Basic Strategies in Stress Management

Knowing the basic strategies in stress management can help to combat tension whenever it arises.

What is Stress?

The term stress is often used to describe everything from everyday worries (like paying the household bills) to major life changes (like divorce). Stress can be defined as wear and tear that is brought on by real or perceived threats. Stress, however, can be felt in two different and distinct ways; medical stress (which as an effect on the body) and psychological stress (effecting the mind).

Medical Stress

Medical stress has to do with the body’s automatic response to perceived threats; the flight or fight response. Amazingly, over thirty different hormones are responsible for this complicated, automatic response.

Unfortunately, this survival technique can also arise during everyday stresses, for example, making the football game on time, making dinner etc. In the long run, excessive stress can inhibit the body’s immune system and directly impact the function of our bodies.

Psychological Stress

The effects of stress on the mind can lead to a reduced sense of well-being, and lead to increased negative emotions, like that of fear, anger and/or depression. Additionally, a reduced performance at work and school has also been observed in relation to psychological stress.

Exploring Basic Strategies in Stress Management

Obviously, with its severe impact on both the physical and psychological well-being of the body, combating stress is of the utmost importance. There are six approaches that are a part of the basic strategies in stress management. These techniques include:

• Progressive muscle relation: This technique includes purposefully tensing and relaxing the muscles.

• Autogenic training: With autogenic training, suggestions are used to help the body relax; for example, thinking that the body feels warm and heavy.

• Breathing exercises: Taking deep breathes is an almost instantaneous way of combating stress.

• Yoga stretching: Combining breath with purposeful movements can be a powerful antidote to stress.

• Imagery and visualization: Allowing the mind to use calm and peaceful imagery can have beneficial effects of the body.

• Meditation: This is a fabulous way to “quiet” the mind, and thereby provide relief to the “soul”.

Instant Relief

The above techniques sound fantastic, but in the middle of a busy day, they can feel as foreign as booking a trip to Tahiti. Here are some basic strategies in stress management that can help you take the tension out of everyday activities.

Don’t Let it Build

The key step in preventing a major meltdown is not allowing stress to build up in the first place. What does this mean? It means talking, and yes, sometimes venting frustrations. Talk to a trusted friend, a co-working, or a spouse, and let them know what’s going on.

Laugh Often

Laughing is one of the very best ways to combat stress. Strive to find the humor in everyday activities and when that doesn’t work, tune into a favorite comedy show. Additionally, if no television set is around, just act silly for a few minutes. It really works!

Delegate

Superheroes are better left to the comic books; real life calls for asking for help. Ask friends, family and neighbors to help, and delegate some everyday chores. Scratching items off a to-do list always feels great!

Exercise

Simple twenty minute walks around the neighborhood (alone or with someone else) can really help the mind let go of worry. Take a walk first thing in the morning, as soon as work is over or right after dinner to work out the anxiety of the day.

The Bottom Line

No one can do it all, so choose one or two of the suggestions above and incorporate it gradually into daily life. There’s no need to do all of the steps; that’s two stressful! The simple ones, like laughing, talking to a friend or engaging in short bursts of exercise, are the easiest to follow. These basic strategies in stress management, done over time, can significantly help in the reduction of stress.

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