According to Wikipedia Definition, Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning.
I will be listing out Nine key points in taking care of your mind and emotions.
1. Assess Your Job: Studies have shown that workers who view themselves as simply "cogs in the wheel" experience more stress-related symptoms than those who see themselves as influential. In short, though "executive stress" exists, it's the bossed, not the bosses, who experience the most stress on the job. Work toward the goal of being an active participant at your job, rather than a passive observer. If you feel that your job does not allow you enough autonomy, make an attempt to change the situation. For a start, try to analyze what bothers you and come up with some possible solutions. Talk over your proposals with a co-worker. Next, speak to your supervisor. If you demonstrate skill at problem solving, your supervisor may show appreciation by giving you more responsibility. If, conversely, your job is managing others, you can reduce their stress by providing on-the-job training and offering real responsibilities that lead to a sense of control. If those who report to you seem bored and interested, remember that powerlessness can lead to stress and poor performance.
2. Boost Your Memory: Many people believe that memory loss is an unavoidable part of aging, but this doesn't have to be the case. You can keep your memory strong by keeping you mind active. Games-crossword puzzles, word games, and card games-are all good exercises for improving memory. Go to lectures, take night classes, or join activity groups; such pursuits will all introduce new stimuli. Develop tricks to improve your short-term memory: make up rhymes and compose mental pictures. Repeating and rehearsing new facts-such as the name of someone you've just met-can help, too.
3. Relax Under Pressure: Here are two simple relaxation techniques that can be done in a few minutes while your are your desk,during your coffee break,or even while riding a bus.
1. Scanning: Inhale and Slowly "scan" your body, thinking about each muscle group (face and neck, shoulders, arms, abdomen, legs, and feet) and searching out tense muscles. As you exhale, relax the muscles that are tense.
2. Imagery: Stop what you are doing and close your eyes. Image a beautiful scene. Spend a few minutes examining and enjoying every detail of the picture. See, hear, and smell pleasant things.
4. Don't Drive Yourself Crazy While Commuting: There are many ways to reduce the stress and stain of commuting. Try switching to public transportation or a car pool. If you must drive, see if you can adjust you work hours so that you don't have to travel at the height of the rush. Listen to educational tapes, audio books, or music to help you relax. And remember that responding angrily to other motorists only increases tension and makes your ride unpleasant. If your fellow motorist is clearly furious with you, check to see if you're doing something wrong. If so, try to correct it; if not, take a deep breath and ignore him.
5. Get A Good Night's Sleep: If you frequently have trouble sleeping, try relaxing for hour or so before getting into bed. Read, listen to music, take a warm bath (not a hot bath of forceful shower, which can be invigorating). Don't take work bed with you. Avoid strenuous exercise within a couple of hours of bedtime. Cutting out caffeine-containing beverages and cigarettes before bedtime may also help; both are stimulants. Alcohol may help you fall asleep, but the sleep will probably be fragmented, light, and unsettled, and you're likely to wake up suddenly. Don't go to bed until you're sleepy, and if you can't fall asleep within 20 minutes or so, get out bed and return only when you are sleepy. Repetitive boring routines such as counting sheep may help you fall asleep. Or try to relax each muscles group, progressing slowing from your toes to your head. Get up at the same time every morining, no matter how poorly you've slept, and try to get through the day without a nap.
6. Write It Out: Some research supports the belief that writing about problems or worries can be helpful. Other research has shown that holding back feeling about upsetting events can be psychologically harmful, and perhaps physically damaging as well. For people who have suffered experiences they are reluctant to dicuss, or who have no ready listener, a session with pen and paper may serve as a comforting and useful substitute for talking.
7. Adjust Your Desk: A work area that is poorly fitted to your body can cause back, neck, and leg pain as well as fatigue. To alleviate discomfort, get a chair that can be adjusted to height that allows your feet to rest comfortabaly on the flour (shorter people can put a footrest underneath the dest). The back of the chaor should be 18 to 20 inches high to support your back. The desk should be 7 to 12 inches above the seat of the chair; the keyboard of your typewriter of computer should be 27 to 35 inches above the flour, approximately at elbow level when you're seated. While working, try to keep your shoulders relaxed and your head aligned with your spine. Leaning your head forward will put extra stress on the neck muscles.
8. Accentuate The Positive: There is evidence that people who are hostile, cynical, or mistrustful are at increased risk for coronary artery blockages. Try to see the positive side of thing and make time to pursue activities you enjoy. Researches have found that one of the key to reducing stree isn't just removing negative experiences from your life, but adding positive ones.
9. Reduce Excess Noise: According to government statistics, one out of every ten americans in exposed to niose of sufficient intensity and duration to cause permanent hearing loss. There are many ways to reduce the niose in your environment. Play home and car stereos at reasonable levels. if you use headphones, don't turn the volume up so loud that it blocks external sounds. Hang overlapping, double drapes over the windows to block outside noise; upholstered furniture will help asorb sound indoors. If the kitchen is noisy, install sound-absorbing celing tiles, and place rubbers pads under noisy appliances such as blenders. Wear earplugs when attending highly amplified music perfoermances.
You can also wear earplugs if stress noise is intolerable.
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