Did you know that stress is a leading cause of physical and emotional health problems in the United States? According to the American Psychological Association, nearly 77% of Americans regularly experience physical symptoms caused by stress, while 73% report experiencing psychological symptoms.
Stress is a common part of life, but it doesn’t have to control us. By learning and implementing effective stress management techniques, we can improve our well-being, reduce the negative effects of stress, and achieve a more balanced and fulfilling life.
Key Takeaways:
- Stress is a leading cause of physical and emotional health problems in the United States.
- Implementing stress management techniques can help improve well-being and reduce the negative effects of stress.
- By adopting effective coping strategies, such as relaxation exercises and mindfulness meditation, we can cultivate tranquility.
- Identifying the sources of stress and practicing self-care are important aspects of stress management.
- Avoiding unhealthy coping strategies and seeking healthier alternatives contribute to stress reduction.
The Importance of Stress Management Techniques
Stress management techniques are crucial for individuals to cope with the physical, emotional, and mental strain caused by everyday stressors. Unmanaged stress can lead to serious health problems, such as high blood pressure and anxiety. By adopting effective stress management techniques, individuals can better manage their stress levels and improve their overall well-being.
When it comes to stress relief, a proactive approach is essential. Implementing stress management techniques not only helps alleviate immediate symptoms but also builds resilience to future stressors. It empowers individuals to take control of their mental and emotional health, leading to a more balanced and fulfilling life.
Effective stress management techniques encompass a wide range of strategies that target different aspects of our well-being. From relaxation exercises and coping strategies to mindfulness meditation and self-care practices, there are various tools available to help individuals navigate the challenges of everyday life.
One of the key benefits of stress management techniques is their impact on mental health. Chronic stress can significantly impact our emotional well-being, leading to symptoms such as irritability, mood swings, and difficulty concentrating. By implementing stress management techniques, individuals can improve their mental health, enhance their overall mood, and cultivate a positive mindset.
Furthermore, stress management techniques also have significant physical health benefits. Prolonged exposure to stress can take a toll on our bodies, contributing to various health issues such as cardiovascular diseases, weakened immune system, and digestive problems. Through stress management techniques, individuals can reduce the negative impact of stress on their physical health and promote overall wellness.
Benefits of Stress Management Techniques:
- Improved mental well-being
- Enhanced emotional stability
- Reduced risk of physical health problems
- Increased resilience to future stressors
- Increased productivity and focus
Stress management techniques provide individuals with the necessary tools to navigate the challenges of everyday life and maintain a healthy balance. By implementing these techniques, individuals can improve their mental and physical health, reduce the negative impact of stress, and cultivate a sense of well-being.
| Stress Management Techniques | Description |
|---|---|
| Relaxation Exercises | Techniques such as deep breathing, progressive muscle relaxation, and guided imagery help relax the body and calm the mind, reducing stress levels. |
| Coping Strategies | Developing healthy coping mechanisms, such as problem-solving skills, seeking social support, and practicing positive self-talk, enables individuals to effectively manage stressors. |
| Mindfulness Meditation | Practicing mindfulness meditation cultivates present-moment awareness, promotes mental clarity, and reduces stress through focused breathing and non-judgmental observation. |
| Self-Care Practices | Taking care of oneself physically, mentally, and emotionally through activities such as exercise, adequate sleep, and engaging in hobbies improves overall well-being and stress resilience. |
Identifying Sources of Stress
Stress can stem from various sources in our lives, and it is crucial to identify these stressors to effectively manage them. While some stressors may be overt and easily recognizable, chronic stress can have more elusive origins. It requires a deeper exploration of our habits, attitudes, and behaviors to uncover the underlying causes.
One powerful tool for understanding our stressors is keeping a stress journal. By recording our experiences, emotions, and reactions to different situations, we can gain insights into the patterns and common themes that contribute to our stress levels. This self-reflection allows us to better comprehend the specific triggers and circumstances that affect us.
A stress journal typically includes details such as:
- Specific events or situations that caused stress
- The thoughts and emotions experienced during those times
- Physical sensations or symptoms associated with stress
- Coping strategies employed and their effectiveness
Regularly reviewing the entries in our stress journal helps us identify recurring stressors and better prepare for their impact. It also provides an opportunity to evaluate the effectiveness of our coping mechanisms, allowing us to adjust and refine our stress management strategies.
