A Stress Plan

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:

1. Cardio for 20 minutes on Mondays
2. CrossFit 20 minutes on Wednesdays
3. 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:

1. Mother
2. Father
3. Teacher
4. Friend
5. 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.

Part 4: Helping other in your community will help you feel better

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.