.

sadia jarrar replied on Mon, 12/14/2020 - 10:16am Permalink

if we are taking any stress the best way is to calm down our self, listen to light music or go for a walk and think about beautiful things happening around us

Sadaf replied on Sun, 01/03/2021 - 8:16am Permalink

Nazneen Zaidi replied on Sun, 12/20/2020 - 9:15am Permalink

Anonymous replied on Sun, 12/13/2020 - 11:36am Permalink

Worth Reading :)

Saba bajwa replied on Wed, 12/09/2020 - 6:21am Permalink

Very helpful

habiba replied on Tue, 12/08/2020 - 9:36am Permalink

it is beneficial to deal with physical and emotion stress.

annonymous replied on Thu, 12/03/2020 - 2:36am Permalink

Stress management is important to live a healthy life

Emmarisper replied on Thu, 05/20/2021 - 8:25am Permalink

It's helpful

Anonymous replied on Mon, 11/09/2020 - 9:43am Permalink

This is very helpful and i hope it will works

Anonymous replied on Thu, 11/05/2020 - 3:54am Permalink

Stress management gives you a range of tools to reset your alarm system. It can help your mind and body adapt. Without it, your body might always be on high alert.

zahra replied on Wed, 11/04/2020 - 11:43am Permalink

stress is not good for health

Anonymous replied on Sat, 12/26/2020 - 4:46am Permalink

Brira zia replied on Wed, 11/04/2020 - 9:37am Permalink

I give my stress respect, and I let my mind and body process it. It takes time but more often than expected it is a permanent solution

Anonymous replied on Tue, 09/29/2020 - 9:52am Permalink

can we deal with stress by using only one technique.

Anonymous replied on Thu, 11/05/2020 - 12:00am Permalink

i totally agree with your point of view.

Ashfaq replied on Wed, 10/14/2020 - 4:45am Permalink

meditation in prayer

shaziayousaf replied on Mon, 02/01/2021 - 7:40am Permalink

best way is to pray relax mediate and walk in a park

Anonymous replied on Fri, 08/28/2020 - 2:14pm Permalink

The best thing to reduce stress as per me is to have a cup of coffee with your best buddy and discuss your heart openly.

Anonymous replied on Wed, 12/09/2020 - 3:45am Permalink

Saadia Zafar replied on Thu, 09/17/2020 - 1:35pm Permalink

I give my stress respect, and I let my mind and body process it. It takes time but more often than expected it is a permanent solution.

Sadia Iftikhar replied on Tue, 08/25/2020 - 3:55pm Permalink

McClure Law replied on Sat, 07/18/2020 - 6:00am Permalink

Hi, Nice Post and its really good for everyone and very helpful for health. Thanks and Good job.

kwambokaevelyn8... replied on Sat, 09/05/2020 - 7:48am Permalink

Thanks for the good posts.So helpful.

Anonymous replied on Sat, 06/13/2020 - 10:01am Permalink

Anonymous replied on Tue, 09/29/2020 - 2:58pm Permalink

I totally agree with your point of view

Anonymous replied on Tue, 05/19/2020 - 12:12pm Permalink

Thank you that really helped me

Anonymous replied on Tue, 05/12/2020 - 9:40pm Permalink

this really helped me in quarantine, because I moved back to Egypt back to my family and friends.

Anonymous replied on Wed, 04/29/2020 - 7:56am Permalink

My side head is continuously paining due to stress level. Due to lock down, i am continuously working on lap top and having headache and many time it is giving dizziness. I am regularly doing exercise. Please suggest the way forward or particular exercise.

Counsellor replied on Thu, 05/07/2020 - 6:18am Permalink

Take a breather between the work. Working continuously on laptop burn out the energy and procrastinate accuracy in work. Take mini breaks to regain your energy. Have a good laugh it will boost good mood. Do chair exercise to stretch your muscles. All this help you to regain your energy and uplift your mood.

Anonymous replied on Thu, 04/16/2020 - 10:59am Permalink

This helped me with my project

Anonymous replied on Tue, 03/03/2020 - 12:12pm Permalink

hey, i am Alexis and i have been so stressed with my family and school. it is just hard to keep everything going in my life because i have always been someone that does everything for everyone else but never for myself. i just want to be happy with myself and everything in my life. i don't want to be the depressed girl with anger issues and anxiety and well its a long list. but i don't know how to help myself relax and that's the first thing that i want to do, before i change anything else because if i can't relax, i am going to explode and i don't think i am going to get better on my own

Princess replied on Tue, 01/12/2021 - 10:26am Permalink

Alexis, stop expecting so much from yourself and trying to please everyone. Take on things that you can do very well and pass the other things. You are struggling too much and stretching yourself beyond limit. Slow down, take a breather and if you can get a puppy and get your mind off people for a while. Also learn to pray and sing. Its a stress killer! Life is sweet despite Covid virus, so be happy my dear! God bless you!

jaron replied on Thu, 04/02/2020 - 2:44pm Permalink

i think that you should take a deep breath and seperate yourself from the group

and talk to a teacher parent or friend . And talk about this situation and how could you make it better for you and your friends and famliy.