To illustrate, here’s an example of a stress journal entry:
“Date: May 15, 2022
Event: Presentation at work
Thoughts and emotions: I felt overwhelmed and anxious about speaking in front of a large audience. I worried about making mistakes and being judged. My mind was racing, and my heart was pounding.
Physical sensations: Sweaty palms, tightness in the chest, difficulty breathing
Coping strategies: I practiced deep breathing exercises beforehand, which helped calm my nerves. During the presentation, I focused on maintaining steady eye contact and speaking slowly to manage my anxiety.”
By consistently documenting our stressors and reactions, a stress journal becomes a valuable tool for self-awareness and stress management. It enables us to establish a comprehensive understanding of our individual stressors, empowering us to develop targeted coping strategies.
| Benefits of Keeping a Stress Journal |
|---|
| Enhances self-awareness by recognizing stress triggers |
| Provides insights into recurring patterns and themes |
| Helps evaluate the effectiveness of coping strategies |
| Enables targeted stress management and reduction |
Unhealthy Coping Strategies to Avoid
When faced with stress, many individuals turn to unproductive coping strategies that may provide temporary relief but have long-term negative consequences. It is essential to recognize these unhealthy coping mechanisms and replace them with healthier alternatives that promote relaxation and control. By avoiding these unhelpful strategies, we can better manage stress and safeguard our well-being.
Smoking
Smoking is a common coping mechanism for many individuals, providing a temporary escape from stress. However, the harmful effects of smoking on both physical and mental health outweigh any short-term comfort it may provide. Quitting smoking and exploring alternative stress-relief methods can significantly improve overall well-being.
Excessive Drinking
Alcohol is often used as a means to numb emotional pain and alleviate stress. Unfortunately, excessive drinking not only fails to address the underlying issues but can also exacerbate mental health problems and contribute to a vicious cycle of stress and dependency. It is crucial to seek healthier alternatives to manage stress and find support if alcohol becomes a coping mechanism.
Overeating
Food can be a source of comfort and emotional relief for many. However, turning to overeating as a coping strategy can lead to weight gain, health problems, and increased emotional distress. Instead of seeking solace in unhealthy food choices, adopting mindful eating habits and engaging in physical activities can provide healthier outlets for stress relief.
Withdrawing from Social Activities
Withdrawing from social activities and isolating oneself may seem like a way to escape stress and avoid triggers. However, isolation can intensify feelings of loneliness and isolation, amplifying stress levels. Maintaining social connections, seeking emotional support, and engaging in activities that bring joy and fulfillment can help alleviate stress and improve overall well-being.
By avoiding these unproductive coping strategies and adopting healthier alternatives, we can effectively manage stress and cultivate a more balanced and fulfilling life.
Note: Avoiding unproductive coping strategies is crucial for managing stress effectively and maintaining overall well-being. By recognizing and replacing these harmful mechanisms with healthier alternatives, individuals can take control of their stress levels and promote a more balanced and fulfilling life.
Avoid, Alter, Adapt, or Accept – Changing Stressful Situations
When it comes to managing stress, one size does not fit all. Different situations call for different approaches. We have the power to avoid, alter, adapt, or accept stressful circumstances to reduce their impact on our well-being.
To minimize unnecessary stressors, it’s important to identify and avoid situations that consistently trigger stress. By setting boundaries and saying no to activities or commitments that overwhelm us, we create space for stress relief.
However, avoiding stressors is not always possible. In such cases, we can look to alter the way we communicate and operate in our daily lives to reduce stress. Effective communication, assertiveness, and problem-solving skills can help us navigate challenging situations more smoothly.
Adapting to stressful situations involves adjusting our expectations and attitudes. Cultivating a mindset that emphasizes resilience, flexibility, and acceptance can help us maintain a sense of peace in the face of adversity. It allows us to approach stressors with a proactive and balanced outlook.
“Life is 10% what happens to us and 90% how we react to it.” – Charles R. Swindoll
Practical Steps for Adapting to Stressful Situations:
- Take breaks and practice self-care: Incorporate relaxation techniques, such as deep breathing exercises or mindfulness meditation, into your daily routine to manage stress levels.
