Stress Management: Effective Techniques to Cope and Deal - Essay Sample

Introduction

Managing stress incorporates techniques that are intended to equip an individual with effective mechanisms to cope and deal with psychological stress. Stress management is defined as an individual's physiological response to an exterior stimulus that causes a trigger of the fight or flight reaction. Stress can be triggered by many causes, including illnesses, dangers, threats, and significant changes in the life of an individual (St Pierre, Hofinger & Simon, 2016). The techniques used to manage stress include; breathing exercises, exercising, taking more regular and practical tests, self-management, understanding oneself, and meditation. In my studies of stress and stress management, I have identified that stress, as a concept, is a part of our daily lives. As an individual, I have been exposed to situations that have produced stress. Different people react to stress differently depending on how they interpret the events that resulted in stress. Stress can be defined in terms of emotional response, pressure, unpleasant external forces, and tension (Murray, Murray & Donnelly, 2016). The assessment tools I chose in this paper were based on the rates I perceived of individual exposures to situations that have produced stress in me.

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Learning Assessments

Assessment of Stress

The first assessment tool I used to assess stress is the Assess stress tool to determine indicators of stress and to rate my stress levels. From assessing my resting heart rate, breathing pattern, and respiration rate, I identified that physiological measures that are linked to increases in stress are increased respiration rate and increased heart rate (Olpin & Hesson, 2015). Based on the descriptions provided by the stress-o-meter, I would say that my stress levels are at six on a scale of 1 to 10.

Symptoms of Stress

Some of the stress which I have experienced have included stress from a routine at home, stress from unfolding some unique talents, and stress from focusing and learning. The accumulated stress from these vets have resulted in frustrations, anxiety, and depression at some point, leading to antisocial behavior, substance abuse, deficit hyperactivity disorder, and some form of verbal violence. Studying psychology and stress management has helped me in identifying that symptoms such as headaches, frustration, anger unexplained muscle pain, and difficulties going to sleep are results of stress (Olpin & Hesson, 2015). Based on the outlined symptoms added to the ones I had already experienced, I ascertained that stress was having a negative impact on my life.

Inventory of College Student's Recent Life Experiences

Being a college student, stress has prevented me from focusing on and enjoying learning and other extra-curricular activities. Due to stress, I have been unable to think clearly about my study responsibilities. To measure my stress levels and how much they have impacted my routines in class and college, I used the Inventory of College Students Recent Life Experiences scale that identifies exposure to sources of stress and hassles (Olpin & Hesson, 2015). Aside from having stress from home routines, the causes of stress in the learning environment, which I discovered, are different from other settings. I realized that majorly, the factors for my stress in school include; lack of enough time to meet my obligations, struggles to reach my academic standards, social rejection, having to make essential decisions about my future career, and lower grades than I hoped for.

Ardell Wellness Stress

Based on the findings of my stress level, I have learned the essence of incorporating all dimensions of health in my understanding of stress. From the Ardell Wellness Stress assessment tool, I can say that my individual satisfaction in factors that are related to my body, my mind, my spirit and which impact my quality of life include; capacity to have fun in a social setting, learning how to manage stress, having confidence in where I am in terms of my education and impacting those around me. Also, other factors include having a sense that my life is on the upper curve, having functional associations with my family, being happy with my current living situation, and making better health, nutrition and fitness choices. The aspects of Ardell Wellness Stress have enabled me to incorporate the puzzles that exist in my current stress status (Olpin & Hesson, 2015). The tool has motivated me to talk about actions which I need to take to manage stress level, to develop new skills, and to achieve my performances based on my full potential.

Student Stress Scale

The student Stress scale has been of significant help in assessing my stress levels in the learning environment, following the extent to which, for instance, changing schools has impacted how I coped in my studies and how I attained my grades. I have been able to calculate the amount of re-adjustment I had to make based on these changes, and realized that the causes of stress in the school came from the different college environment, different educational setup from the one I had acquired in high school, and the burden of having to study some subjects like mathematical subjects. The scale indicated that the changes I had in schooling required efforts to adapt and to regain stability, and a natural by-product for the adaptation was stress.

Results

The finding of my study on psychology and stress management have surprised me in the essence that, previously, I had not realized that some of the symptoms I identified as sickly were significant symptoms of stress. While I agree with some findings, I disagree with others. I disagree that I feel muscle pain when under stress. I also disagree that I feel stomach upset when under stress. I agree that I often feel a headache while under stress. I agree that I get angry quickly when stressed. I agree that the college environment has created some form of stress. I agree that the burden of study can increase the stress level among most students in college. The overall impact of the assessment was coming up with strategies to reduce stress, including a targeted change on behavior.

