coping with stress essay 150 words pdf

How to Cope With Stress: 10+ Strategies and Mechanisms

If so, you might be stressed.

Stress is an inevitable part of life, affecting individuals in different ways. Some people thrive under stress, whereas others struggle. Our thresholds for how much stress we can endure differ from one person to the next.

Learning how to cope with stress is essential to ensuring that individuals maintain their physical and mental health. It is improbable to have a life completely free of stress, so we must learn how to cope.

In this post, we explore how to cope with stress using stress coping techniques. We will start with the psychological theories about stress and, from there, look at several methods, informal and formal, that can be used. Our goal is that readers should have a solid understanding of stress-management techniques that can be easily implemented.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

How to cope with stress according to psychology, healthy coping strategies and mechanisms: a list, 6+ techniques your clients can try, 5 activities, prompts, and worksheets, stress-management skills for work stress, 3 questionnaires, tests, and inventories, resources from positivepsychology.com, a take-home message.

There are various psychological theories about coping with stress, and it is essential to understand these theories to manage stress effectively.

4 Theories about coping with stress

One of the most popular and widely accepted theories is the transactional model of stress and coping, developed by Richard Lazarus and Susan Folkman (1984).

According to this model, stress results from an individual’s assessment of the stressor, its threat, and whether they have the necessary cognitive and behavioral resources to manage the stressor.

Based on this assessment, our coping mechanisms and psychological responses to stress are triggered. The model suggests that coping strategies can be either problem focused or emotion focused.

Problem-focused coping involves actively addressing the stressor, while emotion-focused coping involves managing the emotions associated with the stressor.

The transactional model of stress was expanded upon into the workplace, where it’s known as the job demand–control theory and the job demand–control–support theory (for a review, see Häusser et al., 2010; Goh et al., 2010).

In this theory, two dimensions influence the experience of stress: workload/job demands and the degree of control employees have over work tasks. The combination of high demand and low control increases the likelihood of high stress. Social support within the office has protective properties that moderate the relationship between demand and control.

The protective qualities of social support were recognized in the social support theory, another theory about coping with stress (Cohen & Wills, 1985). In this theory, social support is crucial for managing anxiety, because it helps ease feelings of anxiety and helps develop solutions to stressful environments. Social support is not limited to only immediate family and friends but includes colleagues and health care professionals.

The conservation of resources Theory (COR; Hobfoll, 1989) is another stress coping theory. This theory developed from the starting point that people feel stressed when they do not think they have the necessary resources to combat stress. However, in COR, additional emphasis is placed on the objective resources that are also available. These resources can be tangible (e.g., money, a house) or intangible (e.g., our relationships, self-worth), and individuals experience stress when their resources are threatened, depleted, or unattainable.

This theory is primarily used to explain workplace stress , and some researchers prefer it over the transactional model of stress because it:

• Is more practical and realistic
• Places less responsibility on the individual who experiences the stressor to change their mindset to combat stress
• Has predictive qualities (Hobfoll et al., 2018)

Why is stress management important?

Chronic stress can adversely affect an individual’s wellbeing and lead to mental health disorders like anxiety and depression (Hammen, 2005).

Therefore, developing good coping strategies has multiple beneficial outcomes (Cohen, 2004), including:

• Reducing the negative impact of stress
• Improving an individual’s overall quality of life by enhancing resilience
• Improving their social support network, allowing them to seek help and support from friends and family during stressful times

Here we provide a concise list of methods that can be used to cope with stress.

• Healthy coping strategies include exercise, relaxation techniques, social support, and Cognitive-Behavioral Therapies (CBT). Exercise has been shown to have numerous health benefits, including stress reduction, improved mood, and enhanced cognitive function (Sui et al., 2019).
• Relaxation techniques such as deep breathing, meditation, and yoga have also been shown to reduce stress and improve mental health outcomes (Pascoe et al., 2017).
• Social support, such as emotional and practical support from family and friends, can help individuals cope with stress (Cohen & Wills, 1985).
• CBT helps individuals recognize and change negative thought patterns and behaviors, improving mental health outcomes (Hofmann et al., 2012).
• Additional strategies that can improve mental and physical health are getting enough sleep, eating healthily, and avoiding alcohol (or consuming it in moderation). They do not impact stress directly, but they provide the scaffolding so individuals are better positioned to cope with stressful experiences effectively.

Besides these healthy coping strategies, there are several psychological techniques or mechanisms that individuals can use to manage stress.

• One mechanism is problem-focused coping, which involves addressing the stressor directly through problem-solving strategies (Lazarus & Folkman, 1984).
• Emotion-focused coping involves managing the emotional response to stress through strategies such as positive reappraisal or acceptance (Lazarus & Folkman, 1984).
• Meaning-focused coping involves finding meaning or purpose in the stressor or the experience of coping with it (Park, 2010).

These psychological techniques can be used alongside healthy coping strategies to manage stress more effectively and maintain overall wellbeing.

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Stress can have a significant impact on both our physical and mental wellbeing. Fortunately, there are several psychological techniques and physiological strategies that can alleviate stress.

