Stress management: Prevent setbacks
Medically reviewed on April 23, 2018
You're getting a handle on stress management. Perhaps you've mastered new time management techniques. Or you've learned to control your anger under pressure. Congratulations. To keep stress under control for good, though, you need to make a commitment to using the stress management techniques you've learned.
Practicing stress management
Stress management isn't a first-aid kit you pull out only in emergencies. Rather, it's a set of tools you can use every day to deal with the big and little issues that arise. It's a good idea to keep your tools sharp and even to add a few to your collection from time to time.
Be prepared for setbacks
Don't get discouraged if you occasionally fail to handle a stressful situation as well as you might like. Change takes time, and setbacks are part of the learning curve. Learn from the experience, and plan to clear that hurdle the next time. If you lapse back to your old ways, don't give up. Focus on what you can do to regain control of the situation.
Strategies for preventing setbacks
Stress is more likely to rear its ugly head if you're not taking care of yourself. So remember to put yourself first. These strategies can help you stay on course.
Make time for yourself
Just 10 to 20 minutes of quiet reflection may bring relief from chronic stress, as well as increase your tolerance to it. Listen to music, relax, and try to think of pleasant things or nothing at all. If you feel your muscles tense during your day, take a minibreak. Breathe deeply, inhale, pause for a second and then slowly exhale.
Exercise can help keep depression and anxiety at bay. Exercising about 30 minutes a day can benefit your body and mind.
A diet rich in fruits, vegetables and whole grains can give you more energy to keep stress under control. Caffeine may give you a jolt of energy, but it will wear off quickly.
Get plenty of sleep
Aim to get plenty of sleep each night, which can help you deal with stress. Most people need about seven to nine hours of sleep each night.
Rather than looking for ways to squeeze more activities into the day, find ways to pare them down. Remember, it's OK to say no to new requests or commitments. When you say no to a new commitment, you're honoring your existing obligations and ensuring that you'll be able to devote high-quality time to them.
Anticipate challenges. Whether it's preparing for a project at work, planning a family gathering or handling a sick child, being prepared can help you face stressful situations with confidence. If necessary, set aside extra time to calm your frayed nerves. If you have many tasks that need to get completed, make a to-do list and determine which tasks are most important.
Banish negative thoughts
If you find yourself thinking, "This can't be done," snap back to attention. Think instead, "This will be tough. But we can make it work." Putting a positive spin on negative thoughts can help you work through stressful situations.
Humor is a great way to relieve stress. Laughter releases endorphins — natural substances that help you feel better and maintain a positive attitude. Studies suggest laughter may have many benefits that may include boosting the immune system, increasing circulation and easing pain.
If new stressors are challenging your ability to cope or if once-helpful techniques have lost their effectiveness, you may need to look for reinforcements. Many books, websites and support groups are dedicated to helping people get through tough times. You also may find it helpful to talk to a counselor or mental health professional. Sometimes an outside perspective can make all the difference.
Remember, stress is a part of life — it's never going to disappear. But you have the tools to keep stress from taking over your life. Put them to good use.