Managing Stress

Last Updated: Dec. 1, 2003

Success in managing stress does not come from a half-hearted effort. It will take determination, persistence and time. Some suggestions may help right away, but if your stress is chronic, it may require more attention and guidance from a health care provider.

Try positive thinking.
Make an effort to stop negative thoughts.
Plan some fun. Take a break.

Physical activity is a great stress buster.
Decide on a specific time, type, frequency, and level of physical activity. Make this dedicated time fit into your schedule so it can be part of your routine.
Find a buddy to exercise with: it is more fun and it will encourage you to stick with your routine.
You do not have to join a gym: try brisk walking outdoors.

Eat nutritious foods.
Plan to eat foods for improved health and well-being. For example, increase the amount of fruits and vegetables you eat.
Eat an appropriate amount of food at a reasonable schedule.
Don’t rely on alcohol or drugs to reduce stress.

Be with others whose company you enjoy.
Make an effort to interact socially with people: even though you feel stressed, you will be glad to have gone out to meet your friends if only to get your mind off of things.

Care for yourself.
Take time for personal interests and hobbies.
Rest and sleep. Your body needs time to recover from stressful events.
If it suits your beliefs, try prayer.

Try relaxation techniques.
Two-Minute Relaxation: Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain.) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel more relaxed.

Mind Relaxation: Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word "one," a short word such as "peaceful" or a short phrase such as "I feel quiet" or "I'm safe". Continue for ten minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.

Deep Breathing Relaxation: Imagine a spot just below your navel. Breath into that spot and fill your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow breath out, you should feel more relaxed.

If stress management does not work at a personal level, there are professional individuals who can help. Support groups of various types are also available throughout the community.

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