• One such technique is mindfulness-based stress reduction ( MBSR ). MBSR has decreased perceived stress, anxiety, and depression in individuals who practice it regularly (Carmody & Baer, 2009).
• Similarly, practicing mindfulness meditation has been found to reduce stress levels and improve wellbeing (Hoge et al., 2013). Mindfulness exercises can include simple techniques, such as paying attention to one’s breath or body sensations, or more structured practices, such as body scans or mindful eating .
• Another technique is CBT , which helps individuals identify and challenge negative thoughts and beliefs contributing to stress (Beck, 2011).
• Additionally, relaxation techniques such as progressive muscle relaxation and deep- breathing exercises have been shown to reduce stress (Hennefeld & Battle, 2019).
• Another technique is visualization, which involves imagining a calm, peaceful place or scenario to reduce stress and promote relaxation (Chafin & Ollendick, 2001).

Move your body to improve your mood

Physical exercise and activity have also reduced stress levels and improved mood and overall wellbeing (Craft & Perna, 2004). Physical exercise reduces stress by releasing endorphins, improving mood, combating depression , and improving physical health (Belvederi Murri et al., 2019).

One simple yet effective activity is to take a walk in nature. A study conducted by Bratman et al. (2015) found that taking a 90-minute walk in a natural environment reduced neural activity in the sub-genual prefrontal cortex, a brain region associated with rumination and negative thought patterns.

Although exercise can be completed alone, consider doing it with friends or family or joining an exercise group or club. This way, you get double the benefits: exercise’s mood-boosting effects plus social support’s protective benefits.

Consider formal social support groups

Finally, joining a support group or taking part in group therapy can also help build a sense of community and reduce feelings of isolation.

Cohen et al. (2015) found that individuals who received social support had lower levels of stress hormones in response to stressors than those who did not receive social support.

The ABC sheet

One commonly used activity is the ABC sheet , which is based on CBT and helps patients understand the relationship between their thoughts, emotions, and behaviors.

The name is an initialism:

• Antecedent is the event or stimulus that activates thoughts.
• Belief represents the perception or evaluation of that event.
• Consequence is the emotional or behavioral reaction that follows.

With this sheet, patients learn to identify irrational thoughts, negative beliefs, and consequences.

Once patients learn how to recognize these beliefs and behaviors, they can also learn how to challenge them, resulting in more favorable emotional and behavioral outcomes.

The Core Values Worksheet

Another worksheet is the Core Values Worksheet . With this worksheet, the underlying premise is that if we behave in a way that is incongruent with our core values, then we will experience stress.

Therefore, to reduce stress, we must identify our core values and how to align our behaviors to achieve, preserve, and satisfy them. These behaviors should be incorporated into our daily lives, not just reserved for big, life-changing decisions.

In this worksheet, the client will list their top values and then identify specific actions aligned with them. In addition to helping clients identify primary values, the tool can also help them identify incongruous behaviors that can lead to stress.

Journal prompts

Journaling is a valuable method for reducing stress and identifying patterns of behaviors and thoughts. One of the most significant advantages of journaling is that it is easy to implement and cost effective. All you need is a pencil and a notebook.

Several journal prompts can be used for coping with stress. In fact, we suggest having a look at our gratitude journal article for ideas. However, to whet your appetite, here is a short list to start with:

• Gratitude journaling: Write about three things you are grateful for each day to increase positive emotions.
• Positive self-talk: Jot down some positive affirmations or statements about yourself. This can help combat negative self-talk and increase self-esteem.
• Reflection on achievements: Write about a recent accomplishment to improve your self-worth.

For most adults, work is a source of significant stress. Unfortunately, it is a common occurrence that can lead to substantial physical and mental health issues if not adequately managed.

Developing stress-management techniques for work will improve not only wellbeing, but also productivity. Stress-management strategies for work include time management, physical activity, and mindfulness meditation.

Effective time management is a critical stress-management skill, and it involves organizing and prioritizing tasks to optimize productivity and reduce stress. For example, employees who manage their time efficiently are less likely to experience work stress (Frost & Stimpson, 2020).

To do this, individuals should set realistic goals and establish a schedule that allows them to accomplish their tasks without feeling overwhelmed. Other methods within employees’ control are to avoid procrastination and work without distraction.

For example, do not accept all tasks or requests that come your way, learn to say no or delegate, do the most difficult task first, and use a time-management system. One example of an effective time-management system is the Pomodoro technique , where you work for 25 minutes, take a five-minute break, and then after three cycles, take a longer break.

If employees do not determine their deadlines or tasks, which can be unrealistic or untenable, they should discuss these challenges with their managers or team leaders.

Employers can also significantly reduce work stress by implementing policies promoting a healthy work–life balance and providing stress-management training and support resources.

Physical activity is another critical stress-management skill that can help employees cope with work stress. Regular physical activity has been shown to reduce stress, improve mood, and increase energy levels by reducing stress hormones in the body (i.e., cortisol and adrenaline) and promoting the release of endorphins, which are natural mood enhancers (Salmon, 2018).

