Support systems: Almost everyone needs someone in their life they can rely on when they are having a hard time. Having little or no support makes stressful situations even more difficult to deal with.

Relaxation: People with no outside interests, hobbies, or other ways to relax may be less able to handle stressful situations.

AN INDIVIDUAL STRESS MANAGEMENT PROGRAM

• Find the positive in situations, and don't dwell on the negative.
• Plan fun activities.
• Take regular breaks.

Physical activity:

• Start a physical activity program. Most experts recommend 20 minutes of aerobic activity three times per week.
• Decide on a specific type, amount, and level of physical activity. Fit this into your schedule so it can be part of your routine.
• Find a buddy to exercise with -- it is more fun and it will encourage you to stick with your routine.
• You do not have to join a gym -- 20 minutes of brisk walking outdoors is enough.

Nutrition:

• Eat foods that improve your health and well-being. For example, increase the amount of fruits and vegetables you eat.
• Use the food guide plate to help you make healthy food choices.
• Eat normal-sized portions on a regular schedule.

Social support:

• Make an effort to socialize. Even though you may feel tempted to avoid people when you feel stressed, meeting friends usually helps people feel less stressed.
• Be good to yourself and others.

Relaxation:

• Learn about and try using relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. With some practice, these techniques should work for you.
• Listen to your body when it tells you to slow down or take a break.
• Make sure to get enough sleep. Good sleep habits are one of the best ways to manage stress.
• Take time for personal interests and hobbies.

RESOURCES

If these stress management techniques do not work for you, there are professionals, such as licensed social workers, psychologists, and psychiatrists, who can help. Schedule time with one of these mental health professionals to help you learn stress management strategies, including relaxation techniques. Support groups of various types are also available in most communities.

Images

Stress and anxiety

Flexibility exercise

Warming up and cooling down

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Stress management Prevention

Review Date: 06/14/2011
Reviewed By: A.D.A.M. Editorial Team: David Zieve, MD, MHA, and David R. Eltz. Previously reviewed by David B. Merrill, MD, Assistant Clinical Professor of Psychiatry, Department of Psychiatry, Columbia University Medical Center, New York, NY (2/22/2010).

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)