Iowa CHAMPS: Cardiac Rehabilitation Guide: Exercise
Managing Stress
Peer Review Status: Internally Peer Reviewed
First Published: Unknown
Last Revised: October 2004
Multiple methods can be used to help manage and control daily stress. The first step is to become aware of your stress and its symptoms. Until you are aware that stress is present you cannot begin to control it or its symptoms.
Anticipating stress is a great way to get a grip before stress hits you.
The following are five ways to help anticipate your stress.
- Rehearsal Practicing a situation before it occurs can help you feel more comfortable and better prepare you for a situation. (Example- Public speaking)
- Planned responses Knowing what may cause you stress can give you time to choose, in advance, a proper response. (Example- You are trying to quit smoking and you will be around those you used to smoke with. What will you say/do when offered a cigarette?)
- Avoidance Avoiding situations or events that have caused you stress in the past can be key in controlling stress. Avoidance should only be used if you and/or the situation will actually be better because of it.
- Reduce importance Put things into perspective. Ask yourself if this is going to matter tomorrow, next month, next year? Learn to use your energy for things that really MATTER.
- Reduce uncertainty Ask questions. Not knowing can be a huge factor in the amount of worrying that is done. Do research, learn what is to come.
Managing stress once it hits is another skill that must be practiced. Remember, stress will always be there. It is how we deal with it that will make all the difference.
Use Rational thinking - looking at what actually is happening or has been done in order to shut out thoughts of "what could be". Positive thinking/self talk can help to control the doubt. Relaxation methods are another way of managing stress. There are many methods out there. You must try and find the ones that work best for you. Some examples are:
| Deep breathing |
Imagery |
| Body Scan |
Focus of thought |
| Yoga |
Mindfulness |
| Time Management |
Exercise |
| Hobbies |
Journal writing |
Having a good Attitude can also make all the difference. Looking at a situation or event with a positive and open mind will help control stress that may otherwise be created internally.
Having an Action Plan will also allow you to contain, control and eliminate anything that may come your way.
Relaxation Response
Relaxation response of the body is just the opposite of the stress response. Relaxation (which ever techniques you might use) will help to slow the body back down and allow it and your mind to work properly again. Eliciting the relaxation response takes practice and dedication. It is not something that comes easily to most people, but diligence and practice will allow you to eventually elicit the relaxation response without thinking about it.
Title Page
|
|
|