Physical activity can also improve cognitive function and help individuals make better decisions, which can reduce work stress (Stults-Kolehmainen & Sinha, 2014).

Other simple physical techniques that may help combat work stress include getting enough sleep, eating healthily and regularly, and avoiding alcohol (or consuming it in moderation).

Mindfulness exercises, such as mindfulness meditation, may also protect against work stress. Mindfulness meditation is a stress-management technique focusing on the present moment without judgment.

This technique helps individuals reduce stress by promoting relaxation, improving cognitive function (Schmidt et al., 2019), and reducing feelings of anxiety even in the workplace (Biegel et al., 2009). Mindfulness meditation can be easily performed in the office or a quiet workplace.

These tools have good psychometric properties (i.e., internal consistency, test–retest reliability, and validity) and are often used in peer-reviewed research.

Perceived Stress Scale

The first questionnaire is the Perceived Stress Scale, a 10-item self-report questionnaire designed to measure an individual’s subjective perception of stress (Cohen et al., 1983).

Initially, it was designed as a generic tool to measure perceived stress in a smoking cessation study. The original version contained 14 items and can be found in the original paper.

It assesses how individuals perceive their life as unpredictable, uncontrollable, and overloaded. The Perceived Stress Scale , with scoring instructions, can be accessed via the link.

State–Trait Anxiety Inventory

A second, more general measure of anxiety and stress is the State–Trait Anxiety Inventory (Spielberger et al., 1983).

Originally, it was developed as two separate tools, each containing 20 questions; however, these are often administered together. This inventory is widely used, easy to administer, and freely available.

It is a 40-item self-report questionnaire that measures two types of anxiety: state and trait anxiety. State anxiety is the temporary emotional state characterized by subjective feelings of tension, apprehension, and nervousness. For example, when presented with an urgent deadline, we might feel acute but short-lived feelings of stress and worry.

In contrast, trait anxiety is a stable personality trait characterized by a tendency to experience anxiety across various situations. For example, some people tend to have higher anxiety in general that is not limited to a specific event.

Job Content Questionnaire (JCQ)

For professionals who work in industrial and organizational psychology, we recommend the JCQ (Karasek et al.,1998).

This is a 49-item self-report questionnaire that measures job stress in terms of its psychological demands, decision authority, skill discretion, and social support. Initially, it was designed for research on the relationship between job stress and cardiovascular disease.

A study by Kivimäki et al. (2012) found that high job strain (high psychological demands combined with low decision authority and low social support) was associated with an increased risk of coronary heart disease. The JCQ is in the manuscript’s appendix published by Karasek et al. (1998).

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

For readers interested in journaling techniques and prompts, we suggest the following articles:

• Journaling for Mindfulness
• Journal prompts to improve self-esteem

For readers who want to read more about mindfulness meditation, especially in the workplace. this post is a good starting point and is quite exhaustive:

• Mindfulness at Work

In addition to our blog posts and free worksheets, we’d also like to share these three tools specifically related to stress and burnout. The Stress & Burnout Prevention Exercise Pack includes the following useful worksheets:

• Energy Management Audit
• The Stress-Related Growth Scale
• Strengthening the Work–Private Life Barrier

The worksheets are easy to administer and appropriate for clients experiencing stress in different domains of their lives. Two of these tools are designed for assessment and can help identify energy levels, the most effective ways to recharge, and how clients approach and reframe life events. The third tool is an exercise to help develop work–life boundaries.

Looking for even more tools? If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, check out this collection of 17 validated stress-management tools for practitioners . Use them to help others cope with stress and create more balance in their lives.

Stress is a common experience that can have very serious negative consequences if left unmanaged. However, learning how to cope with stress is vital and will positively impact different spheres of life.

A large amount of stress is due to work demands. Finding a coping solution that works for you, especially one that can be incorporated into the work environment, is a great way to improve your mental health.

We encourage you to try these coping techniques to find the optimal one that will help you manage your stress levels.

Are there any stress coping methods you would recommend personally or that you have found highly effective in your practice? Please share them with us in the comments.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

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• Belvederi Murri, M., Ekkekakis, P., Magagnoli, M., Zampogna, D., Cattedra, S., Capobianco, L., Serafini, G., Calgano, P., Zanetidou, S., & Amore, M. (2019). Physical exercise in major depression: Reducing the mortality gap while improving clinical outcomes. Frontiers in Psychiatry , 9 .
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3 Stress Exercises Pack

Coping with Stress

Many of us are facing challenges that can be stressful and overwhelming. Learning to cope with stress in a healthy way will help you, the people you care about, and those around you become more resilient.