- Seek support: Reach out to trusted friends, family members, or professionals who can provide guidance and understanding during challenging times.
- Shift perspectives: Reframe stressful situations as opportunities for growth and learning, focusing on the positive aspects that can emerge from them.
- Practice resilience: Build resilience by nurturing your physical and emotional well-being through activities like exercise, healthy eating, and maintaining a regular sleep schedule.
Remember, stress management is an ongoing process. It’s crucial to find what works best for you and make adjustments as needed. By incorporating these strategies into your life, you can navigate stressful situations with greater ease and achieve a more balanced and fulfilling life.
| Stress Reduction Methods | Benefits |
|---|---|
| Deep breathing exercises | Calms the nervous system and lowers cortisol levels |
| Mindfulness meditation | Enhances self-awareness and promotes relaxation |
| Regular physical exercise | Increases endorphin production, improving mood and reducing stress |
| Setting boundaries | Prevents overwhelm and promotes a healthier work-life balance |
| Positive self-talk | Fosters a resilient mindset and reduces negative thoughts |
Practicing Stress Management Techniques
To effectively reduce stress levels and promote a sense of calm and well-being, engaging in stress management techniques is crucial. By incorporating relaxation exercises, deep breathing exercises, mindfulness meditation, and regular physical exercise into our daily routine, we can significantly alleviate stress and improve our overall mental and physical health. These techniques aim to relax the body and clear the mind, empowering us to better cope with stressors and maintain a balanced lifestyle.
The Benefits of Relaxation Exercises
Relaxation exercises are a valuable tool for managing stress and achieving a calm state of mind. These exercises can be done anytime and anywhere, helping us unwind and reduce tension in the body. Examples of relaxation exercises include:
- Progressive Muscle Relaxation: Involves tensing and then releasing different muscle groups, promoting relaxation from head to toe.
- Guided Imagery: Guided visualization techniques that transport us to peaceful and serene settings, facilitating relaxation and stress relief.
- Autogenic Training: A technique that combines verbal cues with visualizations to create a state of profound relaxation and well-being.
- Body Scan Meditation: Involves systematically scanning the body from head to toe, creating awareness of physical sensations and promoting relaxation.
Regular practice of these relaxation exercises can help reduce muscle tension, decrease heart rate and blood pressure, and alleviate symptoms associated with stress and anxiety.
The Power of Deep Breathing Exercises
Deep breathing exercises are simple yet effective techniques for reducing stress and promoting relaxation. By focusing on our breath and taking slow, deep breaths, we activate the body’s natural relaxation response. Deep breathing exercises can be practiced in the following ways:
- Diaphragmatic Breathing: Involves breathing deeply into the belly, allowing it to expand on inhalation and deflate on exhalation.
- 4-7-8 Breathing Technique: A breathing pattern that consists of inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8.
- Alternate Nostril Breathing: A yoga breathing technique that involves inhaling through one nostril and exhaling through the other nostril, promoting a sense of balance and calm.
- Box Breathing: Inhaling, holding the breath, exhaling, and holding again, each for an equal count, creating a pattern that resembles the sides of a square.
Regular practice of deep breathing exercises can help regulate the body’s stress response, promote relaxation, and enhance overall well-being.
A Holistic Approach: Mindfulness Meditation
Mindfulness meditation involves bringing our attention to the present moment without judgment. By cultivating a non-reactive awareness of our thoughts, feelings, and sensations, we can reduce stress and foster mental clarity and peace. Regular mindfulness meditation practice has been shown to have numerous benefits, including stress reduction, increased self-awareness, improved mood, and enhanced overall well-being.
“The present moment is the only time over which we have dominion.” – Thich Nhat Hanh
Whether it’s through focused breathing, body scans, or guided mindfulness practices, incorporating mindfulness meditation into our daily routine can have a profound impact on our stress levels and quality of life.
The Role of Regular Physical Exercise
Physical exercise is not only essential for our physical health but also plays a significant role in managing stress and promoting relaxation. Engaging in regular physical activities, such as walking, jogging, cycling, or yoga, helps release endorphins, the body’s natural feel-good hormones. These endorphins act as natural stress fighters, boosting our mood, reducing anxiety, and improving our overall well-being.
