Part 1: Confronting the Problem
Point 1: Identify and address the problem.
- I will learn to work one problem at a time, when I have too many problems. For example, I am going to access all of my problems and tackle the bigger ones first then handle the smaller ones.
- I will seek advice from family members, teachers and friends and learn from their experience how to better handle problems.
- I will purchase a day planner and evaluate what I have to do on my too do list.
- I will take assignments that are a lot of work and break them down into timelines.
- I will work smarter not harder.
Point 2: Avoiding stress
- I will stay away from those things that may cause me stress. I will
- Avoid certain people, like negative Nancy’s.
- Avoid certain places, like crowed areas and loud people.
- Avoid certain things, like telling yourself to finish an assignment, but not actually making time to do it.
- Avoid certain memories that create pain for me, like losing a parent at a young age.
Point 3: Some things need to be let go to see what I need to do.
- I understand that I waste some of my energy and time worrying about things I cannot fix. Here are some things that I will try to let go, so I can focus on the problems I can change.
- I will let go of what others think of me.
- I will let go of worrying if I will get a better job after I graduate.
- I will let go of trying to get an A in every class.
- I know I waste some of my energy when I take things personally that really have nothing to do with me. I am going to learn this lesson by remembering a time I did this and by choosing not to repeat that mistake.
Part 2: Taking Care of My Body
Point 4: Exercise is a must
- I will do something that makes my body work hard for at least 20 minutes every other day more is better. I know that strong bodies help people better deal with stress, and this will keep me in shape. The kinds of things I like to do include:
- Cardio for 20 minutes on Mondays
- CrossFit 20 minutes on Wednesdays
- Spin class 20 minutes on Fridays
- I will commit to 20 minutes of exercise a day.
- I know a hard physical workout will help me calm down when I am feeling worried, stressed, or fearful. The kinds of things I might do include
- Lifting weights
- Run a mile one way, then walk back a mile
- Hit a punching bag
Point 5: Relaxation.
- I will try to teach my body to relax by using
- Exercise that controls the body and releases tension like Tai Chi or boxing
- Deep breathing
- Yoga
- Meditation
- Warm, long baths or showers
- Imagine I am someplace peaceful and relaxing on a cruise ship to the Bahamas.
Point 6: Eating a balanced diet
I know that eating well helps people deal with stress better. I know that a good diet can make a difference in my health and how well I deal with stress. The changes I am ready to make include
- Eating a good hearty breakfast
- Skipping fewer meals
- Drinking fewer sodas and sugary drinks
- Drinking more water
- Eating smaller portions
- Eating less greasy meals or snacks
- Eating more fruits, vegetables, and whole grain foods
Point 7: Having a good night’s sleep is important
- I know that people who get a good night’s sleep do a better job of dealing with stress. For me to get the sleep I need, I will try to go to bed at 9:00pm on week nights.
- I will follow a plan to help me get a restful night’s slept.
- Avoid caffeine before bed.
- Exercise 4-6 hours before bed.
- Finish homework after exercise because I will be my calmest, clearest and most focused.
- Take some time to relax or hang out after studying.
- Shower or bathe 1 hour before bed.
- Begin to dim the lights 30 minutes before bed
- I will use my bed only for sleeping. I will
- Stop reading in bed.
- Stop doing homework in bed.
- Stop watching television in bed.
- Stop instant messaging in bed.
- Stop worrying in bed.
- Charge my cell phone in a other room.
Part 3: Dealing with My Emotions
Point 8: Take instant vacations.
- Everyone needs to be able to escape problems for a while by taking an instant vacation. I will
- Read a good book.
- Go shopping.
- Imagine I am on a beach in the Caribbean
- Watch a movie on Netflix.
- Listen to calming music.
- Take a warm bath with bath salts.
Point 9: Release emotional tension.
- I will release my worries go, instead of letting them build up inside.
- I will talk to a friend who will give good advice.
- I will talk to my:
- Mother
- Father
- Teacher
- Friend
- Pastor
- I will pray to gain strength.
- I will meditate to clear my mind
- I will write out my thoughts in a journal.
- I will let myself laugh more.
- I will make get organized by making lists.
- When I have too many problems that I feel I cannot handle, I will work on them one at a time.
- I will express myself through song.
- I will express myself through yoga.
- I will express myself through crafting.
- I will express myself through poetry.
Point 10: Pay it forward
When people help others they tend to feel better about themselves. I plan to:
- Help a member of my family by seeing if they need help doing something at their house.
- Volunteer in my community by helping out at the food pantry on Saturdays
- Help the environment by recycling.
Did you like this example?