Anonymous replied on Wed, 03/04/2020 - 6:34pm Permalink

Alexis, sounds like you have a lot of people in your life that care about you and that you care about as well. I think that what you need to do is learn to say "No". The people in your life should be understanding, and if not they aren't worth the extra stress in your life. If you want to help them, they might want to help you. Don't be afraid to ask for help if you have too much on your plate. You are worth the extra effort. It is a win-win,, less on your plate and others get to show you that they appreciate you too. Good Luck.

anete replied on Wed, 01/29/2020 - 7:14am Permalink

Stress always occurs especially if there is competition in sport, although the activity itself reduces it. it is about dealing with it during confusion attention to the pleasant things that will work together with the situation we are in.

Nathalie Argueles replied on Fri, 11/22/2019 - 2:03am Permalink

Interesting. This looks super cool. I haven't read it all yet, but I'll be back to read the rest of it.

Anonymous replied on Fri, 10/11/2019 - 11:01am Permalink

Fantastic article, m8

boi replied on Fri, 10/11/2019 - 10:59am Permalink

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How to Cope With Stress: 10+ Strategies and Mechanisms

If so, you might be stressed.

Stress is an inevitable part of life, affecting individuals in different ways. Some people thrive under stress, whereas others struggle. Our thresholds for how much stress we can endure differ from one person to the next.

Learning how to cope with stress is essential to ensuring that individuals maintain their physical and mental health. It is improbable to have a life completely free of stress, so we must learn how to cope.

In this post, we explore how to cope with stress using stress coping techniques. We will start with the psychological theories about stress and, from there, look at several methods, informal and formal, that can be used. Our goal is that readers should have a solid understanding of stress-management techniques that can be easily implemented.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

How to cope with stress according to psychology, healthy coping strategies and mechanisms: a list, 6+ techniques your clients can try, 5 activities, prompts, and worksheets, stress-management skills for work stress, 3 questionnaires, tests, and inventories, resources from positivepsychology.com, a take-home message.

There are various psychological theories about coping with stress, and it is essential to understand these theories to manage stress effectively.

4 Theories about coping with stress

One of the most popular and widely accepted theories is the transactional model of stress and coping, developed by Richard Lazarus and Susan Folkman (1984).

According to this model, stress results from an individual’s assessment of the stressor, its threat, and whether they have the necessary cognitive and behavioral resources to manage the stressor.

Based on this assessment, our coping mechanisms and psychological responses to stress are triggered. The model suggests that coping strategies can be either problem focused or emotion focused.

Problem-focused coping involves actively addressing the stressor, while emotion-focused coping involves managing the emotions associated with the stressor.

The transactional model of stress was expanded upon into the workplace, where it’s known as the job demand–control theory and the job demand–control–support theory (for a review, see Häusser et al., 2010; Goh et al., 2010).

In this theory, two dimensions influence the experience of stress: workload/job demands and the degree of control employees have over work tasks. The combination of high demand and low control increases the likelihood of high stress. Social support within the office has protective properties that moderate the relationship between demand and control.

The protective qualities of social support were recognized in the social support theory, another theory about coping with stress (Cohen & Wills, 1985). In this theory, social support is crucial for managing anxiety, because it helps ease feelings of anxiety and helps develop solutions to stressful environments. Social support is not limited to only immediate family and friends but includes colleagues and health care professionals.

The conservation of resources Theory (COR; Hobfoll, 1989) is another stress coping theory. This theory developed from the starting point that people feel stressed when they do not think they have the necessary resources to combat stress. However, in COR, additional emphasis is placed on the objective resources that are also available. These resources can be tangible (e.g., money, a house) or intangible (e.g., our relationships, self-worth), and individuals experience stress when their resources are threatened, depleted, or unattainable.

This theory is primarily used to explain workplace stress , and some researchers prefer it over the transactional model of stress because it:

• Is more practical and realistic
• Places less responsibility on the individual who experiences the stressor to change their mindset to combat stress
• Has predictive qualities (Hobfoll et al., 2018)

Why is stress management important?

