There are many ways to manage stress. It may be possible to alter the objective environment to remove a stressor or to change the psychological environment that the person experiences. Perhaps it is possible to change the stress symptoms in some way so that they will not have debilitating long-run effects. All of these general approaches work, and the most effective way to manage stress may be broad approach on several dimensions.
Stress can be managed, in the sense that a person can avoid stressful conditions, alter them, or leave to cope more effective with them. Psychological approaches to managing stress attempt to do one or more of the following:
- Change the environment in which the stressor exists
- Change the cognitive appraisal of the environment
- Change some activity or Behavior to modify the environment
Counselling and psychotherapy have long been utilised to solve stress-induced problems. Personnel trained in mental health intervention, work regularly with the person to ascertain the source of stress, help alter his on her outlook, and develop the ways to cope. Usually this is done by helping a person gain enough self-confidence and self- esteem to try a different way of coping with stress. Therapists and counsellors use many different methods. These methods tend to be based on learning theory and the use of internal or external reinforcements. They are Behavioral self-management tools to help a person monitor, facilitate and modify his or her own Behavior.
The role of the therapist is to teach these methods to a person and then move back so that the person can use them independently. Developing a social support base is another way of coping with stress.
Close friends may provide a listening ear, a less-biased assessment of the situation, some help in working out of a stressful situation, and finally recommend ways to change your Behavior so that it is more flexible. Managing your life can minimise stress and its symptoms. Many stress inducing situations happen because of poor personal planning and time management. For example, students often have test anxiety because they do not believe they have enough time to prepare for tests. Here is a typical scenario. A student has two midterm examinations scheduled the following week. Because both exams cover a lot of material, the student begins to worry, especially if it is important to get good grades. She goes to one of her instructors to ask for permission to take a make- up exam. The reason given is “I don’t have time to prepare”. In cases like this, the anxiety can easily be avoided or at least reduced by preparing earlier in the term, instead of waiting until the last minute.
Relaxation, meditation and biofeedback are a few of the mind-clearing approaches that individuals may use to cope with stress. These approaches either remove the person from the stressor or help the person pay attention on other, less-stressful situations. These approaches may also have significant and positive effects on physiological stress symptoms. For example: Relaxation approaches can reduce hypertension and heart rates.
Physiological Approaches
Being in good physical condition will help one deal more efficiently with stress. Proper exercise, a wise diet and not smoking are likely to give positive physiological effects for anyone. Heart rate decreases, blood pressure is generally reduced, and the body becomes more resistant to pressures.
