We often forget to give priority to self-care and managing our own stress; it is only when things take on a frightening turn, like heart trouble or deep anxiety levels, that we get concerned and go to a doctor. Therefore, it is important for us to become aware of your own reactions to stress and take appropriate action before impacts us negatively.

There are many possibilities for stress management. However, all require consistent efforts and willingness to work toward change - changing the source of stress and/or changing your reaction to it. Certain steps given below would help you see where you might need to bring in changes in your life:

Become aware of your stress reactions

• Notice your distress. Don't ignore it.

• Determine what events distress you. What are you telling yourself about meaning of these events?

• Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways?

• Accept that you might need help with stress reactions that you are experiencing and then seek this help.

Recognize what you CAN change

• Can you avoid the stressful situation or end it?

• Can you reduce the intensity of the stressors (manage them over a period of time instead of on a daily or weekly basis)?

• Can you shorten your exposure to the stressors (take a break, leave the physical premises)?

Reduce your emotional reactions to stress

• The stress reaction is triggered by your perception of danger; physical danger and/or emotional danger. Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?

• Are you overreacting and viewing things as absolutely critical and urgent?

Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. Put the situation in perspective.

Learn to moderate your physical reactions to stress

This would entail use of some relaxation techniques like meditation, deep breathing, etc. For more information on these, do read our articles ‘The time to relax is now' and ‘Specific Relaxation Techniques'.

Balance your lifestyle and build your physical reserves

• Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging).

• Have well-balanced, nutritious meals.

• Maintain your ideal weight.

• Avoid nicotine, excessive caffeine, and other stimulants.

• Take breaks and get away when you can.

• Get enough sleep. Be as consistent with your sleep schedule as possible.

• Routines and rest periods must be established and maintained.

• Eat well and at regular intervals. Take snack breaks.

• Develop a range of leisure interests that help you relax and rejuvenate.

• Try and get enough time to relax and have fun? do you laugh enough?

Maintain your emotional reserves

• Give yourself permission to feel rotten at times and share your feelings with others.

• Talk to your family often and develop some mutually supportive friendships/relationships even at the workplace.

• Pursue realistic goals which are meaningful to you.

• Expect some frustrations, failures, and sorrows along the way.

• Always be kind and gentle with yourself - be a friend to yourself!

Manage your workload

• Plan things well. Think things out, structure your work and day properly.

• Spend time reflecting on your work

• Set priority levels for tasks with a realistic work plan. You can only do so much work and can only handle so much pressure/stress.

• Delegate existing workloads where possible

• Stick to assigned hours of work

• Tasks-at-hand should be the immediate and central focus.

• Break up the work and start to do the little jobs well.

• Take a weekly off. Time off is important and should not be looked down upon.

• Maintain boundaries between your personal and professional life.

Stress can indeed be managed if we understand the reasons that cause it. You need to see which areas you might be experiencing stress in and bring in the desired changes in those aspects of your life. It would also be helpful also try to estimate if you could bring about any change in your work and life environment that can subsequently reduce stress.