Chronic stress can adversely affect an individual’s wellbeing and lead to mental health disorders like anxiety and depression (Hammen, 2005).

Therefore, developing good coping strategies has multiple beneficial outcomes (Cohen, 2004), including:

• Reducing the negative impact of stress
• Improving an individual’s overall quality of life by enhancing resilience
• Improving their social support network, allowing them to seek help and support from friends and family during stressful times

Here we provide a concise list of methods that can be used to cope with stress.

• Healthy coping strategies include exercise, relaxation techniques, social support, and Cognitive-Behavioral Therapies (CBT). Exercise has been shown to have numerous health benefits, including stress reduction, improved mood, and enhanced cognitive function (Sui et al., 2019).
• Relaxation techniques such as deep breathing, meditation, and yoga have also been shown to reduce stress and improve mental health outcomes (Pascoe et al., 2017).
• Social support, such as emotional and practical support from family and friends, can help individuals cope with stress (Cohen & Wills, 1985).
• CBT helps individuals recognize and change negative thought patterns and behaviors, improving mental health outcomes (Hofmann et al., 2012).
• Additional strategies that can improve mental and physical health are getting enough sleep, eating healthily, and avoiding alcohol (or consuming it in moderation). They do not impact stress directly, but they provide the scaffolding so individuals are better positioned to cope with stressful experiences effectively.

Besides these healthy coping strategies, there are several psychological techniques or mechanisms that individuals can use to manage stress.

• One mechanism is problem-focused coping, which involves addressing the stressor directly through problem-solving strategies (Lazarus & Folkman, 1984).
• Emotion-focused coping involves managing the emotional response to stress through strategies such as positive reappraisal or acceptance (Lazarus & Folkman, 1984).
• Meaning-focused coping involves finding meaning or purpose in the stressor or the experience of coping with it (Park, 2010).

These psychological techniques can be used alongside healthy coping strategies to manage stress more effectively and maintain overall wellbeing.

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These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

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Stress can have a significant impact on both our physical and mental wellbeing. Fortunately, there are several psychological techniques and physiological strategies that can alleviate stress.

• One such technique is mindfulness-based stress reduction ( MBSR ). MBSR has decreased perceived stress, anxiety, and depression in individuals who practice it regularly (Carmody & Baer, 2009).
• Similarly, practicing mindfulness meditation has been found to reduce stress levels and improve wellbeing (Hoge et al., 2013). Mindfulness exercises can include simple techniques, such as paying attention to one’s breath or body sensations, or more structured practices, such as body scans or mindful eating .
• Another technique is CBT , which helps individuals identify and challenge negative thoughts and beliefs contributing to stress (Beck, 2011).
• Additionally, relaxation techniques such as progressive muscle relaxation and deep-breathing exercises have been shown to reduce stress (Hennefeld & Battle, 2019).
• Another technique is visualization, which involves imagining a calm, peaceful place or scenario to reduce stress and promote relaxation (Chafin & Ollendick, 2001).

Move your body to improve your mood

Physical exercise and activity have also reduced stress levels and improved mood and overall wellbeing (Craft & Perna, 2004). Physical exercise reduces stress by releasing endorphins, improving mood, combating depression , and improving physical health (Belvederi Murri et al., 2019).

One simple yet effective activity is to take a walk in nature. A study conducted by Bratman et al. (2015) found that taking a 90-minute walk in a natural environment reduced neural activity in the sub-genual prefrontal cortex, a brain region associated with rumination and negative thought patterns.

Although exercise can be completed alone, consider doing it with friends or family or joining an exercise group or club. This way, you get double the benefits: exercise’s mood-boosting effects plus social support’s protective benefits.

Consider formal social support groups

Finally, joining a support group or taking part in group therapy can also help build a sense of community and reduce feelings of isolation.

Cohen et al. (2015) found that individuals who received social support had lower levels of stress hormones in response to stressors than those who did not receive social support.

The ABC sheet

One commonly used activity is the ABC sheet , which is based on CBT and helps patients understand the relationship between their thoughts, emotions, and behaviors.

The name is an initialism:

• Antecedent is the event or stimulus that activates thoughts.
• Belief represents the perception or evaluation of that event.
• Consequence is the emotional or behavioral reaction that follows.

With this sheet, patients learn to identify irrational thoughts, negative beliefs, and consequences.

Once patients learn how to recognize these beliefs and behaviors, they can also learn how to challenge them, resulting in more favorable emotional and behavioral outcomes.

The Core Values Worksheet

Another worksheet is the Core Values Worksheet . With this worksheet, the underlying premise is that if we behave in a way that is incongruent with our core values, then we will experience stress.

