The first step in reducing stress is identifying the events, conditions, people, and beliefs that are associated with stress. Start by making a list of the most obvious, common stressors. Are you experiencing a major change in your life, a chronic illness, marital discord, or financial issues? Next, consider more subtle stressors such as poor sleep, a difficult daily commute, and phobias that interfere with your job or social life. If you have a hard time making your list, read about causes of stress, then examine your life to determine which ones apply to you.

After you have made your list, the next step towards reducing stress is to rank each stressor according to the severity of its impact on your life. For example, if you experience irritable bowl as a result of stress, take note of when and where it often occurs. Is it more severe at work or at home? Do particular types of situations (dating, encounters with your boss, etc.) trigger it? Ask these questions about your stress symptoms and use the answers to rank each stressor from 1 (least impact) to 5 (most impact). This will help you decide which causes of stress to tackle first.

Now you will rank the stressors in a different way. You may have noticed while you were making your list that some of the causes of your stress are mostly under your control (interactions with people you could avoid), while others are less easily controlled (a chronic illness). Most stressors are somewhere in between, and that is the point of this step. Many people have never examined their lives to find out what is truly under their control. Even if you have a chronic illness such as bipolar disorder, in which biochemical changes in your brain cause your mood to cycle between very high and very low, there are still many aspects of that illness that you can control. For example, taking medications as prescribed, tracking your behavior to watch for mood shifts, attending a support group, and improving nutrition and sleep are all ways of reducing stress if you have bipolar disorder.

Similarly, if you have cancer there are often lifestyle changes you can make to improve your chances of achieving and maintaining remission. If you have a difficult commute, perhaps you could choose a different route or utilize public transportation. Financial issues can be very complicated to resolve; there are many books and websites with advice, but caution is important, so you may want to consult a professional or a knowledgeable friend. If you have problems with your significant other or with a co-worker, examine your communication, assertiveness, and negotiation skills to see if they can be improved.

Depending on the severity of impact, some causes of stress may need to be eliminated. Although it would probably not be your first choice, ending a job, marriage, or friendship may be essential to reducing stress in those areas.
Once you have determined what aspects of a stressor you can control and what you cannot, you are ready to create a stress relief plan. Reducing stress by exercising the control you have over your own life may eliminate some stressors entirely and will make what is left much easier to manage!

Comments are closed.