Stress can cause the following:

• Feelings of fear, anger, sadness, worry, numbness, or frustration.
• Changes in appetite, energy, desires, and interests.
• Trouble concentrating and making decisions.
• Nightmares or problems sleeping.
• Physical reactions, such as headaches, body pains, stomach problems, or skin rashes.
• Worsening of chronic health problems and mental health conditions.
• Increased use of  alcohol , illegal drugs (like heroin , cocaine , or methamphetamine ), and misuse of prescription drugs (like opioids).
• Healthy Ways to Cope with Stress
• If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org
• Disaster Distress Helpline : CALL or TEXT 1-800-985-5990 (press 2 for Spanish)

Here are some ways you can manage stress, anxiety, grief, or worry:

• Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about negative events can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and computer screens for a while.
• Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips .
• Get enough sleep.  Go to bed and wake up at the same time each day to help you sleep better . Adults need 7 or more hours per night.
• Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. You can break it into smaller amounts such as 20 to 30 minutes a day.
• Limit alcohol  intake. Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women. Find out more at Drink Less, Be Your Best .
• Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available, and recovery starts with asking for help.
• Avoid smoking , vaping, and the use of other tobacco products. People can and do quit smoking for good.
• Continue with regular health appointments, tests, screenings, and vaccinations.
• Take deep breaths, stretch, or meditate .
• Try to do some other activities you enjoy.
• Talk with people you trust about your concerns and how you are feeling.
• Connect with your community-based or faith-based organizations.

For Everyone

• How Right Now — Finding What Helps
• Coping with a Disaster or Traumatic Event
• Suicide Prevention
• I’m So Stressed Out! Fact Sheet (NIMH)
• Mindfulness Coach – PTSD: National Center for PTSD (va.gov)

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• Helping Children Cope with Emergencies
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• Tools for Supporting Emotional Wellbeing in Children and Youth

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Psychology Discussion

Essay on stress: it’s meaning, effects and coping with stress.

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Essay on Stress: It’s Meaning, Effects and Coping with Stress!

Stress is a very common problem being faced today. Every individual will experience stress in one or the other time.

The term stress has many definitions, Lazarus and Folkman (1984) have defined stress as “an internal state which can be caused by physical demands of body or by environmental and social situations, which are evaluated as potentially harmful, uncontrollable, or exceeding our resources for coping”.

According to David Fontana “stress is a demand made upon the adaptive capacities of the mind and body”.

These definitions indicate that stress represents those conditions under which individuals have demand made upon them, that they cannot physically or psychologically meet, leading to breakdown at one or other of these levels.

Stress is usually thought of in negative terms. But ii can manifest itself in both positive and negative way. It is said to be positive when the situation offers an opportunity for one, to gain something.

Eustress (the Greek word ‘eu’ means good) is the term used to describe positive stress. It is often viewed as motivator, since in its absence the individual lacks the spirit necessary for peak performance. Distress is the term used to indicate negative stress.

Almost any change in the environment- even a pleasant change such as a joyful trip- demands some coping, and a little stress is useful in helping us to adapt. But beyond some point, stress becomes a ‘distress’.

What acts to produce distress varies from person to person, but some events seem to be stressors for every person.

Examples of stressors are:

1. Injury or infections of the body, dangers in environment, major changes or transitions in life which force us to cope in new ways.

2. Physical stressors like noise, pollutions, climatic changes, etc.

3. Hustles of everyday life centering on work, family, social activities, health and finances.

4. Frustrations and conflicts.

The physical, environmental and social causes of the stress state are termed stressors. Once induced by stressors the internal stress state can then lead to various responses. On the other hand, psychological responses such as anxiety, hopelessness, depression, irritability, and a general feeling of not being able to cope with the world, can result from the stress state.

Stress cycles:

Stress has a number of immediate effects. If the stressors are maintained, long-term behavioural, physiological, emotional and cognitive effects occur. If these effects hinder adaptation to the environment or create discomfort and distress, they themselves become stressors and, tend to perpetuate a ‘cycle’ of distress.

Example, a patient spends more money on treatment, may experience continued stress even after the cure of the disease, because repayment of debt cause stress for long time in him or a patient whose leg is amputated after accident may continue to worry about it.

On the other hand, many people have developed ways of coping with stressors, so that they are able to respond adaptively. This is the ‘wellness cycle’. Teaching people adaptive ways of handling stress, so as to promote the wellness cycle is an important part of the newly emerging field of behavioural medicine.

Effects of stress:

Stress is not always harmful. In fact, it is recognised that low levels of stress can even helps for better performance. For example, a student can prepare well for forthcoming examination only if he has some stress. However, excess level of stress is undoubtedly harmful.

The effects of stress are divided into three categories:

a. Physiological effects:

Commonly appearing stress related bodily disorders are-peptic ulcers, hypertension, chronic fatigue, hormonal changes, increased heart rate, difficulty in breathing, numbness of limbs, heart disease and reduction in immunity, etc.

b. Psychological effects:

Anxiety, depression, hopelessness, helplessness, anger, nervousness, irritability, tension and boredom may be experienced.

c. Behavioural changes:

Decreasing efficiency, making mistakes, inability to take decisions, under eating or overeating, sleeplessness, increased smoking, develop addiction to alcohol and drugs, forgetfulness, hypersensitivity or passiveness, accident proneness and interpersonal difficulties are seen.

