Methods of Controlling Stress

According to the psychologist Richard S Lazarus, stress is the feeling you have when you feel you are no longer in control of a situation. Though stress can make you more alert, it also causes increased heart rate and blood pressure, often resulting in irritability and anxiety. By applying some proven strategies to manage stress, you can remain calm in stressful situations.

Stress Diary

• To gain a better understanding of the typical short-term stresses in your life, create a stress diary. This tool can provide you with insight on the levels of stress and your reactions to them, so that you can see how necessary and useful they really are. As you regularly record stressful occurrences over a period of time, a stress diary separates routine stresses from those that happen occasionally. Then you'll be able to pinpoint the most critical and recurring causes of stress in your life. This enables you to prepare for them, and ultimately control them. See Resources for a free Stress Diary template.

Job Analysis

• One of the major causes of stress for many people is work. If you are overloaded with work and have too little time to complete it, you will inevitably encounter overwhelming stress. By minimizing the amount of time you spend on inconsequential activities and realizing what is needed for job success, you can work smartly, increasing your productivity. The Job Analysis technique teaches you how to accomplish this:

  Review your job description and priorities.
  Evaluate performance review forms so you are aware of actions leading to rewards and punishment.
  Ask about training for your role; attend all appropriate trainings.
  Know the company's strategies and culture. Ensure you are behaving in a way that is in accord with what the company represents.
  Use top achievers as your example; know how they got there.
  Ensure you have all the material and support needed to perform your job efficiently.
  Double-check with your superior to ensure you understand all job-related procedures. Be a team player, but be assertive in getting the resources you need.

Imagery

• Often you cannot change your environment to control your stress.
  Example: you are about to perform a dance routine before a large audience; performing in front of a crowd petrifies you.
  Imagery can help you to relax. When coupled with physical relaxation techniques like deep breathing, imagery can be a powerful stress controller. By imagining and mentally creating a more relaxing environment, your imagery replaces your perceived horror of the situation. Incorporate your senses into your image (e.g., imagine the smell of flowers, the taste of chocolates, and the sound of rippling waves by the ocean); use this imagined place as your escape from your stress. Imagery helps to calm you down and allows your adrenaline to flow.