Therefore, to reduce stress, we must identify our core values and how to align our behaviors to achieve, preserve, and satisfy them. These behaviors should be incorporated into our daily lives, not just reserved for big, life-changing decisions.

In this worksheet, the client will list their top values and then identify specific actions aligned with them. In addition to helping clients identify primary values, the tool can also help them identify incongruous behaviors that can lead to stress.

Journal prompts

Journaling is a valuable method for reducing stress and identifying patterns of behaviors and thoughts. One of the most significant advantages of journaling is that it is easy to implement and cost effective. All you need is a pencil and a notebook.

Several journal prompts can be used for coping with stress. In fact, we suggest having a look at our gratitude journal article for ideas. However, to whet your appetite, here is a short list to start with:

• Gratitude journaling: Write about three things you are grateful for each day to increase positive emotions.
• Positive self-talk: Jot down some positive affirmations or statements about yourself. This can help combat negative self-talk and increase self-esteem.
• Reflection on achievements: Write about a recent accomplishment to improve your self-worth.

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For most adults, work is a source of significant stress. Unfortunately, it is a common occurrence that can lead to substantial physical and mental health issues if not adequately managed.

Developing stress-management techniques for work will improve not only wellbeing, but also productivity. Stress-management strategies for work include time management, physical activity, and mindfulness meditation.

Effective time management is a critical stress-management skill, and it involves organizing and prioritizing tasks to optimize productivity and reduce stress. For example, employees who manage their time efficiently are less likely to experience work stress (Frost & Stimpson, 2020).

To do this, individuals should set realistic goals and establish a schedule that allows them to accomplish their tasks without feeling overwhelmed. Other methods within employees’ control are to avoid procrastination and work without distraction.

For example, do not accept all tasks or requests that come your way, learn to say no or delegate, do the most difficult task first, and use a time-management system. One example of an effective time-management system is the Pomodoro technique , where you work for 25 minutes, take a five-minute break, and then after three cycles, take a longer break.

If employees do not determine their deadlines or tasks, which can be unrealistic or untenable, they should discuss these challenges with their managers or team leaders.

Employers can also significantly reduce work stress by implementing policies promoting a healthy work–life balance and providing stress-management training and support resources.

Physical activity is another critical stress-management skill that can help employees cope with work stress. Regular physical activity has been shown to reduce stress, improve mood, and increase energy levels by reducing stress hormones in the body (i.e., cortisol and adrenaline) and promoting the release of endorphins, which are natural mood enhancers (Salmon, 2018).

Physical activity can also improve cognitive function and help individuals make better decisions, which can reduce work stress (Stults-Kolehmainen & Sinha, 2014).

Other simple physical techniques that may help combat work stress include getting enough sleep, eating healthily and regularly, and avoiding alcohol (or consuming it in moderation).

Mindfulness exercises, such as mindfulness meditation, may also protect against work stress. Mindfulness meditation is a stress-management technique focusing on the present moment without judgment.

This technique helps individuals reduce stress by promoting relaxation, improving cognitive function (Schmidt et al., 2019), and reducing feelings of anxiety even in the workplace (Biegel et al., 2009). Mindfulness meditation can be easily performed in the office or a quiet workplace.

These tools have good psychometric properties (i.e., internal consistency, test–retest reliability, and validity) and are often used in peer-reviewed research.

Perceived Stress Scale

The first questionnaire is the Perceived Stress Scale, a 10-item self-report questionnaire designed to measure an individual’s subjective perception of stress (Cohen et al., 1983).

Initially, it was designed as a generic tool to measure perceived stress in a smoking cessation study. The original version contained 14 items and can be found in the original paper.

It assesses how individuals perceive their life as unpredictable, uncontrollable, and overloaded. The Perceived Stress Scale , with scoring instructions, can be accessed via the link.

State–Trait Anxiety Inventory

A second, more general measure of anxiety and stress is the State–Trait Anxiety Inventory (Spielberger et al., 1983).

Originally, it was developed as two separate tools, each containing 20 questions; however, these are often administered together. This inventory is widely used, easy to administer, and freely available.

It is a 40-item self-report questionnaire that measures two types of anxiety: state and trait anxiety. State anxiety is the temporary emotional state characterized by subjective feelings of tension, apprehension, and nervousness. For example, when presented with an urgent deadline, we might feel acute but short-lived feelings of stress and worry.

In contrast, trait anxiety is a stable personality trait characterized by a tendency to experience anxiety across various situations. For example, some people tend to have higher anxiety in general that is not limited to a specific event.

