How to Manage Stress

Definition: Stress is the body's reaction to a change that requires a physical, mental or emotional adjustment or response. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious.

Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of/increased appetite, headaches, crying, sleeplessness, and oversleeping. Escape through alcohol, drugs, or other compulsive behavior are often indications. Feelings of alarm, frustration, or apathy may accompany stress.

1. Eliminate as many sources of stress as you can. For example, if crowds bother you, go to the supermarket when you know the lines won’t be too long. Try renting videotapes rather than going to crowded movie theaters. Clear up the clutter in your life by giving away or throwing away the things that get in your way. A garage sale is one effective way to do this.

2. If you are always running late, sit down with a pencil and paper and see how you are actually allotting your time. Say it takes you 40 minutes to get to work. Are you leaving your house on time? You may be able to solve your problem (and de-stress your life a bit) just by being realistic. If you can’t find the time for all the activities that are important to you, maybe you are trying to do too much. Again, make a list of what you do during the day and how much each activity takes. Then cut back.

3. Avoid predictably stressful situations. If a certain sport or game makes you tense (whether it’s tennis or bridge), decline the invitation to play. After all, the point of these activities is to have a good time. If you know you won’t, there’s no reason to play.

4. If you can’t remove the stress, remove yourself. Slip away once in a while for some private time. These quiet moments may give you a fresh perspective on your problems. Avoid stressful people. For example, if you don’t get along with your father-in-law but you don’t want to make an issue of it, invite other in-laws at the same time you invite him. Having other people around will absorb some of the pressure you would normally feel.

5. Competing with others, whether in accomplishments, appearance, or possessions, is an avoidable source of stress. You might know people who do all they can to provoke envy in others. While it may seem easy to say you should be satisfied with what you have, it’s the truth. Stress from this kind of jealousy is self-inflicted.

6. Laborsaving devices, such as cellular phones or computer hookups, often encourage us to cram too many activities into each day. Before you buy new equipment, be sure that it will really improve your life. Be aware that taking care of equipment and getting it repaired can be stressful.

7. Try doing only one thing at a time. For example, when you’re riding your exercise bike, you don’t have to listen to the radio or watch television.

8. Remember, sometimes it’s okay to do nothing.

9. If you suffer from insomnia, headaches, recurring colds, or stomach upsets, consider whether stress is part of the problem. Being chronically angry, frustrated, or apprehensive can deplete your physical resources.

10. If you feel stress (or anything else) is getting the better of you, seek professional help — a doctor or therapist. Early signs of excess stress are loss of a sense of well-being and reluctance to get up in the morning to face another day.

If you feel that stress is affecting your studies,
a first option is to seek help through your educational counseling center.

1. When you feel stressed, practice taking long, deep breaths.
2. Take regular breaks from your work.
3. Get regular exercise. Shoot for a minimum of 20 minutes three times per week.
4. Eat a balanced diet.
5. Avoid caffeine, which is a stimulant.
6. Avoid depending upon drugs and alcohol to help you relax. This can quickly become a crutch.
7. Learn time management and organization skills.
8. Use humor to lighten difficult situations.
9. Seek to find the positive in every situation. View adversity as an opportunity for learning and growth.
10. Do not bury your emotions. This is a temporary fix at best. Unresolved emotions can resurface as nightmares or physical illness.
11. If you find that a relationship makes you stressed, end it. If that isn't possible, remember that you may not be in control their behavior, but you are in control of how you react to it.
12. Give compliments freely and smile often. You'll be amazed how the mood around you will change and how in turn you will feel better.
13. Learn to really listen to what others are saying rather than getting upset because you disagree. Seek to find areas of common ground and work for a compromise.

1. Scented candles, soft music and a hot bath are great ways to relax after a hard day.
2. Meditation or biofeedback training can be an excellent way to control your body's response to stress.

