Stress - Lifestyle Changes

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Identifying Sources of Stress. One key component in most CBT approaches is keeping a diary to record daily events and activities. The first step is to note activities that put a strain on energy and time, trigger anger or anxiety, or precipitate a negative physical response (such as a sour stomach or headache). Also note positive experiences, such as those that are mentally or physically refreshing or that produce a sense of accomplishment.

After a week or two, try to identify two or three events or activities that have been significantly upsetting or overwhelming.

Questioning the Sources of Stress. Individuals should then ask themselves the following questions:

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• Do these stressful activities meet my goals or someone else's?
• Have I taken on tasks that I can reasonably accomplish?
• Which tasks are under my control and which ones aren't?

Restructuring Priorities: Adding Stress Reducing Activities. The next step is to attempt to shift the balance from stress-producing to stress-reducing activities. Eliminating stress entirely is rarely possible, but there are many ways to reduce its impact.

Consider as many relief options as possible. Examples include:

• Listen to music. Music is an effective stress reducer in both healthy individuals and people with health problems. Research finds that listening to soothing music can decrease blood pressure, heart rate, and anxiety levels in heart patients.
• Take long weekends or vacations.
• If the source of stress is in the home, plan times away, even if only for an hour or two a week.
• Replace unnecessary time-consuming chores with pleasurable or interesting activities.
• Make time for recreation. This is as essential as paying bills or shopping for groceries.
• Own a pet. Research finds that pet owners have a lower blood pressure increase in response to stress than people who do not own pets.

Discuss Feelings. The concept of communication and letting your feelings out has been so excessively promoted and parodied that it has nearly lost its value as good psychological advice. Nevertheless, feelings of anger or frustration that are not expressed in an acceptable way may lead to hostility, a sense of helplessness, and depression.