Dr. David Rain­ham’s 12 Key Stress-Man­age­ment Strate­gies

Grand Magazine - - WELLNESS FEATURE -

1 Re­spon­si­bil­ity: Be re­spon­si­ble for your own stress. Stand back, as­sess your sit­u­a­tion and plan a pos­si­ble course of ac­tion. You must first de­ter­mine where your stress is com­ing from be­fore you can change.

2 Worry well: Don’t ru­mi­nate about your prob­lems. Write them down, solve the ones you can and ac­cept the ones you can’t.

3 Re­lax­ation: Re­duce over­all ten­sion by prac­tis­ing slow, reg­u­lar breath­ing. No­tice any ten­sion in your body and re­lax your mus­cles. En­vi­sion yourself over­com­ing your prob­lems.

4 Fit­ness: Do reg­u­lar aer­o­bic and strength­en­ing ex­er­cises even if it’s just 10 min­utes twice a day. Eat a bal­anced diet with less caf­feine and al­co­hol. De­velop a good sleep rou­tine.

5 Think­ing and at­ti­tude: Iden­tify the thought be­hind the mood. You feel the way you think, so make sure your at­ti­tude is built on ra­tio­nal and pos­i­tive think­ing. The cause of your stress may not be as bad as you first thought. Re­mem­ber op­ti­mism, flex­i­bil­ity, per­sis­tence, learn­ing, for­give­ness and hap­pi­ness are al­ways a choice.

6 Com­mu­ni­cate: Be a good lis­tener, be as­sertive and strive to re­solve con­flicts.

7 Time man­age­ment: Find a pur­pose, set goals, bal­ance your life, plan your time and stop pro­cras­ti­nat­ing.

8 Money man­age­ment: If you are work­ing hard just for money and not out of en­joy­ment, then you should try to re­duce your spend­ing.

9 Back­pack: Un­der­stand your sources of stress and your stress symp­toms. Check whether you are con­tribut­ing to your stress level by hav­ing ir­ra­tionally low self-es­teem, ex­ces­sive anger, jeal­ousy or guilt. If so, re­duce anger, guilt, fear and per­fec­tion­ism and build up your self-es­teem.

10 Sup­port­ers: Turn to oth­ers for sup­port­through your re­la­tion­ships or coun­selling.

11 Time outs: Take a break. Do some­thing ac­tive that in­volves your senses and abil­i­ties.

12 Change: Un­der­stand the stages of change. You should ex­pect to move from be­ing in­ter­ested, to mak­ing plans, to tak­ing ac­tion to main­tain­ing change. You may re­lapse into old habits, but you can learn from your fail­ures and try again.

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