In addition to its stress-reducing benefits, regular exercise can also improve sleep quality, increase energy levels, and enhance self-confidence. By prioritizing physical activity as part of our stress management routine, we can experience the holistic benefits of a healthy and active lifestyle.
| Stress Management Techniques | Description |
|---|---|
| Relaxation Exercises | Techniques that help relax the body and create a sense of calm, such as progressive muscle relaxation, guided imagery, autogenic training, and body scan meditation. |
| Deep Breathing Exercises | Techniques that focus on slow, deep breaths to activate the body’s relaxation response, including diaphragmatic breathing, 4-7-8 breathing technique, alternate nostril breathing, and box breathing. |
| Mindfulness Meditation | A practice that cultivates present-moment awareness and non-judgmental observation of thoughts, feelings, and sensations to reduce stress and enhance overall well-being. |
| Regular Physical Exercise | Engaging in physical activities that release endorphins, boost mood, and improve overall well-being, such as walking, jogging, cycling, or yoga. |
Setting Priorities and Time Management
Setting priorities and effectively managing our time are essential skills for stress management and maintaining a healthy work-life balance. By identifying our most important tasks and goals and allocating time to each, we can reduce stress levels and increase productivity. Implementing time management strategies can help us prioritize effectively and make the most of our limited time.
Organize Your Tasks with To-Do Lists
Creating to-do lists is a practical way to manage your time and set priorities. Start each day by listing the tasks you need to accomplish, ensuring you include both work-related and personal responsibilities. Prioritize these tasks based on their importance and deadlines.
“To-do lists give you a clear overview of what needs to be done and help you stay focused on your objectives,” says productivity expert Susan Johnson. “By putting your tasks on paper or on a digital platform, you free up mental space and reduce the risk of forgetting important tasks.”
Distinguish Between “Shoulds” and “Musts”
One common challenge in managing time and setting priorities is distinguishing between tasks that are truly important and those that are merely distractions or obligations. Take the time to evaluate your tasks and differentiate between what you should do and what you must do. Focus on completing the tasks that align with your goals and values, and consider delegating or eliminating tasks that don’t contribute to your overall well-being.
Use Time Management Techniques
Various time management techniques can help you make the most of your time and avoid feeling overwhelmed. One popular technique is the Pomodoro Technique, which involves working in focused blocks of time (typically 25 minutes) followed by short breaks. This method can help improve concentration and productivity.
Delegate and Outsource
Recognize that you don’t have to do everything yourself. Delegate tasks to colleagues or family members who are capable and willing to assist. Additionally, consider outsourcing certain tasks, such as administrative work or household chores, to professionals or service providers. This allows you to focus on your most important responsibilities and create more time for stress management activities.
Set Boundaries and Learn to Say No
Managing your time effectively also requires setting boundaries and learning to say no to excessive demands. Understand your limits and prioritize your own well-being. It’s okay to decline requests or delegate tasks when your plate is already full. By establishing clear boundaries, you protect your time and energy, allowing you to focus on what truly matters.
By implementing these time management strategies and setting priorities, you can create a more balanced and fulfilling life. Remember, effective time management is not about doing more; it’s about doing what truly matters.
The Importance of Quality Sleep
Quality sleep is essential for effective stress management and overall well-being. When we experience poor sleep quality, it can worsen stress levels, leading to fatigue, irritability, and a reduced ability to cope with daily challenges. To ensure a good night’s sleep and minimize stress, it is important to establish a regular sleep schedule, create a sleep-friendly environment, and incorporate relaxation techniques into your bedtime routine.
Establishing a Regular Sleep Schedule
One of the key factors in improving sleep quality is maintaining a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, promoting more restful sleep. Aim for at least 7-9 hours of sleep per night to ensure you are adequately rested.
Creating a Sleep-Friendly Environment
Creating a calm and relaxing sleep environment can significantly improve sleep quality. Consider the following tips:
- Keep your bedroom dark, cool, and quiet to promote a peaceful atmosphere for sleep.
- Invest in a comfortable mattress and pillows that provide proper support for your body.
- Avoid using electronic devices, such as smartphones or laptops, for at least one hour before bedtime, as the blue light emitted by these devices can disrupt your sleep-wake cycle.
- Use blackout curtains or an eye mask to block out any external light that may interfere with your sleep.
- Keep your bedroom free from clutter and distractions, creating a serene and inviting space for sleep.