Job Content Questionnaire (JCQ)

For professionals who work in industrial and organizational psychology, we recommend the JCQ (Karasek et al.,1998).

This is a 49-item self-report questionnaire that measures job stress in terms of its psychological demands, decision authority, skill discretion, and social support. Initially, it was designed for research on the relationship between job stress and cardiovascular disease.

A study by Kivimäki et al. (2012) found that high job strain (high psychological demands combined with low decision authority and low social support) was associated with an increased risk of coronary heart disease. The JCQ is in the manuscript’s appendix published by Karasek et al. (1998).

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

For readers interested in journaling techniques and prompts, we suggest the following articles:

• Journaling for Mindfulness
• Journal prompts to improve self-esteem

For readers who want to read more about mindfulness meditation, especially in the workplace. this post is a good starting point and is quite exhaustive:

• Mindfulness at Work

In addition to our blog posts and free worksheets, we’d also like to share these three tools specifically related to stress and burnout. The Stress & Burnout Prevention Exercise Pack includes the following useful worksheets:

• Energy Management Audit
• The Stress-Related Growth Scale
• Strengthening the Work–Private Life Barrier

The worksheets are easy to administer and appropriate for clients experiencing stress in different domains of their lives. Two of these tools are designed for assessment and can help identify energy levels, the most effective ways to recharge, and how clients approach and reframe life events. The third tool is an exercise to help develop work–life boundaries.

Looking for even more tools? If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, check out this collection of 17 validated stress-management tools for practitioners . Use them to help others cope with stress and create more balance in their lives.

Stress is a common experience that can have very serious negative consequences if left unmanaged. However, learning how to cope with stress is vital and will positively impact different spheres of life.

A large amount of stress is due to work demands. Finding a coping solution that works for you, especially one that can be incorporated into the work environment, is a great way to improve your mental health.

We encourage you to try these coping techniques to find the optimal one that will help you manage your stress levels.

Are there any stress coping methods you would recommend personally or that you have found highly effective in your practice? Please share them with us in the comments.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

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Top 10 Stress Management Techniques for Students

How to de-stress when you're feeling overwhelmed

No doubt about it, school is stressful. Academic deadlines, worrying about grades, pressure from parents and teachers, and juggling these challenges with your other responsibilities can leave you feeling frazzled and anxious.

The bad news is that all this stress can take a toll on your health, happiness, relationships, and grades. The good news is that learning to utilize some effective stress management strategies for students can help you tame these anxieties and keep your stress at manageable levels—even during midterms and finals.

At a Glance

Most students experience significant amounts of stress. This can significantly affect your academic performance, social life, and well-being. Learning stress management techniques can help you avoid negative effects in these areas. Strategies that can help include:

• Getting enough sleep
• Using guided imagery
• Exercise regularly
• Practicing deep breathing
• Using progressive muscle relaxation
• Listening to music
• Finding social support
• Eating a healthy diet
• Eliminating sources of stress
• Trying mindfulness

Let's take a closer look at why stress management is so important for students and what you can do to get a handle on the stress in your life.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress. According to one Pew Research Center report, 70% of teens view anxiety and depression as major problems for people their age.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Why are students today so stressed? According to the APA 2023 Stress in America report, Gen Z and younger millennials are overwhelmed by stress. The causes of this stress come from many areas. Financial worries , loneliness and isolation, climate concerns, political strife, the collective trauma linked to the pandemic, and other world events are all factors that play a part in the pressure on young people today. 

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

• Extracurricular activities
• Social challenges
• Transitions (e.g., graduating, moving out , living independently)
• Relationships
• Pressure to succeed
• World events

Among High School Students

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

Among College Students

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .

Get Enough Sleep

Blend Images - Hill Street Studios / Brand X Pictures / Getty Images

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

David Malan / Getty Images

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise . Evidence indicates that students who participate in regular physical activity report lower levels of perceived stress.

While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

• Doing yoga in the morning
• Walking or biking to class
• Reviewing for tests with a friend while walking on a treadmill at the gym
• Taking an elective gym class focused on leisure sports or exercise
• Joining an intramural sport

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

As convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm you down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Halfpoint Images / Getty Images

Having emotional support can help create a protective buffer against stress. Unfortunately,  interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

Niedring/Drentwett / Getty Images

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

• Eating regularly
• Carrying a water bottle to class
• Keeping healthy snacks such as fruits and nuts handy
• Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources. 

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

If you or a loved one are struggling with anxiety, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?

Pew Research Center. Most U.S. teens see anxiety and depression as a major problem among their peers .

American Psychological Association. Stress in America 2023 .

Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028

Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869

Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054

Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907

Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353

Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104

Harrison OK, Köchli L, Marino S, et al. Interoception of breathing and its relationship with anxiety .  Neuron . 2021;109(24):4080-4093.e8. doi:10.1016/j.neuron.2021.09.045

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.

Bottiroli S, Rosi A, Russo R, Vecchi T, Cavallini E. The cognitive effects of listening to background music on older adults: processing speed improves with upbeat music, while memory seems to benefit from both upbeat and downbeat music .  Front Aging Neurosci . 2014;6:284. doi:10.3389/fnagi.2014.00284

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM.  The effect of music on the human stress response .  PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156

American Psychological Association. Manage stress: Strengthen your support network .

Di Polito N, Stylianakis AA, Richardson R, Baker KD. Real-world intake of dietary sugars is associated with reduced cortisol reactivity following an acute physiological stressor .  Nutrients . 2023;15(1):209. doi:10.3390/nu15010209

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By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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How to Beat Stress? Essay

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Nowadays, people have to live with stress every day due to all that chaos happening around and the inability to cope with a number of social things and concerns observed every day. Being involved in numerous activities and the necessity to meet expectations and perform duties, people cherish a dream to have at least one day without stress. Stress seems to follow us everywhere and every minute, so that it is not always possible for people to find the time and think of the ways to beat stress and live quietly with no more negative vibes.

According to the American Psychological Association, about 63% of people experience stress because of the necessity to think of the “future of our nation,” 62% of people are bothered with money, and 61% of Americans are challenged by work issues (1). Scholle claims that “the over-activation of our stress hormones has been linked to high blood pressure, heart attacks, lower immunity, depression, anxiety, and more.” So obviously, stress is not the issue to be ignored nowadays.

People must understand that stress is dangerous for them, and it is not enough to avoid it. It is necessary to be ready to fight stress and all possible stressors. In this essay, I will talk about why people and students, in particular, experience stress, how to beat stress and improve the quality of life, and what the benefits of having a relaxing life with no stress are.

Millions of stressors are around us, including home, family relationships, society, finance, or unstable economic and political situations. When it comes to students, it is necessary to add such causes as exams, obligations to meet deadlines, and thoughts about their future. Numerous unexpected changes usually wait for people as soon as they graduate, and not all students are actually ready for new living standards.

In fact, stress may be caused by millions of things that are hard to predict and identify. Sometimes, students have to deal with unexpected deaths, divorces, or the necessity to make serious financial decisions. Uncertainty and the lack of confidence challenge people a lot due to the inability to predict the results and improve the outcomes. People can face all different types of situations that make them fall into a zone of nothing but stress. Therefore, instead of searching for some new methods to predict or avoid stress, it is better to think of the ways how to reduce the level of stress or to beat it for good.

Change is a good solution in many situations. Just thinking about ways to deal with stress on our daily basis is simply going to be helpful to kill out stress unknowingly. The idea of making time to beat stress, feel better about the things around, and let this out of our thoughts are the first steps to promote a difference. As soon as this stage is over, a person is able to notice how effective such therapy can be and how proud and relieved people may be.

Though some people admit that change is one of the causes of stress, it is necessary to remember that changing something is a solution to many stressful situations. People should not wait when everything can be cleared up. They have to do something or, at least, consider all their options for doing something. Change is something people should not be afraid of, but make use of any time they can.

In fact, there are many well-known ways and studies in terms of which stress reduction and management are possible. For example, healthy eating is proved to be a helpful step. In her research, Scholle addresses Dr. Mark Hyman, who said that “eating whole, real foods restores balance and reduces the effects of stress on your body.” Many people might not pay attention to the fact that healthy eating can help to deal with stress in different ways. However, as soon as several changes in eating habits occur, stress reduction can be noted as a pleasant outcome.

Another method with the help of which it is possible to reduce stress is dancing. People do it for fun and enjoy their time at parties or at home. Still, recent studies demonstrate that dancing can kill stress and make us feel fresh and better, and it is enough to dance about five minutes to forget about stress (Scholle). Even if a person does not feel like dancing, it is possible to try this method and turn on music. The solution can come in a short period of time, and certain improvements can be observed.

Also, sleeping enough and very well can reduce stress. The investigations of Alyssa Sparacino about the benefits of sleep underline the importance of rest for the appropriate mood and the promotion of a healthy lifestyle. She uses the investigations of a director of sleep medicine, Dr. Raymodne, who explains that “many things that we take for granted are affected by sleep… if you sleep better, you can certainly live better” (Sparacino). Therefore, as one of the important lessons in human intentions to deal with sleep is the attention to the work of our sleeping system. It is necessary to make sure that we get enough sleep every night and put in mind that sleeping in the daylight instead of the night does not count as a healthy sleeping.

