Stress Management � Basic Principles

Stress can be managed if you understand the reasons that cause stress and the level of stress. You should also try to estimate if you can bring any change in the environment that can subsequently reduce stress.

There are some basics of stress management that should be followed by every one. They are as follows:

1. Become aware of your stressors and your emotional and physical reactions.
Notice your distress. Don’t ignore it. Don’t gloss over your problems. Determine what events distress you. What are you telling yourself about meaning of these events? Determine how your body responds to the stress. Do you become nervous or physically upset?

2. Recognize what you can change.
Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensity (manage them over a period of time instead of daily or weekly basis)? Can you shorten your exposure to stress (take a break, leave the physical premises)?
Devote the time and energy necessary to making a change in goal setting, time management techniques, and delayed gratification strategies.

3. Learn to moderate your physical reactions to stress.
Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heartbeat and blood pressure.
Medications, when prescribed by a physician, can help in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long-term solution.

4. Consider your physical fitness.
Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging). Eat well-balanced nutritious meals. Maintain your ideal weight.
Avoid nicotine, excessive caffeine, and other stimulants. Get enough sleep. Be as consistent with your sleep schedule as possible.

5. Maintain your emotional stability.
Develop some mutually supportive friendships/relationships.
Pursue realistic goals that are meaningful to you, rather than goals others have for you that you do not share. Expect some frustrations, failures, and sorrows. Always be kind and gentle with yourself — be a friend to yourself.

Above mentioned were some basic principles for stress management. For managing stress or reducing level of stress you should learn the above mentioned principles.