Definition of stress management
Stress is a physical, mental and emotional response to a challenging event — not the event itself. Often referred to as the fight-or-flight response, the stress response occurs automatically when you feel threatened. Stress, whether positive or negative, is a normal part of everyone’s life. Negative stress, however, diminishes your quality of life.
Stress management comprises a wide range of approaches to help you better deal with stress and adversity. Stress management might include problem-solving, prioritization and time management. Another approach includes enhancing skills to withstand adverse situations by improving emotional flexibility, finding greater meaning in life, increasing the sense of control and cultivating optimism. A third approach is to practice relaxing techniques, such as deep breathing, yoga, meditation, tai chi, exercise and prayer. Improving personal relationships is an important component of stress management.
Stress management can help you lead a more balanced, healthier life. When channeled positively, stress can lead to growth, action and change.
- Acupuncture. Insertion of fine needles in the skin at key points in your body to boost your body’s natural painkillers and increase blood circulation.
- Counseling. Discussion of life and health-related stresses with a medical professional to develop coping skills that address feelings, illnesses and challenging situations.
- Deep breathing. Breathing from your diaphragm (muscle under the rib cage) to establish a pattern of slower, deeper and more efficient breathing.
- Guided imagery (visualization). Picturing calming mental images of relaxing places and situations to cope with negative emotions, feelings or circumstances.
- Massage therapy. Various techniques that involve pressing and rubbing the body’s soft tissues — muscle, connective tissue, tendons, ligaments and skin — for comfort, healing and pain reduction.
- Meditation. A practice that calms and focuses the mind, tuning out distractions, sometimes involving repeating a word or phrase, or visualizing a peaceful place.
- Mindfulness. A technique in which you stay focused, engaged and completely absorbed in the present moment.
- Progressive muscle relaxation. Tensing and relaxing the muscle groups throughout your body to reduce muscle tension and calm anxious feelings.
- Resilience training. Learning to balance the demands placed on you with your available resources; finding meaning in life; controlling the controllable; and seeing life’s situations as challenges or opportunities rather than overwhelming obstacles.
- Yoga. Various types of mind-body practices that combine a series of precise postures with controlled breathing to help relax your mind and increase strength and flexibility.