Students, as well as other people who are exposed to stress, should remember the importance of relaxation as one of the main fighters against stress in a magnificent way. Looking up for millions of ideas on how to relax your body and soul every day, people should consider their personal preferences and interests. Few exercises can be enough to make relaxation possible, and one thing you can do is to get yourself time outside the world.

This time is the period when a person may contact nobody, just closing the eyes and the mind, thinking of nothing, and taking a deep breath in and out for five minutes only. Yoga is one of the possible methods of relaxation that is available to all people. Some yoga classes can be found online. People may also address experts and professional trainers to take yoga classes in specialized places. Relaxation is possible when people try to walk regularly. Healthy and calm walking every day only for 3o minutes can help people forget about stress and improve their quality of life.

One of the most unexpected ways for many people to deal with stress is crying. People might think that it is something ridiculous and has no relation to the reduction of stress. Otherwise, it has a big effect on stress reduction. Delena Chew uses the investigations of Dr. Sinatra, who said that “crying is one of the most cleansing experiences you can go through.” Regarding the scientific aspect, crying is a possibility to release neurochemicals with the help of which people can reach a calm state (Chew).

Simply speaking, crying will help to clean out your soul and your mind. Deep crying will open the chest and the diaphragm to produce more energy. So be free to let your tears out every time you felt like it. There is nothing wrong with crying and sobbing. It is a good and healthy practice for many people.

If people are interested in calm and regular activities, reading can be used as an option. Reading good books about something you want to achieve is a great job. There are many classic literature sources, as well as modern journals and magazines, to pay attention to. Sometimes, it is enough to grab a book about beating stress and learn something from it. Today, many movies based on books are available to people. This option can also be put on the list of methods to deal with stress.

There are plenty of ways to beat stress if a person makes a strong decision about the necessity to find a solution to this problem. “The wear and tear on the body from lots of stress changes the nervous system,” said Bruce McEwen, a neuroscientist at Rockefeller University in New York (“Studies Show Stress”). Obviously, even in early life, stress, like in the womb, can affect people badly. Therefore, pregnant women are always advised to relax and happy during their pregnancy and avoid stress by any possible means.

Many studies prove how a neonate can be shaped and influenced by the emotions experienced by a mother during pregnancy. Emotional problems, difficulties in learning and remembering, and hyperactivity disorders are the possible outcomes of stress in such situations (Glover 27). Stress can have different, unexpected roots. Many young people believe that they have enough power and opportunities to deal with stress and make correct decisions. Still, though self-confidence is a good quality in dealing with stress, credible guidelines and the suggestions of medical workers and other experts can contribute to the best solution.

Stress reduction is the goal millions of people establish every day despite their age, gender, race, geographical location, occupation, or social status. Stress is a global problem that does not have one simple solution. The idea of beating stress is a great achievement. However, not all people are ready to complete this task. Stressors may vary, and people should understand that help can be found anywhere. The only task is to recognize such a source of help and use it properly.

The benefits of life without stress are numerous. People can make free and properly weighted decisions. Productivity and creativity can be increased. Communication and cooperation between different groups of people may be improved. Finally, the percentage offered by the American Psychological Association about the reasons for stress and their outcomes can be reduced.

In general, stress management is a significant activity for people to be involved in. Stress may negatively influence human health, change the work of mental processes, promote wrong behaviors, and support harmful emotions. Stress occurs as soon as a person is not able to meet needs or find appropriate resources. It is a normal thing in human life. Therefore, instead of trying to live properly and avoid stress, people can learn how to deal with stressful situations and assist each other in meeting similar goals. Life without stress is hard to imagine. However, it is easy to manage stress and take the steps with the help of which human potential can be discovered and used in many different ways.

Works Cited

American Psychological Association. Stress in America: The State of Our Nation . 2017. Web.

Chew, Delena. “ 7 Tips for Fighting Stress. ” Wealth Mastery . 2013. Web.

Glover, Vivette. “Maternal Depression, Anxiety, and Stress during Pregnancy and Child Outcome: What Needs to Be Done.” Best Practice & Research Clinical Obstetrics and Gynaecology, vol. 28, no. 1, 2014, pp. 25-35.

Scholle, Anne. “ 5 Ways to Relieve Stress. ” The Center for Mind-Body Medicine . 2015. Web.

Sparacino, Alyssa. “ 11 Surprising Health Benefits of Sleep. ” Health . 2013. Web.

