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In our first article on this two part series, we tried to explain what stress is, it’s most prominent symptoms and also it’s most likely causes. Being aware is important, but converting that awareness into actionable steps in order to solve a problem is a different task altogether – one that needs not only knowledge and awareness but the ability to follow through.

Carrying on from where we left – in this last piece on Stress Management, we will provide you with practical techniques that you can actually implement and validate instead of just reading.


Stressed? We recommend you…

Learn to say ‘no’ – Perhaps the most important step you can take to cope or completely evade stress is to start saying ‘no’ where it is required; nobody wants to be the ‘bad guy’, agreed! But you have to guard your time against what some like to call – time thieves. Time thieves will use all possible techniques like calling you, e-mailing requests and queries, and standing in your office. Just say no.

Avoid the ‘quick fixes’, instead of rationalizing them – There are healthy ways to manage stress, and then there are unhealthy quick fixes like smoking, drinking, doing drugs, either wiling time away or filling in every minute of the day to avoid facing problems. Stop right there! Don’t self talk yourself into believing that ‘it’s all good’, and ‘everyone does it’.

Don’t play along if you don’t want to – You have the choice; make conscious decisions instead of aimlessly drifting through meetings and conversations. Let’s say you like cheese too much, and hate it when someone says – ‘cheese doesn’t taste good’, let it be known you will not be a part of this! Topics to avoid – politics, religion, vested interests, personal bias, favorites. If certain topics, situations or people make you flinch – rest your case and move on instead of emotionally engaging yourself with things that don’t matter.

Take a ‘real’ break – We are not talking about the ‘going to the beach and curl up with a book’ kind of break, although it does sound good – we all know that’s not always possible. Next time when you really feel stressed, don’t let it overwhelm you, stop to think and ask yourself – How does it make you feel? Can I pin point the root cause of it? Am I over reacting to this situation?


If you are beyond the point of taking precautions, here’s what you do

Practice the ‘relaxation response’ – The term was coined by Herbert Bensen. Research has shown that practicing the ‘relaxation response’ helps to reduce the activity of the autonomous nervous system (read: lesser stress). Here’s how it’s done:

1. Sit comfortably with your eyes closed.
2. Pay attention to your breathing, and repeat a word or phrase or prayer silently to yourself as you exhale.
3. When you notice your mind wandering (It will) just notice it and passively bring your attention back to your breathing.
4. Practice for approximately 20 minutes every day (or at least 3-4 times per week). Don’t set an alarm, but sit with a clock in view if necessary.

Try mental imagery – This is a very widely used and proven technique of stress reduction, if you do a search you find no less than 824,000 results! Like with all health techniques every resource will tell you their own way to do this; regardless of which you choose to follow, what you can be absolutely sure about it that mental imagery works best when done with breathing techniques like the ‘relaxation response’.

At the most basic level, relaxation imagery is to imagine a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. The more detailed the better, i.e., feel the air, picture the view et al.

Use music and self-hypnosis – seen some of your colleagues put on their headphones and chug away at work? Yes, while it is not entirely true for all such people, but many of them are using the most easily available (and doable) stress buster. Music has proven therapeutic value. Go indulge in that iPod, or the MP3 player you’ve been eyeing for long, or just put on the handsfree of your mobile phone and immerse your thoughts in the music in the background. Remember, don’t put on the music too loud, it might hurt your hearing power in the long run, and don’t get totally immersed in it – don’t forget there is work to be done. At home, listen to music for as long as you can, or want to.

Find a hobby – many people use an avocation as a stress buster. This, obviously, cannot be carried out anywhere, but the general distraction in life is enough to provide a vent to your system. Find a sport, and nice partners to play with – do tennis, football, cricket, basketball, whatever. When at work, steal a few moments to think about the last long drive (or the hole winning chip and putt) in your last round of golf, or how you recovered a point in tennis from a seemingly lost position. Feel good about yourself, and look forward to the next round of your favourite sport. Alternately, pick up an activity, especially if you don’t have company in your neighborhood, or you lack local facilities, or you happen to live in a bad weather area of the world – grow bonsai, paint, read, do miniature models – anything to get your mind off the things that give you stress. Try it, we know from personal experience that it works.

And finally, resort to what your mom used to tell you – count till 10 after every stressful event. Better still, try calling up mom at such moments. If that’s not on, try calling anyone who loves you (not anyone that you love – they may not be the same people – there is a difference, be aware J)


Even in the downturn India is relaxed? Think again…

*Image Credit – Google Trends (this is raw data; authenticity and analysis has not been validated or checked, respectively)

A little deeper look at the search trends on the term ‘stress’ reveals that the most search requests come from India! Yes we have a bigger sample population, but despite that this is alarming! What is your take?

Don’t let stress come to this!

Further Reading

1. How “Stress” Works – Betty Burrows, PhD (http://health.howstuffworks.com/how-stress-works.htm)
2. Stress is a Bigger Problem than 1970s Strikes – By Stuart Woollard (http://blogs.bnet.co.uk/sterling-performance/2009/07/20/stress-is-a-bigger-problem-than-1970s-strikes/)
3. Articles on Stress Management by About.com (http://stress.about.com/)