Stress is linked to disorders such as cancer and heart disorders. There are several mediating variables that determine whether stress becomes dangerous or not. For example, good coping mechanisms which can help to reduce stress, having good social support, often help in reducing stress.

Perception of stress or how a person views stress is also very important. For example, a person may not perceive a situation as stressful whereas the same situation may be perceived as highly stressful by some other person.

People with personality type ‘A’ are more prone to be affected by stress related disorders like cardiovascular diseases. Personality character like hardiness or emotional stability helps to withstand effects of stress.

Hans Selye, a renowned biological scientist defines stress as the nonspecific response of the body to any demand upon it. He termed the body’s response to stressors the “General Adaptation Syndrome” (GAS).

The GAS consists of 3 stages:

1. Alarm reaction:

It is an emergency response of the body. In this stage prompt responses of the body, many of them mediated by the sympathetic nervous system, prepare us to cope with the stressor here and now.

2. Stage of resistance:

If the stressor continues to be present, the stage of resistance begins, wherein the body resists the effects of the continuous stressor. During this stage certain hormonal responses of the body are an important line of defence in resisting the effects of stressors (For example, release of ACTH).

3. Stage of exhaustion:

In this stage, the body’s capacity to respond to both continuous and new stressors has been seriously compromised. The person will no longer be able to face stressor and he will finally succumb to it. The person may develop psychosomatic illness.

The stress leads to many psychosomatic diseases. Treatment for such diseases involves medical help for the physical problems and, at the same time, attention to the psychological factors producing the stress.

Coping with Stress :

There are different ways of coping with stress such as: confronting (facing), distancing (remoteness), self-control, seeking social support, accepting responsibility, escape or avoid (from the stressor), plan a problem solving strategy and positive reappraisal.

Usually two broad type of coping types are seen- Instrumental coping and Emotional coping.

In instrumental coping, a person focuses on the problem and tries to solve it. In emotional coping, the focus is more on the feelings generated by the problem.

Today, self- help remedies, Do to yourself approaches, weight loss clinics and diets, health foods and physical exercise are being given much attention in mass media. People are actually taking more responsibility to maintain good health.

However, some specific techniques to eliminate or to manage more effectively the inevitable, prolonged stress are as follows:

Good physical exercise like walking, jogging, swimming, riding bicycle, playing soft ball, tennis are necessary to cope with stress.

Relaxation:

Whether a person simply takes it easy once in a while or uses specific relaxation techniques such as bio-feedback, or meditation, the intent is to eliminate the immediately stressful situation or manage a prolonged stressful situation more effectively.

Taking it easy may mean curling up with a good book on an easy chair or watching some light programme on television or listening to a light music. Meditation is scientifically proved to be very useful, both physically and mentally to cope with stress.

Behavioural self-control:

By deliberately managing the antecedents and the consequence of their own behaviour, people can achieve self-control. Besides managing their own behaviour to reduce stress, people can also become more aware of their limits and of ‘red flags’ that signal trouble ahead. They can avoid people or situations that they know will put them under stress.

Maladaptive strategies, rigid strategies or relying on one type of coping method lead to increase in the stress. Social support helps reduce the effect of stress. People may provide help, advice, material support or moral support that helps to reduce stress.

In addition to the above, psychotherapy (Beck’s cognitive therapy, Ellis’s rational emotive therapy and Meichenbaum’s stress- inoculation training), skill training, environmental changes, Bio-feedback (control of physical signs such as Blood pressure, headache, etc), family therapy, group therapy, hypnosis, yoga, are found to be very useful. Finally, uses of drugs are some of the other strategies adopted in coping with stress.

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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How to Manage Stress at Work Essay

Introduction.

Stress is among the major costly and significant cause of health troubles and mental agony. Stress at work place is considered the major primary stressor. Work stress is thought to affect individuals psychological and physical health as well as the organizations effectiveness in adverse manner. Work stress is one of the ailments that are acknowledged worldwide to be affecting the healthiness of the organization and the health or workers.

Workers who are stressed out will probable have a low motivation towards their work. In addition, stress can be detrimental to such member of staff as it possesses potential danger to their safety at work and in generally their efficiency is extremely low.

Pressures at workplace and at home can cause stress. Sometimes it may be beyond employees mandate to protect the staff against the stress caused by external factors for instance domestic strife but they can protect them from the stress that arises from work (Mandler, 2008).

Stress has proved to be a major challenge in the realization of the organization objectives. It may have adverse effects on the organization and the workers. Effective and good management and an aspect of good organizational structure and culture play a vital role in stress prevention.

In case the staffs are already stressed, the management should be aware of the situation and possibly devise a mechanism of addressing the challenge. There is generally low or minimal stress when one is adorned with resources, time, and experience to manage the challenges in any given situation.

Stress can be viewed as a negative experience that deprives the organization of the productivity potential and it is an inevitable consequence of an occurrence. Stress depends on the peoples perceptions and attitudes towards a given situation and this determines how they will cope with the situation.

To be able to develop stress management strategy for any organization, it will be essential to understand the causes of the stress in any given organization (Davis, Eshelman, McKay & Fanning, 2006).

