What is Stress Management

What is Stress Management

Stress management is controlling your stress so your stress doesn't control you. This is done through any number of techniques. Using even the simplest of techniques can greatly reduce your current stress and any future stress you may incur.

Stress Management Techniques

Eat a healthy diet – It’s not surprising your mood can be affected by what you eat. For example, reducing caffeine and sugar in your diet can have a positive impact on your mood. Some foods have been shown to reduce stress by increasing positive brain chemicals, such as, serotonin (calming brain chemical), and reducing stress related hormones within your body. They also provide essential vitamins and nutrients which can help boost your immune system, lower your blood pressure, and lower your risk of many diseases. For more information, click this link on stress nutrition.

Studies have suggested the following foods can help reduce stress: Almonds, Apples, Apricots, Asparagus, Avocados, Bananas, Blueberries, Broccoli, Cabbage, Carrots, Celery, Figs, Grapes, Kiwi, Lettuce, Milk (organic), Oats, Oranges, Peaches, Peppers, Raspberries, Spinach, Strawberries, and Tuna.

Exercise – Exercising will make you look and feel better giving you more self esteem. It also increases the endorphin (positive mood enhancers) levels within your body, giving you a better sense of well being. Exercise is important to the reduction of tension in your muscles and negative emotions, which in turn will help you relax and sleep better.

Sleep – On average it’s said an adult person needs 7-9 hrs of sleep per night (some need more). Getting a proper night’s sleep will help you relieve stress by giving you more energy, help with your mood and memory, and relax you.

Laugh – When you laugh, don’t just laugh silently to yourself, but laugh out loud. Find something that makes you laugh, such as, TV show, movie, or book. Laughter can reduce emotional stress, increase endorphin levels, reduce the chance of illness and disease, and strengthen the immune system and heart.

Make a list/Plan your day – This is essentially making sure you have all of your “to do’s” in order. Do you ever get that feeling as if you “forgot something?” Most people have gotten that feeling at some point, especially the frequent traveler. One of the biggest reason they get that feeling is they don’t plan their day. Your memory will fail you at times and it’s important to write things down.

One of the great ironies of life is that people don’t want to take the time to plan their day because it may take too much of their time. When in reality, taking time to plan your day and executing that plan will allow you to get everything done in a shorter amount of time. This will result in more free time and less stress.

Develop a travel kit for your car – If you’re driving, put together a kit of essential items that you can leave in your car while you travel. Examples of items in the kit include; jumper cables, tire gage, flashlight, nail clippers, cell phone charger (car and regular chargers), blanket, pillow, tissues, food, drinks, emergency cash, and sunglasses.

Pack light – This makes your suitcase(s) lighter and the less items you take the less items you have to worry about. Have a pre-packed toiletry bag filled with mini versions of your essentials. These mini versions can include toothpaste, shaving cream, hair products, contact solution, and deodorant. This will give provide more room in your suitcase and if you are flying these items likely won’t get confiscated by the TSA. Also, if possible, don’t take expensive items like jewelry or all of your credit cards. Losing something like this can ruin the rest of your trip.

Plan a budget – Running out of money for the day or during a trip is no doubt disastrous. The last thing you want to do is call a friend/relative for extra cash.

Book in advance – I know this sounds silly, but make sure you have a place to stay and if you need a rental car take care of that ahead of time as well.

Check the weather report – Do your best to drive or travel during times of little or no weather.

Take care of your finances – These include paying your bills (and taxes), reducing debt, and saving money. Some ways you can improve your finances are as following:

1. Automate your bill payments – Simply set up an automatic bill paying system online. By making those due all at the same time you can better track your payments and you don’t have to take time to paying them each month either online or by writing checks and mailing them.
2. Debt Reduction – This doesn’t mean getting rid of “good debts,” which simply refer to debts that are investments that can create value. Examples of “good debt” are real estate, student loans, mortgage, or business venture.

   Get rid of the “bad debt,” which includes credit card debt, car loan, or anything that has a high interest rate and creating no value in return. It can be extremely stressful to have “bad debt” and the faster you can get rid of it the better you will feel about yourself.

3. Savings – Make sure you are taking time to save money. The more money saved equals more freedom for you in your career and home life. Some tips you can take to improve your savings are as follows:
1. Establish slush fund of at least $2,000 – This is money you have set aside for a “rainy day” that can be used for almost anything that comes up unexpectedly. Examples of this may include car repair, home repair, injury, or illness. Keep this money liquid, accessible within about a day.
2. Save at least a year’s worth of salary – Many experts recommend saving 3-6 months of salary and that’s fine if you have it, but I recommend more. If you can get a year's salary saved that would do wonders for any financial stress you may experience. If you happen to be in a high pressure job such as sales, having a year’s salary in the bank earning interest reduces tremendous amount of stress personally and professionally. Keep this money relatively liquid, accessible with about 5-10 business days.
3. Save for your child’s education – It’s important to establish a savings plan for your child’s education so when the time comes you are prepared. If you don’t know how to establish a plan for this, seek out a reputable financial advisor to help establish a plan.
4. Contribute towards your retirement – It’s important to establish a plan for retirement so you can contribute to your 401k, IRA, and taxed retirement accounts. If you are unable to establish a plan for yourself, seek out a reputable financial advisor to help establish a plan.

Doctor appointments – At the beginning of each year schedule all your doctor appointments. Actually most people experience more stress not going to their doctors than those who do. Those that don’t go have a “fear of the unknown” and become afraid to go to the doctor worrying some illness or disease will be found. This only creates more anxiety and stress. Those who have regular checkups know where their health stands reducing health related stress.

Reduce the Mess – A messy house, room, etc… creates a messy environment, which has an impact on your stress. It essentially contributes to creating a messy state of mind. Being in calm, relaxing environments contributes a less stressful state of mind.

Treat yourself to something relaxing – Take time out to do your favorite hobby or activity. This could be golfing, fishing, sewing, painting, writing, exercise, or just about anything else. I believe it’s important to have an outlet that you enjoy doing to relieve your stress.

"What is Stress Management?" Stress management is living your life without chronic worries or letting challenges and difficulties overtake your life.