Stress Management Essay
Stress is a large part of every day life. Stress is has many definitions and there are many ways to manage stress. Most stress occurs at our busiest moments; school, work and home. Those are the most common places for stress to build. Nevertheless stress is unavoidable.
How do people know that they are stressed? The body responds to stress negatively. Many biological changes take place which include but are not limited to the following: muscles tension, breathing heavily, dry mouth, sweats, tremors, dialating of pupils, response are not clear and there are many more (Wagner& Taylor). These changes can cause health problems if experienced to frequently. The body often becomes worn down making it more susceptible to becoming sick. Depending on how serious the stress, can determine the severity of its impact.
For example, an individual may have a stressful week at work, and contract a virus, and end up with a common cold. Reducing stress may help the body recover faster, and may even keep a person healthier (Palmer).
We Can Write Custom Essays on Stress Management for You!
The brain, nerves, and central nervous system interpret stress in our lives. Some factors effect the way people live and determine how stress is interpreted by their immune system, and what side affects stress will have. Nourishment is important because the immune system needs enough to weaken viruses (Palmer). Exercise is vital because it can relieve tension and keep the body healthy. However moderation is the key. Heavy exercise with no break can harm the body and wear it down with similar effects as stress. Personality is an important factor because that is the trait that helps individuals cope with stress. Easy going personalities are usually able to deal with stress better.
People with this type of personality don’t let as much upset them and reason better when faced with stress. Hostile personalities usually become angry more quickly when faced with stress (Pope).
There are several side affects that occur from stress. Insomnia is another factor that stress may bring on. This occurs when a person is disrupted with thoughts and questions that drive them crazy and cause an inability to sleep. Chronic pain, headaches and backaches can be stress induced when under pressure. The muscles in these areas become tense under stress. Heart problems are the most common side affect. The pain felt in the chest is tension caused by an oxygen shortage to the heart. Heart attacks occur due to high blood pressure and can be fatal.
Some behaviors that people take part in to reduce or cope with stress may also bring on heart problems. Stress can also hurt emotionally as with depression (Russel). Depression is another side affect from stress and that is a serious disorder to deal with. Pressures of life may really get to an individual making them feel down. Some of the symptoms discussed previously may be a sign of depression resulting from stress. Symptoms of depression may include diet, sleeping problems, headaches, body aches. Individuals who are depressed should seek counseling. (Palmer).
There are several different ways to manage stress. Not every way of managing stress is right for every person, because everyone’s reaction to stress is different. There is no right or wrong answer. One way is by practicing a simple breathing exercise. They calm down an individual and help them relax. There are many different techniques for breathing that can reduce stress.
Stress counselors can recommend a certain technique for a each person. Relaxing and breathing work together. Relaxing may include doing something enjoyable, such as taking a walk, listening to music, picking up a hobby, reading or simply sitting or lying down in peace and quiet.
Moderate exercising is another way of reducing stress, but it is important to remember not to over do it. Exercising doesn’t necessarily mean running the mile. It could simply mean stretching (Pope).
Biofeedback is also a way of managing stress. This involves monitoring specific areas of the body with an electrical device that is hooked up to an area of the body. The device makes a noise, and the pitch of the sound is determined by how relaxed the individual is (Palmer).
Eating well will help for managing stress. Healthy foods keep the immune system strong, as well as limiting the amount of caffeine that is consumed daily. Caffeine speeds up the heart and metabolic rate which can add stress. Quitting smoking is also an excellent alternative to reducing stress. Cigarette smoking has a similar effect that caffeine has on the body (Pope).
Individuals that are under stress should not turn to harmful stress relievers such as smoking, drinking or unhealthy eating. These unhelpful stress management strategies may seem like they are relieving stress, but instead they are hurting the body, which leads to more stress. Problems with work, relationships, school, and life in general should be dealt with accordingly. By using healthy strategies in moderation or seeking counseling a person can determine what works best for them in dealing with stress. By identifying stress, its causes and side affects managing stress will eventually become easier.
Warning!!! All free online essays, sample essays and essay examples on Stress Management topics are plagiarized and cannot be completely used in your school, college or university education.
If you need a custom essay, dissertation, thesis, term paper or research paper on your topic, EffectivePapers.com will write your papers from scratch. We work with experienced PhD and Master's freelance writers to help you with writing any academic papers in any subject! We guarantee each customer great quality and no plagiarism!
It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.
Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.
Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. 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 leads to deadline 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.
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
• Drinking too much
• Overeating or undereating
• Zoning out for hours in front of the TV or computer
• Withdrawing from friends, family, and activities
• Using pills or drugs to relax
• Sleeping too much
• Filling up every minute of the day to avoid facing problems
• Taking out your stress on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Stress management strategy #1: Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.
- Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
- Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
- Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
- Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
- Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
Stress management strategy #2: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. 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, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
- Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
- Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
- 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. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
Stress management strategy #3: Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
- Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
- Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
- Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
- Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Stress management strategy #4: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t 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, it’s easier than railing against a situation you can’t change.
- Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
- Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
- Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
- Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Stress management strategy #5: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
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.
- Set aside relaxation 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.
- Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
- 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 #6: Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical health.
- Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
- 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, 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.