Causes of Stress and Solutions

There are many possible causes of stress in any work set-up. It is vital to recognize and identify the main causes of stress in any organization and be able to develop mechanism of coping up with the challenges that stress at work is likely to present.

Among the typical stress, inducers include the cases of excess workload which most of them do not have realistic deadlines to deliver, this is likely to make people rush, and this puts the employees under pressure. Most of the people are overwhelmed in these situations. On the contrary having insufficient workloads may also result in stress as the individuals feel underemployment and their skills are not being maximized.

In such scenarios, one feels the organizations may not appreciate the potential at their disposal. It would be important to define clearly the tasks to be done in any given timeframe and both the interested parties to be involved in the generation of the work plan that will guide the operations or the activities to be done at any given time.

Another possible cause of stress is when one lacks control of the work he or she is in charge. The lack of control of the activities at work may result in one being stressed since the individuals cannot plan or organize the work according to his or her wish. Poor working relationship and lack of interpersonal support is likely to affect ones performance in any organization.

Such scenarios make staff feel isolated and their general lack of coordination of the activities in the organization. In such cases, it is very important to define the line of command and the individual’s area of jurisdiction to minimize conflicts (Davis, Eshelman, McKay & Fanning, 2006).

The demands on individuals to do the job that they do not have experience on may also expose one to stress conditions. Having insufficient training in most of the tasks one is involved in is likely to frustrate one in carrying out their responsibilities at the organization. Here most individuals are not able to deliver and are at risk as a result of fear of not being able to deliver the expected outputs in a given task assigned to them.

It is important that the right people are employed for the right job. During hiring, it would be important for the supervisor of any individuals to go through the job descriptions and evaluation to be done to identify the training needs that the staff may need to be able to perform the given task effectively.

There are also challenges associated with promotion into a new position. Most people find it difficult to settle when given a new position especially when it comes to promotions.

The requirements for adapting to a new office contribute to such pressure. Such challenges come with the more demands that the position presents and the changes in the possible relationship and associations with colleagues. The organization should have clearly defined rules governing promotions and pay increment procedures that are transparent where every due recognition must be given t9o the deserving individual

There are concerns related to job security, most people feel under pressure to deliver in order to be guaranteed their job. Such scenarios lead to people working extra hours and sometimes out themselves under unnecessary pressure with an aim to impress. This can be said to be caused by lack of other career opportunities, which leads individuals to stick to the job they may not be comfortable with.

People also get stress as they strive to get pay rise or attain a certain level of pay level. Most of the jobs pay individuals based on the output and most of the jobs are such that the more you work the more the possible returns. It will be essential to cultivate the culture where individuals explore mechanisms of working smart rather than working hard. Working harder has shown to detrimental to people physical and health situation.

There are also cases of harassment and bullying that is reported in most organization. This usually happens in all levels of work. The causes for the bullying and harassment are believed to be varied from the racial factors, gender, age, and affiliation in the organization. Cases of sexual harassment have gone unattended because the victims fear the stigmatization that may result.

Such cases have been reported in most organization where men and women have been sexually exploited at the expense of their ethical believes and subscriptions and this has led to many suffering in silence (Muchinsky, 2009). It will be essential for the system to have in place an amicable mechanism that is able to address such cases without making the fuss on the victims.

Most of the racial cases will require the cultivation of the spirit of team work where all the players in organization feel being part of the organization. Such situations will require the top management team lead by example and have an open system where the members work together as a team and not like a gang where consultation is not allowed.

The system must also be open in such a way that appropriate consultation is carried out when any major decision is made that is likely to impact on the life of any staff in the organization to reduce the cases of uncertainty and rise of informal organization.

There are incidences of blame culture where no one wants to be accountable for the action or mistake. The existence of blame culture within any business set up arise when people in the organization are not willing to take responsibility for any action or mistake that has occurred in the organization.

This has resulted in rise in temperature especially when the mistake is likely to have serious effects on the organizations performance or image. It is essential that everybody be trained to take responsibility for his or her actions.

The organizations must clearly define the job profiles for all staff members. Furthermore, the chain of command must be developed and who is in charge of which department be clearly stipulated to reduce uncertainty when it comes to who takes responsibility or credit for any happenings in the department.

Existence of weak and ineffective management in any organization is likely to stress most of the good staff. Such scenarios mostly leave the staff with a sense of absence or lack of direction and this mostly frustrates their effort in pursuing their individuals and organizations goals.

The lack of direction has such far-reaching effect to the organizations performance. On the reverse, there are cases where there is over-management and here we see the employees feeling undervalued in the organization and this may affect their self-esteem. It is very essential for the management to be able to clearly define the lines of command and have an all-inclusive decision making structure in all levels of management.

The organization must have clear organs at the various levels of management. The set up should be in such that the decisions made at operational level are binding. The same should be the case with decisions made at the tactical management level and the strategic management level. The organizations should have an effective decision support system at all levels that are informed of the decisions being made.

