Realistic Stress Management – How to Design a Stress Management Program that You'll Really Use

Stress management can be a significant challenge in today's world. If you are quick to review the self-help feature in your bookshop, you will find shelves and shelves filled with books on various aspects of stress management. We are stressed culture, and we all have a break. And yet struggling to find healthy ways to cope with the actual strain of modern life.

The problem with stress management

Have you ever paid $ 50 to $ 100 for professional massages? It feels a bit good and you may have felt much lighter. But just a few miles down the road, your stress level begins to creep up again because you have returned to the world of traffic, bills, relationships and work.

Have you ever received a great vacation and determination because you need a holiday to recover from your vacation? Getting away can be truly wonderful, but one or two trips a year is not enough to reduce stress. You return to the same situation as you left, usually with more work stacked on your desk!

Have you ever felt too busy to pause? Perhaps you have pushed and self-defense because you believe you do not have time. And when you finally managed to break, do not relax.

These situations describe common problems with typical stress management actions.

  • We Use Individual or Temporary Efforts
  • We often spend too much time on our methods
  • We do not give ourselves enough time to relax

It is possible to create stress management a program that overcomes these problems and you can really fit into your work plan. Before I discuss how to create the plan, let me explain exactly what stress is. Understanding the nature of stress will help you create your program.

Stress defined

Stress is the body remission system. It is a physiological response to a threat to the environment. You may be familiar with the term fight or flight response. It is also known as a sympathetic nervous system. When the threat occurs, the healing immediately causes release of stress hormones, which then creates a series of physiological changes. These changes are designed to allow the body to fight, or run away from the threat. Increased heartbeat, sweating, muscle spasms, changes in blood flow, shallow breathing, increased alertness and reaction time are all part of this response. In a life-threatening situation, this answer is useful. You've experienced the benefits when a car pulled out in front of you and you immediately click on your brakes. This warning system can be a true lifesaver.

After the threat has passed, the body has another system, the relaxation reaction. This is a parasympathetic nervous system, and it returns the body to the basis of a relaxed condition. The problem is that the body needs enough time to settle down. Remember that the car stuck in front of you? Think about how long it took before your heart stopped stopping. In our advanced world we face stress after stress. We rarely have time to calm down before another threat comes up. The brain does not know the difference between a real threat (a mugger) and a perceived threat (fear of losing the job). It responds to both threats, and it does immediately. To complicate the situation further, the natural response of the body is sometimes socially inappropriate. As much as you want maybe you can not beat someone and run away when you're angry.

The income is that we rarely return to the relaxed situation. Instead, the load intensity increases slowly, so mild or moderate stress becomes our new initial value, the new "relax". But our relaxed state is actually the stress state. Therefore, it does not take much to send us in a very stressful state. Remember that stress is a physiological response. This new baseline leads to almost constant stress hormone and physical symptoms (eg nausea, insomnia, gastrointestinal tract, fatigue, headache and muscle tension). If it lasts long enough, it creates emotional and cognitive symptoms (eg prolonged anxiety, poor concentration, feeling overwhelmed, anxiety and depression).

Design Realistic Stress Management Program

But that's good news! You can learn to consciously create a relaxation reaction. A good stress management program has three things: body, mind and heart or soul.


The goal is to burn stress material, stimulate the relaxation response, or both. Aerobic exercise is a great way to burn stress. Remember that the streaming alert system was designed to get us moving. Instead, you can consciously recognize the parasympathetic nervous system. There are many good methods that you can use, such as yoga, tai chi, meditation, deep breathing, progressive muscle relaxation or prayer. Slow conscious exercise and / or slow conscious breathing stimulate this relaxed condition. If you choose a move, I strongly recommend that you add other relaxation techniques as well as to get the most out of your application.


Here's the goal of keeping your smartphone and reducing the thoughts that can cause stress. Many of the relaxation methods described above are also effective for calming your mind. All healthy activities that emphasize your mind can be useful. This would include some hobbies like knitting, reading or woodworking. If you are in stressed condition, your mind will return to the source or the source of stress. This is normal and expected. When it happens – notice I did not say "if" – carefully re-guide your mind back into your task. You must repeat this often, but over time you will probably see a decrease in how often your mind returns to its concern.

Heart or Soul

This refers to feelings of happiness and happiness. Clearly, it is important to appreciate relaxation and renewal. What makes you feel refreshing or nutritious? It could be meditation or prayer, for example. All activities under the mind or body may meet these conditions. You can also find other activities near you, such as time with your children or in your yard.

Set Everything

The most effective flow management is one activity that includes all three factors. But you can combine activities that match your wishes. For example, if needlework meets your criteria for mind and heart, you can slowly add a muscle relaxant to your body. You can also develop a file of activities that you can draw. This may be necessary for those who easily carry or need variety.

The final discussion is time. How much time do you have for the flow management system on a daily basis? Be honest with yourself. If you can not spend enough time, you will not follow through. This is a lesson that many of us have learned over and over. And some of us have not been able to learn it over and over again. To be successful, you have a normal time commitment every day. It should not be a big period. If your answer is five minutes a day, you can choose particularly efficient options like deep breathing.

When you make your choice, keep in mind that stress is a natural response, which is repeated in our lives every day. To counter this response, we must consciously cause relaxation every day too.


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