Stress Management 101

Contents
Managing stress ............................................................................................................................................ 2
Defining stress........................................................................................................................................... 2
Causes of stress ............................................................................................................................................. 3
Stress tolerance: How much stress is too much? ......................................................................................... 3
Coping with stress ......................................................................................................................................... 3
But if you run out of options.. ....................................................................................................................... 4
I still have it in me! managing stress on your own ................................................................................... 5
Healthy ways to manage stress .................................................................................................................... 5
Stress management strategy #1: Get Moving .............................................................................................. 5
Stress management strategy #2: Engage socially ......................................................................................... 6
Stress management strategy #3: Avoid unnecessary stress ......................................................................... 6
Stress management strategy #4: Alter the situation .................................................................................... 6
Stress management strategy #5: Adapt to the stressor ............................................................................... 6
Stress management strategy #6: Accept the things you cant change ......................................................... 7
Stress management strategy #7: Make time for fun and relaxation ............................................................ 7
Stress management strategy #8: Adopt a healthy lifestyle .......................................................................... 7
Stress management self-help checklist......................................................................................................... 9

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Stress Management 101

Managing stress
Defining stress
Stress is your bodys way of responding to any kind of demand or threat. When you feel threatened,
your nervous system responds by releasing a flood of stress hormones including adrenaline and cortisol,
which rouse the body for emergency action. Stress can make you rise to meet challenges. Stress is what
keeps you on your toes during a presentation at work, sharpens your concentration when youre
attempting the game-winning free throw, or drives you to study for an exam when you'd rather be
watching TV. But beyond your comfort zone, stress stops being helpful and can start causing major
damage to your mind and body.

Chronic stress

The bodys nervous system often does a poor job of distinguishing between daily stressors and life-
threatening events. If youre stressed over an argument with a friend, a traffic jam on your commute, or
a mountain of bills, for example, your body can still react as if youre facing a life-or-death situation

Health problems caused or exacerbated by chronic stress:

1. Depression and anxiety
2. Weight problems
3. Auto immune diseases
4. Skin conditions, such as eczema
5. Reproductive issues
6. Pain of any kind
7. Heart disease
8. Digestive problems
9. Sleep problems
10. Cognitive and memory problems

Signs and symptoms of chronic stress or stress overload

Cognitive Symptoms
1. Memory problems
2. Inability to concentrate
3. Poor judgment
4. Seeing only the negative
5. Anxious or racing thoughts
6. Constant worrying
Physical Symptoms
1. Aches and pains
2. Diarrhea or constipation
3. Nausea, dizziness
4. Chest pain, rapid heartbeat
5. Loss of sex drive
6. Frequent colds or flu
Emotional Symptoms
1. Depression or general unhappiness
2. Anxiety and agitation
3. Moodiness, irritability, or anger
4. Feeling overwhelmed
5. Loneliness and isolation
6. Other mental or emotional health problems
Behavioral Symptoms
1. Eating more or less
2. Sleeping too much or too little
3. Withdrawing from others
4. Procrastinating or neglecting responsibilities
5. Using alcohol, cigarettes, or drugs to relax
6. Nervous habits (e.g. nail biting, pacing)

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Causes of stress
The factors that cause stress are known as stressors. We usually think of stressors as being negative,
such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands
on you can be stressful. This includes positive events such as getting married, buying a house, going to
college, or receiving a promotion.

Common external causes of stress Common internal causes of stress

1. Major life changes 1. Chronic worry
2. Work or school 2. Pessimism
3. Relationship difficulties 3. Negative self-talk
4. Financial problems 4. Unrealistic expectations/Perfectionism
5. Being too busy 5. Rigid thinking, lack of flexibility
6. Children and family 6. All-or-nothing attitude

Stress tolerance: How much stress is too much?

We're all different. Some people seem to be able to roll with lifes punches, while others tend to
crumble in the face of small obstacles or frustrations. Some people even thrive on the excitement of a
high-stress lifestyle.

Factors that influence your stress tolerance

Emotional awareness Many of us are so used to being overloaded with stress

that we don't even notice it anymore.
The quality of your relationships Social engagement has always been a human beings
most evolved response to lifes stressors.
and support network
Physical activity Regular exercise can lift your mood and serve as a
distraction to your worries
Diet The food you eat can improve or worsen your mood and
affect your ability to cope with lifes stressors. Eating a diet
full of processed and convenience food, refined
carbohydrates, and sugary snacks can worsen symptoms
of stress while eating a diet rich in fresh fruit and
vegetables, high-quality protein, and healthy fats can help
you better cope

Coping with stress

Whether youre trying to build your tolerance to stress or cope with its symptoms, you have much more
control over stress than you might think. Unfortunately, many of us try to deal with stress in ways that
only compound the problem. We drink too much to unwind at the end of a stressful day, fill up on comfort
food, zone out in front of the TV for hours, use pills to relax, or lash out at other people. However, there
are many healthier and more effective ways to cope with stress and its symptoms.
Tip 1: Get Moving:

