AN INDIVIDUAL STRESS MANAGEMENT PROGRAM
- Make an effort to stop negative thoughts.
- Plan some fun.
- Refocus the negative into the positive.
- Take a break.
- Think positively.
Physical activity:
- Start a physical activity program. Most experts recommend doing 20 minutes of aerobic activity three times per week.
- Decide on a specific time, type, amount, and level of physical activity. Fit this time 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 will do the trick.
Nutrition:
- Plan to eat foods that improve your health and well-being. For example, increase the amount of fruits and vegetables you eat.
- Use the
food guide pyramid to help you make healthy food choices. - Eat the right amount of food on a regular schedule.
Social support:
- Make an effort to interact socially with people. Even though you feel stressed, you will be glad to meet your friends, if only to get your mind off of things.
- Nurture yourself and others.
- Reach out to other people.
Relaxation:
- Learn about and try using one or more of the many relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. One or more of these techniques should work for you.
- Listen to your body.
- Take a mini retreat.
- 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.
