Stress Management
Stress is apart of our everyday life. There is good stress which is called eustress because it helps us to perform at our peak levels but after prolonged exposure to stress it becomes “harmful” stress or what is known as distress and our performance declines.
There are two sources of stress, external triggers and internal triggers. External stressors include things like losing a job, having an ill family member, or financial worries. Internal stressors are often self-generated. These include putting high demands and expectations on ourselves. The good news is that since we generate much of our stress we can also do things to reduce it, however to do so requires change.
Tips for reducing and managing stress:
- Decrease or discontinue use of caffeine. Caffeine is a strong stimulant that creates a stress response in your body.
- Exercise regularly. Exercise can help to “burn off” the energy generated by stress.
- Pace yourself through the day. Give yourself a break every 2-3 hours. Take a time out and go for a walk, listen to music or sit quietly.
- Realize that we all have limits. Learn to work within your limits and set realistic expectations for yourself and others. Learn how to communicate your limits and expectations effectively to others.
- Get a good night sleep.
- Plan leisure activities to break up your day/week.
- Learn to reframe situations to see the positive aspects as well.
- Recognize and challenge beliefs that are no longer accurate and cause you distress. For example “You should never be late.”
- Allow time to ventilate and get support from friends or family.
- Finally, learn to laugh and find humor in your life. Humor is a great tension reducer.
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Self Management For Depression manual with
additional exercise section [PDF]
