Identifying Personal Stress Triggers
- Recognizing what causes stress in daily life. Create a list of the top 5 stressors
- Keep a stress journal and write down what causes stress each day and your emotions related to the stress
- Identify factors that you can control and those you cannot
Learn Healthy Ways to Cope with Stress
- Exercise and eat regularly.
- Get enough sleep and have a good sleep routine.
- Avoid excess caffeine which can increase feelings of anxiety and agitation.
- Avoid illegal drugs, alcohol, and tobacco.
- Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).
- Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive or passive ways: (“I feel angry when you yell at me.” “Please stop yelling.”).
- Rehearse and practice situations that cause stress. One example is taking a speech class if talking in front of a class makes you anxious.
- Learn practical coping skills. For example, break a large task into smaller, more attainable tasks and avoid waiting until the last minute to finish a task
- Decrease negative self-talk: challenge negative thoughts – with alternative, neutral, or positive thoughts. “My life will never get better” can be transformed into “I may feel hopeless now, but my life will probably get better if I work at it and get some help.”
- Learn to feel good about doing a competent or “good enough” job rather than demanding perfection from yourself and others.
- Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stress.
- Build a network of friends who help you cope positively. Ask for help when you are feeling overwhelmed.· Try not to compare yourself with others. Especially with those on social media.
