A plan for stress management

Since some individuals seem to benefit more from a step-by-step “cookbook” approach to dealing with stress, behavioral scientists have been working on defining the elements of systemizing stress management techniques for the past decade or so.

One technique many of us find helpful for these people is as follows:

Decide what end result you would like to see if you could redefine, reshape or cope more effectively with the stressor. Some individuals like to see this step as goal definition or selection. Be sure and make the goals realistic and as specific as possible. Use behavioral characteristics to define the goals. For example, you may want to learn to relax and be less tense. You may delineate this by stating you would like to deal with stress at work more effectively. Still further, you may want to include the goal of leaving work each day relaxed and with energy left over.

Sit down and figure out as many ways of reaching your goal as possible. For example, you might want to use lunchtime for practicing relaxation techniques or for taking a short brisk walk. You may want to consider improving the relationship with your supervisor by talking with him about improvements in your job that would cause you to be under less stress. You might want to consider decreasing your caffeine consumption during the day and improving your diet to include foods that enhance wellness and enable people to cope better with stress.

Ask others around you who seem to cope effectively with stress to share some of the techniques and strategies they use. See what you can learn from someone who has a healthier lifestyle.

Take each of the possible solutions and evaluate them in terms of their practicality, ease of implementation, effect on others, etc. Start with those most easily implemented. Then work through your list.

Consider using such techniques as visual imagery and mental rehearsal to implement these goals. While relaxed, picture yourself accomplishing each task you have set for yourself in a step-by-step fashion. Begin with the easiest and graduate toward the more difficult. Hold that image in your mind.

Disregard those solutions that don’t achieve desired results. Focus on the others that accomplish the tasks you have set for yourself. Periodically step back and look at the results achieved and seek feedback from those around you whose opinion you value. This will reinforce the positive results.

This step-by-step technique is helpful for those individuals who need more structure in seeking solutions to stress management problems.

If you find yourself in need of additional stress management techniques, try this and see if it is helpful for you.

Harold H. LeCrone, Jr., Ph.D. Copyright 1988