Practicing Relaxation Techniques
Engaging in relaxation techniques before bed can help calm your mind and prepare your body for sleep. Consider incorporating the following techniques into your nightly routine:
- Deep breathing exercises: Taking slow, deep breaths can help relax your body and reduce stress. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
- Progressive muscle relaxation: Start from your toes and work your way up, tensing and then releasing each muscle group in your body to promote physical relaxation.
- Guided imagery: Visualize a peaceful and soothing place, such as a beach or a forest, to help your mind relax and let go of stress.
- Journaling: Write down your thoughts, worries, or gratitude in a journal before bed to declutter your mind and promote a sense of peace.
By prioritizing quality sleep and incorporating these techniques into your routine, you can significantly improve sleep quality, reduce stress levels, and enhance your overall well-being.
| Sleep-Friendly Environment Tips | Relaxation Techniques |
|---|---|
| Keep your bedroom dark, cool, and quiet. | Deep breathing exercises |
| Invest in a comfortable mattress and pillows. | Progressive muscle relaxation |
| Avoid using electronic devices before bedtime. | Guided imagery |
| Use blackout curtains or an eye mask. | Journaling |
| Keep your bedroom free from clutter and distractions. |
Quality sleep not only helps manage stress but also plays a crucial role in maintaining good mental health. By prioritizing sleep and incorporating stress-reducing techniques into your bedtime routine, you can ensure a restful night’s sleep, wake up refreshed, and better manage stress throughout the day.
Practicing Self-Care
Practicing self-care is crucial for managing stress and maintaining good mental health. Taking care of ourselves physically, mentally, and emotionally allows us to stay balanced and better cope with stress. Engaging in activities we enjoy, practicing gratitude, and seeking professional help if needed are all important aspects of self-care.
“Taking care of myself doesn’t mean ‘me first.’ It means ‘me too.'” – L.R. Knost
Self-care involves making deliberate choices and taking actions that prioritize our well-being. By incorporating self-care practices into our daily lives, we can strengthen our resilience and enhance our ability to manage stress effectively.
Physical Self-Care
Physical self-care focuses on nourishing our bodies and maintaining good physical health. This can include:
- Eating a nutritious diet to fuel our bodies and provide the necessary nutrients
- Engaging in regular exercise to improve fitness levels and release endorphins
- Getting enough restful sleep to recharge and rejuvenate
- Taking breaks throughout the day to relax and stretch
- Engaging in activities that promote relaxation and physical well-being such as yoga or massages
Mental Self-Care
Mental self-care involves taking care of our cognitive and emotional well-being. Some mental self-care strategies include:
- Engaging in activities that stimulate the mind, such as reading or solving puzzles
- Practicing mindfulness and meditation to quiet the mind and reduce stress
- Establishing boundaries and saying no to commitments that are overwhelming
- Engaging in hobbies or creative outlets to express ourselves and foster a sense of fulfillment
Emotional Self-Care
Emotional self-care revolves around acknowledging and processing our emotions in a healthy way. Some effective emotional self-care techniques include:
- Journaling to reflect on our thoughts and feelings
- Seeking support from loved ones or a professional counselor
- Practicing self-compassion and offering ourselves kindness
- Engaging in activities that bring us joy and uplift our spirits
Remember, self-care is not a luxury but a necessity. It is essential to prioritize ourselves and make time for activities that replenish our energy and nurture our well-being.
Avoiding Substance Use
When facing stress or negative emotions, some individuals may turn to drugs or alcohol as a way to cope. However, relying on substances for stress relief can worsen mental health conditions and impede recovery. It is essential to avoid substance abuse and find healthier coping strategies to effectively manage stress and maintain overall well-being.
Substance abuse can have serious consequences for both physical and mental health. It can lead to addiction, impair cognitive function, and negatively impact personal relationships and daily life. Rather than seeking temporary relief through substances, it is crucial to explore healthier alternatives that promote long-term well-being.
One effective strategy for avoiding substance use is to develop healthy coping strategies. These techniques help individuals manage stress in a more productive and sustainable way, without relying on substances. By implementing stress management techniques such as mindfulness meditation, exercise, and engaging in hobbies, individuals can reduce stress levels and cultivate healthier habits.