• Keep a positive attitude.
• Accept that there are events that you cannot control.
• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
• Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.
• Exercise regularly. Your body can fight stress better when it is fit.
• Eat healthy, well-balanced meals.
• Learn to manage your time more effectively.
• Set limits appropriately and say no to requests that would create excessive stress in your life.
• Make time for hobbies and interests.
• Get enough rest and sleep. Your body needs time to recover from stressful events.
• Don't rely on alcohol, drugs, or food to reduce stress. Ease up on caffeine, too.
• Seek out social support. Spend enough time with those you love.
• Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.

1. Talk! Don't hold all your feelings within! Discuss your stressful feelings with someone you trust who will listen without being judgmental or pressuring you to their own point of view. Even if you can't change the immediate situation, talking about it helps alleviate some of the tension you may be feeling. Supplement the verbalizing with something physical: write it out, exercise or hit a pillow.

2. ACT! Be willing to take risk and make change, no matter how small. Try to change the stressful situation, or at least some part of it.

3. LISTEN TO YOUR BODY! If you learn about how your body reacts to stress, you can also learn how to counter that stress. Learn to listen to your body's signals and find ways to reduce your stress, even if it's just "taking five" to clear your mind. Relaxation exercises (E.g. Yoga, meditation, physical exercise) help, too.

4. BE IN CHARGE! Discover what you need to feel good about yourself and get your needs met. Another way to reduce your stress is to find an interest, hobby or activity where you feel in charge and call the shots. If you really feel out of control, don't stay silent and alone! Seek guidance from someone who is qualified to help you get through the obstacles, and move forward again. If you can't find someone qualified in your neighborhood or you don't feel as though you can talk to someone "in person" try a qualified internet counselor.

5. DON'T OVERWHELM YOURSELF: If you are stressed and overwhelmed, perhaps you are trying to handle too much. Rid yourself of extra duties that aren't necessary or important. Learn how to delegate and how to say "no" without feeling guilty.

6. GET AWAY: Sometimes a change, however small, can do wonders for your spirit. Forget it all for a while--escape! Go somewhere new for a few hours, or a few days if you can afford to. If not, it may be helpful just to "get away" to a warm bath for a little while!

7. PRIORITIZE: You may not be able to avoid all the responsibilities obligations you currently have, but you can learn how to complete them without resentment and consciously choose how you will handle them.

8. EXTEND YOURSELF: Make your own life better by making someone else's life better. Give of yourself. Volunteer! You will feel empowered, positive, important...and you will be! Visit and choose an organization you believe in!

9. MAKE SUCCESS HAPPEN! If you can't change the world, change yourself! Learn how to love yourself as you are, while you work towards your goals. Then, make a commitment to yourself to start improving the things about yourself and your life that (you believe) need it. Instead of immediate, dramatic change, learn to enjoy the journey of lifelong self-improvement.

10. SOCIALIZE: Spend time with family and friends for love and support. Don't be afraid to enjoy yourself! Appreciate friendship and let others know you care about them, too.

11. LEARN HOW TO BE HAPPY Focus on the good things about yourself, and in your life. Learn to enjoy the "little things" that make you happy. Count your blessings. Every day, write down on a slip of paper one thing you are grateful for, even if it's just a sunny day. Put this "blessing" in a jar. Do this for one month. At the end of the month read all those slips of paper and you will realize that life is better than you think!

1. Make a list of what should be done

Make a list of what to do and try to constantly renew the list and keep it up to date. Include in this list both urgent and non-urgent things so as never forget or ignore something again. Keep the list all the time with you in your briefcase or in your daily agenda.

2. Allocate your time correctly

Include an estimated time frame for each action and the date by which each task must be completed. If the order that each task must be completed does not matter it may be possible to complete something during an unexpected free time. For example, you can look for information on the Internet while you wait in your office to start a meeting.

3. Set your own deadlines and meet them

Be realistic about the deadlines you set and try to meet them. It is true that any work gets exactly the time allocated for it. Have you ever noticed how quickly you can finish something you have to write, give assignments and take decisions on the last day before your vacation? Although we tend to complete many things when we are under pressure, is less stressful and much more professional to establish and follow an action plan.