Targeted Behavioral Change to Track Progress

Behavior change includes approaches of an individual to attaining good health. Behavior is the product of the individual and collective action. Theories of behavior and behavior change tend to consider a wide range of social, psychological, and contextual factors, including routines, habits, and emotions (Taylor, 2015). These change theories offer support interventions by describing how behavior's change and develop over time. Behavioral models are created for grasping behavior and identification of factors that influence behavior. The targeted behavioral changes that I chose to manage my stress levels are based on the theory of planned behavior, which ascertains that the behavior of individuals is determined by intention, and is predicted by an individual's beliefs of what other people disapprove or approve, and attitude. The most effective technique st monitor changes in behavior are self-monitoring and regulatory techniques, which include setting goals, providing feedback on performance, self-monitoring, and goal review.

To manage my stress levels, I decided to engage in regular physical activities and to join a social group. Physical exercise is one of the most recommended by health professionals as a way of reducing stress levels. Through physical exercise, I will be able to maintain mental fitness and reduce stress. Exercising leads to the production of endorphins, which are chemicals n the brain that acts as natural painkillers; this, in turn, will improve my sleeping abilities. Production of endorphins will also be aided by frequent meditations, massage therapy, and deep breaths.

Each week, I will participate in aerobic exercise at least twice to decrease overall tension, stabilize and elevate my moods, improve self-esteem, and improve sleep. I have realized, through my studies, that a few minutes of aerobic activities have significant impacts on the reduction of anxiety. To attain my exercise goals, I will set specific, measurable, action-oriented, realistic, and time-based goals (Olpin & Hesson, 2015). For instance, my work out goal is, exercising in at least four days every week, meditating once a week, and attending massage therapy once a week till I identify a reduction in my stress levels.

I will also join a social group to work on my mental health. By joining a social group, I will be able to connect with people facing similar challenges. I will meet people that have been through similar experiences and will be able to share my feelings, coping strategies, and first-hand information on the events that led to stress in our lives. The health supported group will fill the gap that exists in me, between medical treatment and emotional assistance. I have visited many doctors before, but I have not been able to obtain enough emotional support. Most of my friends and families have not been able to grasp the impacts of stress on my daily activities. My goals in the support group include; joining a group led by a psychologist or a social worker, obtaining mental health educational opportunities on various topics related to distinct needs, and meeting people with similar conditions that can connect with how I feel (Taylor, 2015).

The results I have obtained so far through taking part in physical activities and joining a social group have included; reduction of stress, depression, anxiety, and fatigue, feeling less lonely, less isolated and less judged, and being able to talk openly and honestly about my feelings. I have also been able to improve my learning skills and cope with distinct challenges, I have gained a sense of control, empowerment, and hope, and my understanding of stress has improved trough learning about health and wellness and social resources. I have identified that stress manifests itself in many ways and can be self-induced or due to something that occurred in the past. I could not eliminate stress from my life since stressful situations are a part of an individual's life. However, I have learned to react towards stress positively and to take control of the situation than allowing the stress to control me (Taylor, 2015).

Conclusion

Stress management techniques can enable an individual to reduce the degree of stress intensity and current reactions to stress. Stress can be identified in various forms, including an increase in conflicts with other people, and a decreased satisfaction in personal relationships. Stress causes an individual to experience a decline in performances both n schools, at home and in the community. Stressed individuals respond through overdrinking, overeating, and other unhealthy habits. I have developed knowledge of stress management skills, including relaxation through deep breathing techniques, tension relaxation contrasts, biofeedback, and cue-controlled relaxation. I have obtained knowledge of cognitive techniques, including a review of my skills and attitudes, restructuring my thinking, setting goals, having a schedule, and mental rehearsals.

From the experience of self- assessment and behavioral change, the most significant thing that I have acquired is managing my interpersonal situations and distress; I have learned this by checking my assumptions, sharing my expectations with others, exercising and consuming sensibly, and through being assertive. The relevance of these to the class discussion on stress management is ensuring the development of an awareness of various stress reactions and their early signs, learning individual relaxation skills, mastering abdominal breathing techniques, and practicing transfer of stress management skills to situations...