Additionally, seeking support from friends, family, or support groups can provide a valuable network of individuals who understand the challenges of stress management. Building a support system ensures individuals have a safe space to discuss their feelings, seek guidance, and receive encouragement to stay on track with their substance-free journey.
Avoiding substance use requires a commitment to self-care and making positive choices. Incorporating healthy coping strategies into daily routines and identifying triggers that may lead to substance use are essential steps in managing stress effectively. By prioritizing mental health and well-being, individuals can navigate stressors without resorting to harmful substances.
Benefits of Avoiding Substance Use
- Better mental and physical health: Avoiding substance abuse allows individuals to maintain optimal mental and physical well-being, reducing the risk of addiction and related health issues.
- Improved emotional resilience: Healthy coping strategies help individuals develop emotional resilience, enabling them to bounce back from stress and setbacks.
- Enhanced relationships: By avoiding substance use, individuals can build and foster healthier relationships, improving overall social support and emotional connections.
- Increased self-confidence: Taking control of one’s well-being and managing stress without substances can boost self-esteem and confidence in one’s ability to overcome challenges.
Avoiding substance use is a crucial aspect of stress management. By developing healthy coping strategies and seeking support, individuals can navigate stress in a way that promotes long-term well-being and a balanced life.
Managing and Reducing Stress
Managing and reducing stress is essential for maintaining a healthy and balanced life. By implementing effective stress management techniques, individuals can improve their ability to cope with stress and enhance their overall well-being. Here are some stress reduction methods that can help:
1. Keep a Stress Journal
Keeping a stress journal can be a powerful tool for managing stress. By writing down your stressors, emotions, and reactions, you can gain insight into patterns and identify triggers. This self-reflection can guide you towards developing personalized strategies for stress reduction.
2. Seek Social Support
Sharing your feelings with trusted friends, family members, or support groups can provide immense relief and support. Surrounding yourself with a strong support network can offer different perspectives, advice, and empathy, helping you navigate through stressful situations.
3. Adjust Your Mindset towards Stress
Changing your mindset towards stress can have a significant impact on how you perceive and manage it. Viewing stress as a challenge rather than a threat can empower you to develop resilience and find creative solutions. Embracing a growth mindset allows you to learn and grow from stressful experiences.
4. Practice Relaxation Techniques
Engaging in relaxation techniques can calm your mind and body, reducing stress levels. Deep breathing exercises, progressive muscle relaxation, and guided imagery are effective techniques to promote relaxation and alleviate tension.
Incorporating stress management techniques into your daily routine is crucial for managing and reducing stress. Each individual may find different approaches that work best for them. By actively practicing stress reduction methods, you can enhance your overall well-being and lead a more fulfilling life.
Conclusion
Effective stress management techniques are essential for promoting overall well-being and reducing the negative impacts of stress on our lives. By implementing various strategies such as relaxation exercises, prioritizing, and practicing self-care, we can cultivate tranquility and achieve a more balanced life.
It is important to remember that stress management is not a one-size-fits-all approach. Each individual may find different techniques that work best for them through experimentation and self-discovery. Whether it’s engaging in relaxation exercises, seeking social support, or adjusting our mindset towards stress, there are coping strategies available to help us navigate the challenges of everyday life.
By prioritizing our mental health and incorporating stress relief tips into our daily routine, we can effectively manage stress and improve our overall quality of life. Remember, self-care is not selfish, but rather an essential part of maintaining good mental health. Take the time to prioritize yourself and seek out the techniques that resonate most with you, allowing you to lead a fulfilling and stress-free life.
FAQ
What are some effective stress management techniques?
Why is stress management important?
How can I identify the sources of stress in my life?
What are some unhelpful coping strategies that I should avoid?
How can I change stressful situations?
What are some stress management techniques I can practice?
How can time management help with stress management?
How does quality sleep affect stress management?
Why is self-care important for managing stress?
How can I avoid using substances to cope with stress?
How can I manage and reduce stress in my life?
Source Links
- https://www.monitask.com/en/blog/10-effective-stress-management-techniques-for-personal-development-and-better-work-life-balance
- https://depressioncenter.org/outreach-education/community-education/depression-toolkit/want-stay-mentally-healthy/lifestyle
- https://www.helpguide.org/articles/stress/stress-management.htm