All the staff would like to play their role in various levels, the ability of the organizations to delegate the decisions to various levels of management would cultivate the culture of collectiveness, and this would promote the inclusiveness of all the stakeholders in the running of the organization (Hackman, 2007).

In such cases the staff will be motivated and their contribution in various consultative meetings is likely top boost their value to the organizations and their self-esteem.

Another evident cause of stress is the existence of different levels of reporting and mostly with different goals and objectives. This can result in conflict, as each manager would like his or her work to be treated as urgent and important. This is likely to put a lot of pressure on the individuals and forced to treat every work on table as very urgent and important.

Operating in such a quadrant may result to individual breakdown and there are tendencies of poor performance. It will be essential for all the managers to be consulted when drafting the work plan of the staff to minimize the conflict of interest when carrying out the work when one is reporting to multiple managers. This is likely to be achieved when the time allocated for serving each manager is well documented as specified.

There must be a working mechanism put in place to addressing the possible conflicts that may arise in such circumstances. The staff must be advised on how to plan the work and be able to given promises on what he or she can realistically deliver.

Planning your work is likely to reduce the last minute rush to meet every deadline. Having ones, priority right is likely to productively, guide individual’s performance in such cases (Muchinsky, 2009).

The failure by the management to inform the employees of any impending changes is likely to result in stress. Decisions that are likely to have a long term effect on the future of the employees must be communicated clearly to the staff and there should be a reliable conflict address system in place to act as mediators in case such decisions are likely to affect the operations in the organizations (Hackman, 2007).

Determination of the stress causes and addressing the challenges is very important in the survival of any organization. The procedure will always take into account the job analysis of the staff, the psychological assessment of the employees and the management, the legal issues related with the personnel selection and hiring procedures.

All these must be factored when determining the effective program to address the already stressed staff or reduce the likelihood of the situation from deteriorating.

Davis M., Eshelman E., McKay M. & Fanning P. (2006). The Relaxation and stress reduction workbook. California, CA: New Harbinger Publication.

Hackman, R.J. (2007). Leading teams setting the stage for great performances. Massachusetts, MA: Harvard University Press.

Mandler, G. (2008). Thought, memory and learning: Effects of emotional stress . New York, NY: Free Press.

Muchinsky, P.M. (2009). Psychology applied to work. 9th Ed. Summerfield, NC: Hypergraphic Press.

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Essay on Stress On Students

Students are often asked to write an essay on Stress On Students in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Stress On Students

Stress on students: a pressing concern.

Stress has become a significant problem for students of all ages. Many factors, such as academic pressure, social expectations, and family issues, can contribute to stress in students.

Impact On Students’ Well-being:

Stress can negatively affect students’ physical and mental health. It can lead to anxiety, depression, and other mental health issues. Physically, stress can cause headaches, stomach aches, and other physical symptoms.

Effects on Academic Performance:

Stress can interfere with students’ ability to learn and focus in school. When students are stressed, they may have difficulty paying attention, remembering information, and solving problems. This can lead to lower grades and a decreased interest in school.

Coping With Stress:

Students need to learn effective ways to manage stress. Some helpful strategies include:

• Talking to a trusted adult about their concerns.
• Getting regular exercise.
• Eating a healthy diet.
• Getting enough sleep.
• Practicing relaxation techniques, such as deep breathing or meditation.
• Learning time management skills.
• Seeking professional help if needed.

Conclusion:

Student stress is a serious issue that can impact their physical and mental health, as well as their academic performance. By recognizing the signs of stress and learning effective coping strategies, students can take control of their stress and improve their overall well-being.

250 Words Essay on Stress On Students

Stress on students.

School children always experience stress. Stress can be influenced by various factors including exams, relations with peers, and expectations from parents and teachers. A little bit of stress can be helpful as it can motivate a child to study harder and perform better. However, too much stress can be harmful. It can cause physical symptoms, such as headaches and stomachaches and emotional symptoms, such as anxiety and depression.

Causes of Stress In Students

Stress in students can be caused by a variety of factors, including academic pressure, extracurricular activities, and social interactions. Academic pressure can be a major source of stress for students. Students may feel stressed about getting good grades, taking tests, and meeting the expectations of their parents and teachers. Extracurricular activities can also be a source of stress, especially if students are trying to balance their academic and extracurricular commitments. Social interactions can also be a source of stress for students, especially if they are struggling to make friends or fit in.

Effects of Stress on Students

Stress can have a negative impact on students’ physical and mental health. Physically, stress can lead to headaches, stomachaches, and sleep problems. Mentally, stress can lead to anxiety, depression, and difficulty concentrating. Stress can also make it more difficult for students to learn and remember information.

Coping with Stress

There are a number of things that students can do to cope with stress. These include:

• Talking to a trusted adult, such as a parent, teacher, or counselor.
• Exercising regularly.
• Eating healthy foods.
• Learning how to relax and manage stress.

If stress is severe, it is important to seek professional help. A therapist can help students to identify the sources of their stress and develop coping mechanisms.

500 Words Essay on Stress On Students

What is stress.

