Stress is defined as the “psychological, physiological, and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health” (Palmer, 1989). Put simply, someone experiences stress when (s)he cannot meet the expectations (demands) placed on them within a specific time frame. Stress management refers to the tools and techniques that can be used to reduce stressors.
So, what are some of the tools you can use to reduce stress?
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Set your priorities straight. This means that you must define your main objective is. Once you have done this, look at all the tasks you should do in order to achieve your goal.
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Use the Eisenhower’s matrix to define which tasks you have to do and when. The matrix states that your tasks can fall in either of the four categories: ‘important and urgent’ (these should be done as soon as possible), ‘urgent but not important’ (these need to be planned), ‘not important but urgent’ (these should be delegated), and ‘not important & not urgent’ (these can be eliminated). This simple tool helps to eliminate your stressors by prioritizing the tasks that need to be done.
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One of the many expectations today’s society places on its members is the ability to be engaged on social media (Facebook, Instagram, Whatsapp, etc). These are all great tools but sometimes they may cause information overload and stress other people out. One way to reduce this stress is to set a specified time during the day when you would check your Whatsapp and answer all the messages your friends and family have sent you. If you have demanding friends or acquaintances who require a response to everything, they have tagged you in, one way to cope with this is to schedule time weekly or monthly to answer to all those photos and videos that a response is required. The newest iPhones allow you to set app limits and downtime to reduce your screentime. ‘Do Not Disturb-mode' is also a good alternative.
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Last but certainly not least, another helpful way to reduce the stressors is to do your hobbies or anything that brings you joy, or to simply spend time with your family and friends. In this way, you stimulate your brain to release endorphins, dopamine, serotine, and oxytocin which are chemicals associated with happiness. In addition, exercising always works as it not only stimulates the release of endorphins and dopamine but also improves your sleep and encourages to eat healthier.
S. Palmer (1989). Occupational stress. The Health and Safety Practitioner, 7, (8), 16-18
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