STRESS MANAGEMENT PLAN

DEFINITION OF STRESS - can be defined as a state of worry or mental tension

caused by a difficult situation. Stress is a natural human response that prompts us to
address challenges and threats in our lives. Everyone experiences stress to some
degree. The way we respond to stress, however, makes a big difference to our overall
well-being.

STRESSORS - is a situation or event that causes us to feel stressed. They can

be internal or external factors, like our memories, environment, or the people
around us. They’re also very personal; a significant source of stress for one
person might cause no stress for another.
Effect of Stress
The stress impact on health can be significant, both physically and emotionally.
Consider the following downstream effects of stress:
 Colds, flu, viruses, and other illnesses
 Depression and anxiety
 Fatigue
 Headaches
 Heart problems or heart attack
 Insomnia or sleep disruptions
 Irritability and anger
 Overeating
 Pain
 Stomach and gastrointestinal problems
 Substance use
 Trouble concentrating

Tips on how to cope with stress

 Identify what’s causing stress. Monitor your state of mind
throughout the day. If you feel stressed, write down the cause, your
thoughts, and your mood. Once you know what’s bothering you,
develop a plan for addressing it. That might mean setting more
reasonable expectations for yourself and others or asking for help
with household responsibilities, job assignments, or other tasks.
List all your commitments, assess your priorities, and then
eliminate any tasks that are not absolutely essential.

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 Talk to a therapist or counselor: Tell them what’s going on and how you’re
feeling. They can help identify what’s stressing you out and offer helpful advice
on working through it. If you have a plan through your employer, they may offer
an Employee Assistance Program (EAP). EAPs typically provide no cost
confidential access to a counselor or therapist as part of your employment
benefits.
 Exercise and get active: Getting active is one of the easiest and best ways to
de-stress. Taking a walk, riding a bike, going for a run, gardening, yoga, or
weightlifting, can change your focus and your brain hormones. Exercise creates
endorphins3, which are hormones that make you feel better and happier. When
you feel happier, stress can be held at bay. Daily exercise and movement is key
to helping counteract the effects of stress.
 Meditate: Meditation can lower blood pressure and ease anxiety and tension.4 If
you’re feeling stressed, you might try a meditation technique, or some quiet
mindfulness to help manage it.
 Get involved in enjoyable activities: Find a hobby or volunteer opportunity.
When you’re engaged in an activity that you enjoy, it shifts focus away from your
stress and onto something else.
 Walk away when you’re angry. Before you react, take time to
regroup by counting to 10. Then reconsider. Walking or other
physical activities can also help you work off steam. Plus, exercise
increases the production of endorphins, your body’s natural mood
booster. Commit to a daily walk or other form of exercise—a small
step that can make a big difference in reducing stress levels.
 Rest your mind. To help ensure you get the recommended seven or
eight hours of shut-eye, cut back on caffeine, remove distractions
such as television or computers from your bedroom, and go to bed
at the same time each night. Research shows that activities like
yoga and relaxation exercises not only help reduce stress, but
also boost immune functioning.
 Get help. If you continue to feel overwhelmed, consult with a
psychologist or other licensed mental health professional who can
help you learn how to manage stress effectively. They can help you
identify situations or behaviors that contribute to your chronic
stress and then develop an action plan for changing them.

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