Stress Management

Nurture yourself
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 your self. The act of laughing helps your body fight stress in a number of ways.


Healthy stress reducers
• Go for a walk
• Spend time in nature
• Talk to a supportive friend
• Sweat out tension with a good workout
• Do something for someone else
• Write in your journal
• Take a long bath  
• Play with a pet
• Work in your garden
• Get a massage
• Curl up with a good book
• Take a yoga class
• Listen to music
• Watch a comedy


Adopt a healthy lifestyle

  • 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.

Evaluate your coping strategies
Think about the ways you cope with stress. Keep a stress journal to 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. These coping strategies may temporarily reduce stress, but they cause more damage in the long run.

Unhealthy ways of coping with stress
• Smoking
• Self-medicating with alcohol or drugs
• Using sleeping pills or tranquilizers to relax
• Overeating or eating too little  • Sleeping too much
• Procrastinating
• Withdrawing from friends, family, and activities
• Filling up every minute of the day to avoid facing problems

Learn positive ways to deal with stress
There are many healthy ways to reduce stress or cope with its effects, 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 A’s: Avoid, Alter, Accept, or Adapt.

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 every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.