Preparing for the real s-word – stress

To state the obvious, stress is inevitable. I'm not going to be patronizing by trying to explain what it is because you know best what it is like for you. Besides, there's loads of information out there. But there is one aspect of this topic that I would like to discuss: stress management. While a therapist can be helpful in this pursuit, there is also a lot you can do for yourself.

It is very important to have a plan ahead of time to deal with stress. When you're in the middle of a crisis or a panic attack, it's not going to be easy to come up with good ideas for managing your symptoms. It's very basic but ultimately valuable to have a list of coping mechanisms. What helps you feel better? Write it down. Keep a copy at home and in your purse or wallet. Put it on your phone. Sometimes having a more tangible reminder that things will be okay is helpful.

(This technique also works well for depression and other challenges. Adapt this as needed.)

These lists don't have to sound like a manual for Buddhist monks or a pitch from an overly optimistic presenter. The more individually relevant your list is, the better. Just as an example, my list of stress-reducing actions include the following:

• Cooking and baking
• Playing with my kitty
• Watching distracting movies
• Engaging in hobbies like amateur astronomy and painting
• Finding small steps to help overcome the problem I am facing
• Listening to music that mitigates my feelings
• Sleeping

Other common strategies include:

• Meditation, guided imagery, self-hypnosis and other relaxation techniques
• Quality time with loved ones
• Looking at the situation humorously
• Being productive (cleaning the house, completing homework, doing taxes, etc.)
• Prayer and other spiritual practices 
• Exercise (everything from running to yoga)
• Spending time in nature

It's important, of course, to not ignore or distract too much from legitimate concerns. Identify the cause of your stress and address it as well as you can when you have the chance. If you are anxious because of a work presentation the next day, not working on it can very well increase your stress. But if you are waiting for the results of a medical test, it is beyond your control and it's probably best to relax during the time of anticipation.  If you have no idea of why you are anxious, try to de-stress enough to where you can better assess potential causes.

For those who are interested in learning more about relaxation and meditation techniques, specifically mindfulness-based stress reduction, the work of Jon Kabat-Zinn is definitely worth looking at. He is a respected authority in the field by professionals and laypersons alike. His book Wherever You Go, There You Are is an accessible bestseller. He has also recorded an instructional CD that includes meditative guidance, Guided Mindfulness Meditation.

What helps you relax and reduce stress? Also, how do you identify your stressors? Please share your thoughts in the comments.