6.3

Study Notes

Managing Stress

Identifying Stressors: The first step in managing stress is to identify the sources of stress in your life.
Setting Healthy Boundaries: Learning to say "no" to commitments that you cannot fulfill is essential in reducing stress. Check your calendar before committing to an activity and prioritize your schedule.
Time Management: Create a schedule and prioritize tasks to reduce stress. Break tasks into smaller, manageable chunks, and make use of small blocks of time effectively.

Relaxation Techniques

Visualization: Imagine yourself in a pleasant environment to reduce stress.
Progressive Muscle Relaxation: Tense and relax different muscle groups to reduce physical tension.
Body Scan: Focus on each part of your body, noting areas of tension and relaxing them.
Focused Attention: Practice mindfulness by focusing on the present moment, without judgment.
Guided Movement: Combine deep breathing with physical movement to reduce stress.

Mindfulness-Based Stress Reduction Strategies

Focus Inward: Concentrate on your thoughts and feelings without judgment.
Observe Your Surroundings: Pay attention to your senses and surroundings.
Focus on an Object: Concentrate on an object, noticing its appearance, taste, texture, or smell.
Pay Attention to Your Body: Focus on your body, noticing areas of tension and relaxing them.

Taking Care of Yourself

Eat Well: Provide your body with the energy and nutrients it needs.
Regular Physical Activity: Engage in regular physical activity to reduce stress.
Avoid Unhealthy Coping Mechanisms: Avoid using tobacco, alcohol, or drugs to cope with stress, as they can lead to more serious problems.

Seeking Professional Help

Signs You Need Help: If stress symptoms last more than a couple of weeks, interfering with daily life, seek professional help from a mental health professional or doctor.

Review Questions

Identify situations that you perceive as stressful that others might not think are stressful.
Explain the benefit of waiting before committing to an activity.
Describe how to use small blocks of time effectively to reduce stress.
Discuss when distraction is a healthy stress-management technique.
Identify a relaxation technique that involves imagining a pleasant environment.
Define mindfulness.

Description

Learn how to manage stress by identifying stressors, managing commitments, and relaxation techniques such as body scan, mindfulness, and progressive muscle relaxation. Understand the importance of expressing feelings during stressful situations.