4. Use your time intelligently

Consider the case to check your e-mail only certain times of the day and let the answering machine respond to your calls so as not to interrupt your work for a couple of hours. If possible, avoid dealing with the same job or the same e-mail again. Never open e-mail address if you do not have time to read and edit, that is, to answer it, send, or delete it.

5. Organize your desktop

Organize your desktop; manage the copies of your files, your computer folders and e-mail folders so that you can easily find what you want. Minimize the time you spend when searching for information. Benjamin Franklin once said: «A place for everything, everything in place».

6. Insist in your targets

You should have an "in tray" in your office so that others can give you what they want to give you and not just leave it on your desk. Have you ever come back from a meeting and find additional records, letters and documents all over your office? Rather than follow your own program, you are "forced" to follow someone else’s priorities.

7. Do not distract your attention

If you have a door, you need to close it occasionally. If you have an open door policy that must always be open for your employees but you do not have time to really listen to their questions and concerns, then you will not manage to keep your promise. If a colleague comes to your office when you have a job and cannot discuss, seek to find another time to meet.

8. Co-operate with your colleagues

Colleagues will expect you to finish the job on time, so make sure to avoid any delay. You would expect the same from them. To avoid any delays, give more time to the project so as to be able to handle unexpected complications, misunderstandings or missed deadlines. If the date of presentation is the 25th of the month, be sure to plan to finish everything by 23.

9. Avoid unnecessary Supervisions

If you authorize someone else for a job or a contract, do not deal any more with this, unless you have a specific responsibility to monitor. Many people spend precious time to listen or read reports of other projects. If the investigation of your colleagues or their professional responsibilities does not affect your daily work, your performance at work or objectives of your career, you could simply express an interest just to encourage them.

10. Cancel routine meetings

Decide if the meeting is absolutely necessary. If, you have to attend, set an agenda and make sure that you follow it - start the meeting and finish it on time. If your presence is not necessary for the entire meeting then leave earlier.

11. Be constantly busy

Keep your skills in shape by having at least one project to be involved. Two or more (projects) would be even better because you are given the opportunity to «change speed» and to focus on something else for variety. To deal simultaneously with different project assures that you will always have something on which to work. Also, it keeps your mind alert and renews your prospects.

12. Choose carefully your projects

Make sure that your work has some value for the company and that it raises your skills better. There are many good reasons why you cannot accept to take part in a meeting and refuse to take an additional project. Successful entrepreneurs know how to say «no». Ask yourself, «this will promote my career?» and «Can I give the necessary time to this assignment?” You will win more respect by working with a colleague, whose expertise and skills complements your own, rather than getting an extra work on your own and overloading yourself.

13. Do not waste your time

It is an integral part of human nature to postpone unpleasant tasks. Plan some of the more pleasant tasks of the project to be made after any unpleasant tasks. If you do not like to work with numbers, plan to do the accounts in the morning when you are still fresh and there are not so many things to distract your attention.

14. Reward yourself

To manage your time efficiently does not have to do only with your job. You should also include in your schedule time where you stop everything, relax and recharge your batteries. Thing of a reward to give yourself when you finish your work. This may mean to make a break for coffee once finished reading a long report or to leave for vacation just after the promotion of the new product.

You must give greater attention to how you spend your time. Watch how successful businessmen allocate their time and emulate some of their time management practices.

Success comes to those who know how to manage their time well.

Effective aids:

• Create a simple "To Do" list
  This simple program will help you identify a few items, the reason for doing them, a timeline for getting them done, and then printing this simple list and posting it for reminders.
• Daily/weekly planner
  Write down appointments, classes, and meetings on a chronological log book or chart.
  If you are more visual, sketch out your schedule
  First thing in the morning, check what's ahead for the day
  always go to sleep knowing you're prepared for tomorrow
• Long term planner
  Use a monthly chart so that you can plan ahead.
  Long term planners will also serve as a reminder to constructively plan time for yourself