How to Succeed In Your Quest for Stress Management
Would you like to discover how to consistently succeed in your quest for stress management? Read on!
Our primary goal today is to begin the process of changing your thought patterns and lifestyle so you will no longer suffer from chronic, toxic stress on a daily basis.
Stress management isn’t just a vague concept. It’s a whole set of special skills that will allow you to moderate the your stress response. You will gain better health, you will be happier and become more productive.
Stress management is an active and continuous process. When you learn to control how you react to common stressors present in everyday life, life does become easier.
Can I manage my chronic anxiety permanently?
Yes! It will take a bit of practice, but you can do it. You will face some challenges at first, so it’s important to set yourself up for success. We don’t want you to be disappointed with your results!
First, let’s take note of your personal values & beliefs
Old values and beliefs can hinder your battle against stress. So, first up we are going to identify any that don’t support your current goals. Below are 10 common values and beliefs that can directly affect your ability to manage stress:
- “I’m a hopeless case!”
- “Stress management won’t bring food to the table, my work does”
- “I’d rather sleep than manage my stress”
- “I think it’s tedious and boring”
- “After a long day at work, I have no time for this sort of thing”
- “I don’t have the energy to think about it”
- “I have a long list of more important things to do than manage stress”
- “Stress management is just not ‘my thing”
- “I’m not very good at learning new things”
- “How will I know if this will work?”
How did you do? If you found some of these statements to be true, don’t stress over it! Being aware of it is enough for now. It’s more important for you to begin achieving your stress management goals, so let’s get started!
Here’s my number 1 tips to help you demolish stress.
Create a Stress Management Journal
I would advise you to create a stress management journal. This is an important step because before you can manage your stress you need to aware of what triggers it. These are called stressors and each person has their own unique set of them.
Stressors can be any combination of the following:
- certain actions
- general circumstances
- specific situations
- people in your life
- work-related obligations.
What does a stress management journal look like?
Basically a stress management journal is where you will record what causes stress in your life and how you react to that stress. We’re going to keep things organized. You will dedicate one section of your journal your stressors. Each page should have three columns with the following headings:
- Date and time
- Stress level (1-10)
Step 3 is really important so do not skip it. Rate your stressors on a scale of 1 to 10:
- a “1” indicates you are mildly annoyed for a brief period of time.
- a “10” means that you experience both mental signs of stress and physical signs of stress (examples are cold feet and/or hands, a racing heart rate, etc.
Note: If you find that you react to stress by turning to food for comfort, read our article Emotional Eating: 5 Steps to Help Stop Stress Eating for additional tips.
Is your stress management journal adding stress to your life?
Don’t allow this to happen. If keeping the journal does stress you out, you’re probably over thinking the process. Here are some tips:
- Keep it simple! This process should be easy.
- Don’t record every little thing, sit down once a day and record the things you remember.
- Pick a convenient time and make a habit of writing in your journal every day.
How much time do I need to dedicate to the process?
Again, be aware of what causes stress in your life is half the battle. Therefore, managing chronic stress does not really require a lot of time. When you are first starting out limit the process to one session that is 10-15 minutes long.
This will give you enough time to think remember the biggest stressors of your day and how you reacted to them.
In conclusion, remember that self-analysis is your most important tool in managing your stress. Here are some final tips for you:
- identify harmful thoughts and behaviors so you can modify them
- avoid justifying habitual, negative responses to stressors
- make behavioral modification gradually
- be consistent in enforcing new behavior
- reward yourself with a pat on the back when you see positive change, and
- last, but definitely not least, be honest with yourself!
If you follow the simple tips you have learned here, I’m confident that you will successfully meet your stress management goals!