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Stress Management 101

This is something you can do right now to help yourself start to feel better. Activities that require
moving both your arms and your legs are particularly effective at managing stress. Rhythmic
exercises such as walking, running, swimming, dancing, and aerobic classes are good choices,
especially if you exercise mindfully (focusing your attention on the physical sensations you
experience as you move).
Tip 2: Engage socially:
The simple act of talking face to face with another human can trigger hormones that relieve stress
when you're feeling uncomfortable, unsure, or unsafe. Even just a brief exchange of kind words or a
friendly look from another human being can help calm and soothe your nervous system.
Tip 3: Set aside relaxation time
Relaxation techniques such as yoga, meditation, and deep breathing activate the bodys relaxation
response, a state of restfulness that is the opposite of the fight or flight or mobilization stress
response.
Tip 4: Eat a healthy diet
Eating a healthy diet isnt about eating bland food, adhering to strict dietary limitations, or depriving
yourself of the foods you love. But by re-examining your existing diet and experimenting with new
ways of eating that promote mental health, you can find an eating plan that not only helps to relieve
stress, but also boosts your energy, improves your outlook, and stabilizes your mood.
Tip 5: Get Plenty of Sleep
Feeling tired can increase stress by causing you to think irrationally. At the same time, chronic stress
can disrupt your sleep. Whether youre having trouble falling asleep or staying asleep at night, there
are plenty of ways to improve your sleep so you feel less stressed and more productive and
emotionally balanced.

But if you run out of options..

The tips for coping with stress as listed above can be considered as tools that you can have in your
toolbox for coping with stress. If by any chance you are faced with so much stress that you find none of
these tools work anymore, please seek immediate help.

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Stress Management 101

I still have it in me! managing stress on your own

What are the sources of stress in your life?
What are the sources of stress in your life? Its easy
to identify sources of stress following a major life
event such as changing jobs, moving home, or losing
a loved one, but pinpointing the sources of everyday
stress can be more complicated. Its all too easy to
overlook your own thoughts, feelings, and behaviors
that contribute to your stress levels
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. As you keep a daily log, you will
begin to see patterns and common themes. Write
down:

To identify your true sources of stress, look closely What caused your stress (make a guess if
at your habits, attitude, and excuses: youre unsure)
Do you explain away stress as temporary (I just How you felt, both physically and
have a million things going on right now) even emotionally
though you cant remember the last time you How you acted in response
took a breather? What you did to make yourself feel
Do you define stress as an integral part of your better
work or home life (Things are always crazy
around here) or as a part of your personality (I
have a lot of nervous energy, thats 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.

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Healthy ways to manage stress

Stress management strategy #1: Get Moving

Physical activity plays a key role in reducing and preventing the effects of stress, but you dont have to be
an athlete or spend hours in a gym to experience the benefits. The first step is to get yourself up and
moving. Here are a few easy ways:
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

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Stress management strategy #2: Engage socially

Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal
or external events that you perceive as threatening. Reach out to family and friends and connect regularly
in person. The people you talk to dont have to be able to fix your stress; they just need to be good
listeners. Opening up is not a sign of weakness and it wont make you a burden to others. In fact, most
friends will be flattered that you trust them enough to confide in them, and it will only strengthen your
bond.

Stress management strategy #3: Avoid unnecessary stress

While stress is an automatic response from your nervous system, some stressors arise at predictable
timesyour 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.

Its not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the
number of stressors in your life that you can eliminate.

Learn how to say no Know your limits and stick to them.

Avoid people who stress you out If someone consistently causes stress in your life, limit the
amount of time you spend with that person, or end the relationship.
Take control of your environment If the evening news makes you anxious, turn off the TV. If
traffic makes you tense, take a longer but less-traveled route. If going to the market is an
unpleasant chore, do your grocery shopping online.

Stress management strategy #4: Alter the situation

If you cant avoid a stressful situation, try to alter it. Often, this involves changing the way you
communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, be
more assertive and communicate your concerns in an open and respectful way.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the
same
Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead
and make sure you dont overextend yourself, youll find it easier to stay calm and focused.

Stress management strategy #5: Adapt to the stressor

Regain your sense of control by changing your expectations and attitude to stressful situations.

Reframe problems. Try to view stressful situations from a more positive perspective.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it
will be in the long run.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself
up for failure by demanding perfection.

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Stress management strategy #6: Accept the things you cant change
Many sources of stress are unavoidable. You cant 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, its easier than railing against
a situation you cant change.

Dont try to control the uncontrollable. Many things in life are beyond our controlparticularly
the behavior of other people.
Look for the upside. When facing major challenges, try to look at them as opportunities for
personal growth.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make
mistakes. Let go of anger and resentments.

Stress management strategy #7: Make time for fun and relaxation
Dont 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.
Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont 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.

Stress management strategy #8: Adopt 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 in with
a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar
snacks in your diet, youll feel more relaxed and youll 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. Dont 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

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Stress management self-help checklist

Positive Choices I Made Today: Mon Tue Wed Thu Fri Sat Sun Notes

Updated my stress journal

Exercised for 30 minutes or more

Talked face to face with a good listener

Avoided unnecessary stress, such as a stress-

inducing person or situation
Altered a stressful situation by expressing my
feelings and/or managing my time better

Adjusted my attitude to a stressor by reframing

the problem, focusing on the positive, or looking
at the big picture
Accepted the stressors I cant change

Did at least one activity from my stress relief

toolbox
Avoided self-medicating with alcohol, food, or
drugs

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