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Goal Setting Success Guide -
Manage Stress - Five Ways

How Can I Manage Stress Better?

Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many ways to manage stress.

However, all require work in order to be effective. To manage stress, chang the source of the stress and/or your reaction to it.

How do you do it?

1. Manage stress by becoming aware of your stressors and your emotional and physical reactions.

• Notice your stress and its beginnings. Don't ignore it. Don't gloss over your problems.

• Determine what events stress you out. How much do these events mean to you?

• Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways?

2. Manage stress by recognizing what you can change.

• Can you change your stressors by avoiding or eliminating them completely?

• Can you reduce their intensity over time?

• Can you shorten your exposure to stress by taking a break, or leaving the physical premises?

• Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?

3. Manage stress by reducing the intensity of your emotional reactions to stress.

The stress reaction is triggered by your perception of danger and/or fears physical danger or emotional danger, and fears of failure etc.

• Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?

• Are you expecting to please everyone because I’m telling you that you can’t?

• Are you overreacting and viewing things as absolutely critical and urgent all the time? Do you feel you must always come out the winner in every situation?

• Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you.

• Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects of everything find a positive in them if you can

• Take personal time to evaluate your surroundings clearly

• Take a deep breath when overly stressed and count backwards from 10

4. Manage stress by building your physical reserves.

• Eat well-balanced, nutritious meals.

• Maintain your ideal weight or appearance.

• Avoid nicotine, excessive caffeine, and alcohol.

• Mix leisure with work. Take breaks and get away when you can.

• Get enough sleep. Be as consistent with your sleep schedule as possible.

• Exercise a little bit or take a walk daily

5. Manage stress by maintaining your emotional reserves.

• Develop some mutually supportive friendships/relationships.

• Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share because they won’t succeed.

• Expect some frustrations, failures, and sorrows and let them go.

• Always be kind and gentle with yourself be your own best friend.



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