Conquering Stress

1. Keep a Stress Log or Diary

For a period of a few weeks keep a record of minor and major stressors:

Your headings could be Day, Time, Event, Emotions/Feelings, Physical Symptoms.

After a while you should be able to identify those things which are causing the most stress. Also look for patterns emerging; are you more stressed on specific days or at specific times?


2. Can you Eliminate any of your Major Stressors?

Often we are unaware that certain things are provoking a stress reaction. Now that you have identified those things that most stress you, you may be able to make some changes. Look carefully at your life, using the Stress Log, and see where it might be possible to make some changes;

Give up some responsibilities.
Change your routine. (Remember a change can be as good as a rest!)
Organise and manage your time better.
Plan ahead.
Learn to say NO!


3. Boost Your Physical Coping Ability

The more physically robust you are the less likely you are to succumb to stress:

Eat healthily: a balanced diet, regular meals.
Exercise at least 3 times per week; if you cannot manage three times per week any exercise is better than none, but make sure that it is a form of exercise that you enjoy.
Avoid stimulants; nicotine, caffeine, alcohol, etc.
Take plenty of short breaks during the day: this recharges your energy levels.
Get enough sleep: sufficient good quality sleep is essential to maintain health.


4. Learn to Relax

Relaxation is the key to beating stress. It can help to relieve any current stress and help to build resistance and resilience for the future. Choose the relaxation methods which most appeal to you and will fit most easily into your routine.

Practise deep breathing exercises.
Meditate daily.
Do some creative visualisation.
Learn progressive muscle relaxation.
Practise self-hypnosis.