Table of Contents
As in other areas of stress management, making a plan and executing it successfully provides feelings of mastery and control, which are very beneficial in and of themselves. Start slowly. Just 10 minutes of exercise three times a week can build a good base for novices. Gradually build up the length of these sessions to 30 minutes or more.
Cognitive-Behavioral Therapy
Cognitive-behavioral therapy (CBT) is among the most effective ways of reducing stress, whether the source of stress is chronic pain or a chronic disease. CBT may be more helpful than support groups for improving well-being and quality-of-life.
A typical CBT approach includes identifying sources of stress, restructuring priorities, changing one's response to stress, and finding methods for managing and reducing stress.
Identifying Sources of Stress. One key component in most CBT approaches is keeping a diary to record daily events and activities. The first step is to note activities that put a strain on energy and time, trigger anger or anxiety, or precipitate a negative physical response (such as a sour stomach or headache). Also note positive experiences, such as those that are mentally or physically refreshing or that produce a sense of accomplishment.
After a week or two, try to identify two or three events or activities that have been significantly upsetting or overwhelming.
Questioning the Sources of Stress. Individuals should then ask themselves the following questions:
- Do these stressful activities meet my goals or someone else's?
- Have I taken on tasks that I can reasonably accomplish?
- Which tasks are under my control and which ones aren't?
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Review Date: 10/14/2010
Reviewed By: Reviewed by: Harvey Simon, MD, Editor-in-Chief, Associate Professor
of Medicine, Harvard Medical School; Physician, Massachusetts
General Hospital. Also reviewed by David Zieve, MD, MHA, Medical
Director, A.D.A.M., Inc.
A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)
