1. Social Support: Seek out social support. Individuals who have the support of friends and loved ones experience many fewer symptoms of stress than do those without social support. If you feel you are lacking social support, seek it out. Social groups, churches, and local support organizations are possibilities.
2. Priorities:Attempt to reestablish priorities. Allow more time for activities. Ask which activities can be curtailed. Learn to say no.
3. Coping. Develop effective coping strategies. In general, those who cope with a stressful situation by treating it as an opportunity to show skills and abilities tend to do best. Those who simply try to run away from stressful situations usually find they can’t. Those who deal with stress by treating its symptoms, especially by use of alcohol or drugs often find themselves in a downward spiral.
4. Fitness: Get fit and stay fit. Exercise reduces tension and strengthens the cardiovascular system. Physically fit individuals are better able to master stressful situations.
5. Relaxation: Learn to relax. A variety of relaxation techniques have been developed. Some of them seem a bit mystical, but most do seem to be useful. The relaxation response is an anti-stress response in which muscle tension decreases, heart rate and blood pressure decrease, and breathing slows. It is brought about by a quiet environment, closed eyes, a comfortable position, and a repetitive mental device. Another approach, transcendental meditation, or TM, is a popular form of meditation which involves sitting comfortably with eyes closed and engaging in the repetition of a special sound for 20 minutes twice a day. Studies show TM to be related to reduced heart rate, lowered oxygen consumption, and decreased blood pressure. Finally, with biofeedback, small changes in the body and brain are detected, amplified, and displayed to the person. For instance, heart rate, blood pressure, temperature, and brain-wave patterns can be displayed. The ability to understand and perhaps control one’s bodily processes may be helpful.
6. Managing Change: Avoid unnecessary change. Think through the cumulative impact of planned changes.
7. Counseling: Especially if stress is severe, seek out professional guidance. Most campuses and many firms have people whose key role is to provide assistance in times of stress. Take advantage of them.

Author: Markus Taylor

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