5.5 Stress Management
Effective stress management involves two steps: recognition and action.
Recognition
Recognizing stress includes identifying:
- Whether stress is present
- Whether the stress is too much (or too little)
- Which stage of the GAS model applies
By noticing specific physical, emotional, cognitive, and behavioural cues, individuals can gauge their stress levels and GAS stage more accurately.
| Cues | Alarm Phase | Resistance Phase | Exhaustion Phase |
|---|---|---|---|
| Physical | Rapid heartbeat or breathing, muscle tension, sweating, surge in energy | Persistent muscle tension or headaches, slightly elevated heart rate, intermittent fatigue | Constant fatigue, frequent illness, chronic aches and pains |
| Emotional | Irritability, heightened anxiety, feeling “on edge” | Ongoing frustration or anxiety, feeling overwhelmed yet continuing with tasks | Persistent sadness or numbness, irritability, feelings of hopelessness |
| Cognitive | Difficulty focusing, racing thoughts, hypervigilance | Difficulty concentrating, memory lapses, rumination | Inability to concentrate, memory issues, pessimism |
| Behavioural | Restlessness (pacing, fidgeting), impulsive actions | Changes in eating or sleeping patterns, social withdrawal, increased use of substances (caffeine, alcohol) | Extreme changes in weight or sleep, social isolation, reliance on unhealthy coping (substance abuse, neglecting responsibilities) |
| Time | Almost instantaneous | Persisting longer than 10 minutes since onset | Several hours or days since the onset |
Action
A wellness-centered approach to stress management should not only address immediate concerns but also support long-term well-being. Quick fixes like drinking, overspending, scrolling, watching TV or stress-eating may provide temporary relief but ultimately undermine long-term health. Consider the following techniques which promote optimal being over the long term:
Mindfulness & Relaxation
- Meditation, prayer, deep breathing exercises, and progressive muscle relaxation.
- In what situations do I find it most challenging to stay calm?
Physical Activity
- Any type of activity which involves the movement of muscles. This could include walking, running, gardening, yoga, and may more.
- What form of physical activity do I genuinely enjoy?
Setting Personal Boundaries
- When others are suspected to be the source of stress, learning to say “no” can be highly effective. Establishing clear but fair boundaries ensures that you protect your time and energy.
- In what ways have I struggled to say ‘no’?
Social Support
- Connecting with friends, family, or community groups provides emotional relief and potentially a fresh perspective.
- Who are the people in my life I can turn to for emotional support, and how can I make more time to connect with them?
Cognitive Restructuring
- Challenging negative thought patterns and replacing them with more realistic, constructive views is a key strategy in cognitive-behavioural therapy (CBT). A variation of this technique is discussed in Chapter 6 and Chapter 8.
- What are some common negative thoughts I experience under stress, and how might I replace them with more balanced, constructive perspectives?
Scheduling Personal Time
- Allocating dedicated time to engage in hobbies or enjoyable activities, such as painting, drawing, or reading, offers mental breaks and a sense of achievement.
- What activities truly recharge me, and how can I regularly schedule time for these pursuits?
Professional Help
- If stress persists despite best efforts, counselling, therapy, or coaching can offer personalized strategies. Fanshawe College provides counselling services as part of student tuition.
Fanshawe College Services
Mend Student Massage Clinic (A1001) allows massage therapy students to develop skills. For booking information, please see the Mend Student Massage Clinic website.- Fanshawe Counselling Services (F2010) provides personal counselling, peer support, sexual violence prevention, and support, as well as group and workshop sessions. See the Counselling website for more information.
