ATTITUDE – Your attitude can influence whether
a situation is stressful to you. For example, a person with a
negative attitude often perceives more situations as stressful.
Negative attitude is a predictor of stress because this type of
person typically responds with more stress than a person with
a positive attitude.
HEALTH – Your physical wellbeing influences
how you handle stress. If your nutritional status is poor, the
body is stressed and you can’t respond well to stressful situations.
Your body will be more susceptible to illness and fatigue. So,
eating well and getting plenty of sleep are instrumental to your
stress reduction.
PHYSICAL ACTIVITY – Inadequate physical activity
can result in a stressful state for the body. Regular physical
activity can actually contribute to a decrease in depression and
an increase in wellbeing. Countless studies have shown physiological
and psychological benefits of physical activity on mental state.
RELAXATION – Relaxation is a primary way to
reduce stress. When a person has no hobbies or tools for relaxation,
they may be unable to handle stressful situations because they
have no outlet for stress. Each person needs to find his or her
own methods of relaxation. For some it’s meditation, for others
it may be gardening. Again, you need to question certain activities
that merely distract you from stress rather than relax you. For
instance, does playing a video game distract you from your stress
or does it cause a feeling of relaxation?
Ultimately, you want to bring attitude, health, physical activity
and relaxation together for your stress management. You may not
yet have the toolbox of relaxation tools and therefore may need
to learn new relaxation techniques. In order for you to manage
stress, you may need to make emotional and physical changes. It’s
important to be able to identify your stressors and have a plan
for your stress management.
Relaxation and meditation exercises can be an excellent tool
when you’re stressed. For some, trying relaxation exercises can
initially be stressful in itself. Relaxation is a practice and
it takes practice. It’s important to approach it as a learning
experience. Do not get frustrated if your mind wanders or if it
is difficult to sit still. The benefits of meditation or relaxation
exercises will be reached gradually. Try to do it consistently.
If at first 10 minutes is too much, than try 5 minutes. If 5 minutes
is too much then begin with 3. There is no wrong way to relax.
Below is a sample relaxation technique to try on your own or with
a client.
Relaxation Exercise
Sit in a comfortable, quiet and upright position. Find a place
with few distractions. Turn off your phone, eliminate extraneous
noise and find a comfortable temperature. You may choose to light
a candle or play some soft music to set the mood.