“ Studies Show Stress Can Reshape the Brain. ” The Guardian . 2008. Web.

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

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Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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Am I coping well during the pandemic?

Professor of Psychology, The University of Melbourne

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Nick Haslam receives funding from the Australian Research Council.

University of Melbourne provides funding as a founding partner of The Conversation AU.

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The pandemic has posed unprecedented challenges. Many of us have lost work, gained carer responsibilities and grappled with social isolation. Experts have warned of a looming wave of mental illness as a result.

Research suggests they’re largely correct. Surveys in Australia , the UK and the USA point to rates of depression, anxiety and suicidal thinking substantially higher than in previous years.

But over time, people have changed how they have responded to the threat of COVID-19. Google searches have shifted from the harm of the pandemic itself to ways of dealing with it, such as exercising and learning new skills.

This pivot points to a new focus on coping with COVID-19.

Many ways of coping

Coping is the process of responding effectively to problems and challenges. To cope well is to respond to the threat in ways that minimise its damaging impact.

Coping can involve many different strategies and it’s likely you have your own preferred ones. These strategies can be classified in many ways, but a key distinction is between problem-focused and emotion-focused strategies.

What’s the difference?

Problem-focused coping involves actively engaging with the outside world. This might mean making action plans, seeking further information about a threat, or confronting an adversary.

Emotion-focused coping, in contrast, is directed inward, attempting to change how we respond emotionally to stressful events and conditions, rather than to change them at their source.

Effective emotion-focused strategies include meditation, humour and reappraising difficulties to find benefits.

Less effective emotion-focused strategies include seeking distractions, denial and substance use. Although these tactics may stave off distress in the short term, they neither address its causes nor prevent its longer term effects.

Which is best?

Neither of these coping strategies is intrinsically more or less effective than the other. Both can be effective for different kinds of challenges.

Problem-focused strategies are said to work best when we can control the problem.

However, when we face an immovable challenge, it can be better to adjust our response to it using emotion-focused strategies, rather than battling fruitlessly against it.

Coping strategies during the pandemic

Physical activity and experiencing nature can offer some protection from depression during the pandemic. One study even points to the benefits of birdwatching .

But there’s more evidence around coping strategies to avoid. Rising levels of substance use during the pandemic are associated with greater distress.

Eating too many snacks and accessing too much COVID-related media have also been linked to higher levels of stress and depression. So these should be consumed in moderation.

How can I tell if I’m not coping well?

We should be able to assess how well we are coping with the pandemic by judging how we’re going compared to our previous normal.

Think of yourself this time last year. Are you drinking more, sleeping poorly or experiencing fewer positive emotions and more negative emotions now?

If the answer to any of these questions is “yes”, then compared to your previous normal, your coping may not been as good as it could be. But before you judge your coping critically, it’s worth considering a few things.

Your coping is relative to your challenge

The pandemic may be shared, but its impacts have been unequal.

If you live alone, are a caregiver or have lost work, the pandemic has been a larger threat for you than for many others. If you’ve suffered more distress than others, or more than you did last year, it doesn’t mean you have coped less well — you may have just had more to cope with.

Read more: Your coping and resilience strategies might need to shift as the COVID-19 crisis continues

Negative emotions can be appropriate

Experiencing some anxiety in the face of a threat like COVID-19 is justified. Experiencing sadness at separation from loved ones under lockdown is also inevitable. Suffering does not mean maladjustment.

In fact, unpleasant emotions draw our attention to problems and motivate us to tackle them, rather than just being signs of mental fragility or not coping.

We should, of course, be vigilant for serious problems, such as thoughts of self-harm, but we should also avoid pathologising ordinary distress. Not all distress is a symptom of a mental health problem.

Read more: 7 mental health coping tips for life in the time of COVID-19

Coping isn’t just about emotions anyway

Coping isn’t all about how we feel. It’s also about action and finding a sense of meaning and purpose in life, despite our distress. Perhaps if we’ve sustained our relationships and done our jobs passably during the pandemic, we have coped well enough, even if we have sometimes been miserable.

Read more: 7 science-based strategies to cope with coronavirus anxiety

Coping with COVID-19 has been an uneven contest

Social distancing and lockdowns have left us with a reduced coping repertoire. Seeking emotional and practical support from others, also known as “social coping”, is made more difficult by pandemic restrictions. Without our usual supports, many of us have had to cope with one arm tied behind our backs.

So remember to cut yourself some slack. For most people, the pandemic has been a unique challenge. When judging how well we’ve coped we should practise self-compassion . Let’s not make things worse by criticising ourselves for failing to cope better.

If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

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