What is Stress Management?
How Can You Prevent, Reduce, and Cope with Stress?
Some feel there is nothing you can do about stress, that it is just a part of life they have to deal with because there are never enough hours in the day. One true thing is that events that may cause stress will happen in life, but many don’t realize that they have total control of how they allow each event to affect them. The foundation for this control is called stress management. Take control of your emotions, thoughts, schedule, and the way you approach each new problem.
How Do You Identify the Source of Your Stress?
Stress management begins with identifying where the sources of your stress are in your life. It can be difficult because the actual origins of your stress are not always as apparent as you think they may be. It is very easy to miss your true feelings, thoughts, and behaviors. Yes, it is evident that you are always worried about paying your bills on time, but could it possibly be the fact that you procrastinated before sending out your checks for the month that leads to stress if they are late or almost late?
To identify the base source of stress, take a close look at your daily excuses, habits, and attitude:
- Do you blame your stress on outside events or other people? Or Do you view it as totally unexceptional and standard?
- Do you define stress as an integral part of your home or work life? Or do you view it as a part of your personality?
- Do you explain the stress you feel as temporary? You have to accept full responsibility for your role in maintaining or creating the stress level you are experiencing. Until you do that, your stress level will continue to stay out of your control.
Does a Stress Journal Help?
Yes. A stress journal can assist you with identifying typical stressors you are experiencing and how you handle them. Each situation where you feel stressed, write it down in your journal. When you keep a daily log, you will start to see common themes and patterns. You will need to write down:
- What happened that caused you to feel stressed?
- Write down a guess if you are not sure what caused it
- How did you feel, both emotionally and physically?
- What was your response to the stressor? How did you react?
- What did you do to help yourself calm down and start to feel better?
How Do You Currently Cope with Stress?
Think for a minute about the various strategies you currently use to cope with and manage your stress. You can create a stress journal to organize your thoughts and decide what works best for you. Next, look at your list to decide if your current coping strategies are unhealthy or healthy. Unfortunately, many people handle their stress in ways that are very unhealthy and often make things worse.
Do You Need to Find New Ways to Manage Stress?
Stress management is critical, so it's time to make some changes for yourself if what you are currently doing to cope and manage your stress is helpful or not. Some methods do not make things easier for you. You need to find options that contribute to your physical and emotional wellness.
You can choose to either change your reaction or the situation. Before you decide what difference you need to make, it is helpful to remember this:
- Alter the situation
- Avoid the situation
- Adapt the situation
- Accept the situation
Stress responses are a unique experience for everyone, and there is no true “one size fits all” answer to managing and maintaining it. No single specific method will fix every situation, but you can try different strategies and techniques to see what works best for you.
What is Anger Management and How Can It Help?
Everyone experiences anger, and that is an entirely healthy, normal emotion to feel as a person. The problem with some anger is that the person feeling it can't control it or calm it down. This may lead to violence, which can be avoided with help. Dealing with constant anger can make personal relationships challenging to deal with, and it can cause a decline in your overall quality of life. Unmanaged anger can also affect you physically with side effects such as:
- High-Blood Pressure
- Difficulty with Sleep
Having physical side effects from stress and anger happens because of changes you are experiencing that are both biological and physiological. There are also emotional responses that cause the release of stress hormones.
Anger can be caused by internal or external events things you experience. At times worrying excessively about personal problems can be the cause as well. Another cause of anger can come from an enraging or traumatic experience as well.
How Is Anger Often Expressed?
Unfortunately, anger is an obligation in life. Anger always has a certain amount of control over you because of the laws of common sense and social norms. It is an essential aspect of life because it keeps people in control rather than fighting with everyone they become upset with. As a result, people use various processes, both unconscious and conscious, to help process anger.
The three main ways to cope with anger are:
- Expressing Anger
- Suppressing Anger
- Calming Down Inside
How Do You Express Anger?
It's normal to manifest feelings of anger assertively. That is the most healthy way to deal with feeling angry. If you are looking to succeed and beat your anger by assertively approaching it, it is crucial to understand your needs and how to meet them for yourself.
What Happens When You Suppress Anger?
When you suppress your anger, it means that you are "pushing it down" and redirecting your focus to something more positive. The goal of anger suppression is to change it into more constructive, positive behavior.
There is one main danger in approaching anger this way; not letting your anger out means you're keeping it in, and it can turn on you, making you more upset.
- High Blood Pressure
If you don't express yourself when you are angry, suppression can cause other issues as well. Unexpressed anger can cause pathological expressions of anger, such as a personality that comes off as hostile/cynical or that you are asserting passive-aggressive behavior.
People who often criticize everything, make negative comments, and put others down have not yet learned how to process and express their anger constructively. It is not surprising that they are less likely to build up successful relationships.
Calm Down Inside
This method is as much about controlling your internal responses as it is about your outward behavior. You need to take the steps necessary to calm yourself down, lower your heart rate, and let the feeling drift away.
Anger management psychologists believe that using these three methods works to calm you down even when something is going to be broken, or someone will be hurt.