Stress is a feeling we get when we are worried or uncomfortable about something. This feeling can come from any event or thought that makes you feel frustrated, angry, or nervous. In the case of students, stress is a very common experience. It often comes from the pressure of exams, homework, and the need to balance school with other activities.

Causes of Stress in Students

One of the main reasons students feel stressed is because of the pressure to do well in exams. Many students feel they have to get the best grades to be successful in the future. This pressure can come from their parents, teachers, or even themselves. Another reason is the amount of homework and assignments they have to complete. Sometimes, there is so much work that students don’t know how to manage their time well. This can make them feel overwhelmed and stressed.

Besides academic pressure, students also face stress from trying to fit in with their peers. This includes making friends, dealing with bullies, or trying to be part of a group. Social media also adds to this stress because students often compare themselves with others online.

Stress can affect students in many ways. It can make it hard for them to concentrate on their studies, leading to lower grades. It can also make them feel tired all the time and cause headaches or stomach aches. In some cases, students might feel so overwhelmed that they don’t want to go to school anymore.

Stress doesn’t just affect students’ health; it also affects their behavior. Some students might become irritable or angry easily, while others might withdraw and stop talking to their friends and family. This can make them feel lonely and even more stressed.

Dealing with Stress

The good news is there are ways to deal with stress. One of the most important things students can do is to manage their time well. This means making a schedule and sticking to it, so they have enough time for study, rest, and play. Taking short breaks while studying can also help to clear the mind and reduce stress.

Talking to someone about how you’re feeling can also make a big difference. This could be a friend, family member, or teacher. They can offer support and advice on how to cope with stress. Additionally, doing things you enjoy, like playing a sport, reading, or listening to music, can help take your mind off stress.

In conclusion, stress is a common issue that many students face. It comes from academic pressure, too much homework, and social issues. Stress can have negative effects on students’ health and behavior, but there are ways to manage it. By organizing their time, taking breaks, and talking to someone about their feelings, students can reduce their stress levels and enjoy their school life more.

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Home — Essay Samples — Nursing & Health — Psychiatry & Mental Health — Stress

Essays About Stress

Hook examples for stress essays, "the modern epidemic: unmasking stress's grip" hook.

"In our fast-paced world, stress has become an epidemic, silently gripping lives. Unmask the hidden turmoil it causes and its far-reaching consequences on mental and physical health."

"Stress: The Silent Health Menace" Hook

"Stress may not always be visible, but its impact on our health is undeniable. Explore the physiological and psychological toll that stress takes on the human body."

"From Chaos to Calm: Strategies for Stress Management" Hook

"Amidst life's chaos, discover effective strategies for managing stress. Delve into mindfulness, relaxation techniques, and ways to regain a sense of calm amidst the storm."

"Workplace Stress: Balancing Ambition and Well-Being" Hook

"Balancing career ambitions with well-being is a constant challenge. Examine the sources of workplace stress and discuss how individuals and organizations can foster a healthier work environment."

"The Domino Effect: Stress's Impact on Relationships" Hook

"Stress doesn't only affect individuals; it ripples through relationships. Analyze how stress can strain personal connections and explore ways to strengthen bonds under pressure."

"A Stress-Free Tomorrow: Shaping a Resilient Future" Hook

"Imagine a future with less stress. Discuss the importance of resilience and mental health awareness in building a society that can withstand the pressures of modern life."

"Beyond Coping: Thriving in the Face of Stress" Hook

"It's not just about coping; it's about thriving. Share stories of individuals who have turned adversity into opportunities for growth and empowerment."

Stress and Self-care

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Narrative Essay on Stress

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Effects of Stress on The Body: How It Affects Physical and Psychological Health 

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Coping Up with Stress

How to reduce your stress levels, the problem of anxiety and stress and its treatment, the importance of stress management, sources of stress in youth, a calm mind is a healthy mind, the impact of stress on academic success in college students, stress and its main sources, overview of biological predispositions and risk factors associated with depression, stress and its role in our life, work/life balance and stress management, the influence that arousal, stress, and anxiety can have on sport performance, work stress, health and employees, stress related to job and ways to manage it, comparison of stress rates among children and adults, hypnotherapeutic treatments for stress, anxiety and phobias, stress and anxiety as the distractors of an athlete’s attention, psychological wellbeing and psychology distress, stress in our lives: effective communication in workplace under pressure.

Stress, in psychology and biology, is any environmental or physical pressure that elicits a response from an organism.

Stress may be acute, chronic, or traumatic. Acute stress is characterized by immediate danger that occurs within a short span of time. Chronic stress is characterized by the persistent presence of sources of frustration or anxiety that a person encounters every day. Traumatic stress is characterized by the occurrence of a life-threatening event that evokes fear and helplessness.

In psychology, researchers generally classify the different types of stressors into four categories: 1) crises/catastrophes, 2) major life events, 3) daily hassles/microstressors, and 4) ambient stressors.

Stress causes muscular aches and tightness. Stress can impact mental performance. Women appear more prone to stress than men. Chronic stress can cause substance abuse.

Relevant topics

• Mental Health
• Eating Disorders
• Drug Addiction

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