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3 Methods for Clearing Mental Clutter
Many adults with ADD have a hard time slowing down their brains. Thoughts often come at whirlwind speed, and it can be hard to concentrate on the tasks at hand when so many other thoughts are floating around in the brain. I call this "mental...
5 Steps to Maintaining the Rhythm of Life – The Juggling Act
Copyright 2005 So-lu'shunz Management Services The bad news is if you’ve been trying to multi-task, you’ve probably discovered what organizational psychologists have observed to be decreasing accuracy and productivity in post layoff climates. ...
Exercise and the Time Clock
I have to admit that I sometimes find it amusing when someone knows I am a trainer and proceeds to elaborate on the hours that they spend in the gym. One example was a few years back when I was introduced to a nice young women, who proceeded to...
How To Combat Stress
Tips To Ease Tension We all know what it feels like to get emotionally mangled by the weight of day to day struggles. Our bosses yell at us, our spouses yell at us - it feels like an endless circle where getting ahead at the office can leave us...
Media Underload! The Stress Reducing Psych-Diet
The war, taxes, the economy, increased health problems, crime on the rise, overwhelming divorce rate, corruption in corporate America, and, oh yes, Janet at the Super Bowl! Where does it end? With so much going wrong, whats going right in the...
 
Stress The Unseen Killer

Introducing Stress Management
There are very many proven skills that we can use to manage stress. These help us to remain calm and effective in high pressure situations, and help us avoid the problems of long term stress. (Teaser)

These skills fall into three main groups:
Action-oriented skills: In which we seek to confront the problem causing the stress, often changing the environment or the situation;
Emotional-oriented skills: In which we do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it;
Acceptance-oriented skills: Where something has happened over which we have no power and no emotional control, and where our focus must be on surviving the stress.
In the rest of this section, we look at some important techniques in each of these three groups.

Become aware of your stressors and your emotional and physical reactions.
A Notice your distress. Do not ignore it. Do not gloss over your problems.
A Determine what events distress you.
A What are you telling yourself about meaning of these events?
A Determine how your body responds to the stress.
A Do you become nervous or physically upset? If so, in what specific ways?

Recognize what you can change.
A Can you change your stressors by avoiding or eliminating them completely?
A Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
A Can you shorten your exposure to stress (take a break, leave the physical premises)?
A Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?

Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger.
A Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?
A Are you expecting to please everyone?
A Are you overreacting and viewing things as absolutely critical and urgent?
A Do you feel you must always prevail in every situation?
A Work at adopting more moderate views; try to see the stress as something you can cope with rather than


something that overpowers you. Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what if's."

Learn to moderate your physical reactions to stress.
A Slow, deep breathing will bring your heart rate and respiration back to normal.
A Relaxation techniques can reduce muscle tension.
A Electronic biofeedback – my favorite is listening to music – the genre depends on my mood and can range from classical to “oldies” to classic rock and roll. This can help you gain voluntary control over such things as muscle tension, heart rate, and blood pressure.
A Medications, when prescribed by a physician, can help in the short term and, if serious, in the long term in moderating your physical reactions. Medications alone of course are not the full answer; but please don’t forget that your doctor is there to help you.
A Learning to moderate these reactions on your own is one of the most viable long-term solutions.

Build your physical reserves.
A Exercise or some physical activity that you enjoy gets your mind focused, even for short periods, in another direction.
A Eat well-balanced, nutritious meals.
A Avoid nicotine, excessive caffeine, and other stimulants.
A Mix leisure with work. Take breaks and get away when you can. A 5 minute break from the grind and concentration can often allow you to focus. When I was in college and had to spend hours and hours studying, I found that a regiment of working with a clear goal to when I was going to take a break, was very productive. I would make “deals” with myself in terms of doing activities that I did not particularly like by telling myself I could then be allowed to work on something I enjoyed at the end of the drudgery.
A Get enough sleep. Be as consistent with your sleep schedule as possible. Try to maximize your sleep: wake ratios.

About the Author

I have dedicated my life to studying the heart and the blood that pumps throughout the human body. I have spent much of the last thirty years doing research and spending valuable time with patients, trying to better understand the heart.

My experience in the field is extensive, and includes achieving my doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied Mathematics) from The Ohio State University Columbus, Ohio.

 

Stress Management Tips and Techniques from Mind Tools
More than 100 stress management tips and techniques, helping you manage the job-related stress in your life.
www.mindtools.com
 
Stress Management Techniques, Stress Relief & Stress Reduction ...
Mind Tools helps you manage the causes of stress and teaches useful stress management techniques.
www.mindtools.com
 
Stress Management
Stress Management. What is Stress? Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical ...
www.ivf.com
 
Stress Management: Information and Resources on Stress From About.com
Find a wide variety of stress management strategies you can use in your daily life. Learn about the causes and effects of stress, healthy and effective ...
stress.about.com
 
Stress Management
Links to stress management information on the web.
www.pp.okstate.edu
 
Links to Stress Related Resources
Return to the Stress Management and Emotional Wellness Page ... Cognitive Restructuring Approaches to Stress Management ...
www.imt.net
 
International Stress Management Association(UK)
The leading professional body for stress management. The ISMA website has articles from their journal Stress News, links and general advice on lifestyle and ...
www.isma.org.uk
 
Stress Management for Patient and Physician
Stress management for patient and physician. Stress is the most common cause of ill health, probably underlying as many as 70% of all visits to family ...
www.mentalhealth.com
 
Stress Management: Counseling Services, University at Buffalo
The description on stress management. ... Stress Management. Introduction Stress is a part of day to day living. As college students you may experience ...
ub-counseling.buffalo.edu
 
Stress Management and Anxiety Relief
Welcome to stressmanagement.co.uk - We specialise in managing your stress.
www.stressmanagement.co.uk
 
Stress Management for effective ways to manage stress
Our stress management services allows you to find the solutions to all types of stress. We also have professional stress management counsellors available 7 ...
www.stressmanagement.com.au
 
Stress Management--UIUC Counseling Center
Self-help Brochures. What is Stress? Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; ...
www.couns.uiuc.edu
 
The Stress Management Society
Congratulations to taking the first step to freedom from the stress trap. This is the place to learn more about stress and its management.
www.stress.org.uk
 
Stress management - Wikipedia, the free encyclopedia
Stress management encompasses techniques intended to equip a person with effective ... Definition of stress: Stress management defines stress precisely as a ...
en.wikipedia.org
 
Stress
Stress Management. Everyone experiences stress from time to time, so it is perfectly normal ... Fortunately, stress management is largely a learnable skill. ...
www.cyberpsych.com
 
SBC Academic Resource Center | Stress Management
With stress management training, you can learn to avoid procrastination and other stress-producing situations. Stress Quiz: How Stressed Are You? ...
www.arc.sbc.edu
 
Mind Tools - How to Master Stress
3. Stress Management Techniques. Raising Stress Levels - Psyching Up · Stress Reduction Techniques · Reducing Short-Term Stress - Mental Techniques ...
www.psywww.com
 
Stress, stress management, occupational stress, stress prevention ...
A recent survey showed that 70-90% of us feel stressed at work and outside. Unless we learn to manage stress, we will get sick.
www.holisticonline.com
 
HSE - Stress Management Standards Homepage
The International Stress Management Association has produced a leaflet showing how employees can work with their employers to tackle work-related stress ...
www.hse.gov.uk
 
Stress Management Tips for Stressed and Overworked People.
Free weekly stress management tips and relaxation CD plus practical resources for stressed people.
www.stresstips.com
 
 

 
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