Concept of Stress Management Free-Samples for Students-Myassignment

Question: Discuss about the Stress Management. Answer: Introduction The development of human behavior is essential in improving the mental, physical, behavioral, emotional, and cognitive capabilities. The behaviors of an individual can be developed by enhancing some of the factors that influence the psychological and physical health conditions. One such factor I would consider developing is stress management. Human Stress is a psychological strain caused by situational demands, challenging and troublesome conditions. Other than mental effects, stress also affects physical health and the general well-being of an individual. Physiological alterations involving hormonal changes particularly the production of cortisol into the bloodstream can be associated with stress. Furthermore, studies link stress to immune system suppression, reproductive, and digestive system effects as well. Due to the various mental and physical health connections with stress, its management should be of significance (Chiesa Serretti, 2009). Stress management encompasses several techniques and psychotherapies that are purposefully meant to improve a person's well-being and daily functioning. Importance of stress management It is important to manage stress because of its association with psychological and health conditions. Besides, stress can also act as a survival response especially when one is faced with danger through the flight and fight response. However, prolonged stress has several negative effects. Stress management has been proven to be beneficial and particularly reduces blood pressure, digestive difficulties, and heart conditions. Moreover, stress management helps in improving sleep and psychological wellbeing. Stress management also boosts mood stability and promoting cognitive reasoning (Folkman, 2013). A person who has successfully managed stress has clearer thoughts and engages in a better relationship with friends and family. Therefore, it is significant to manage stress to promote healthy living, good mental state and improved relationships and cognitive reasoning. Stress management techniques Several strategies can be used to manage stress some of which are physical while others are mental strategies. Physical strategies include breathing or relaxing strategies and muscle relaxation. Mental strategies include meditation, social support, emotional and expression improvement (Liza, 2011). It has been shown that meditation changes the focus and attention of an individual. One can simply meditate by paying attention to the breathing. Coping with stress and may require mindfulness-based stress reduction technique (Chiesa Serretti, 2009). Moreover, when mindful prayer is coupled with medication, the body and the human body and the mind tends to relax and focus positively. It is believed that people who manage their stress through mindfulness look at situations in a different perspective with an improved forgiveness and self-compassion that opens a new window for positivity in thoughts and behavior. The application of any form of mindfulness eliminates emotional connections to physical stress. In some instances, the combination of meditation and muscle relaxation techniques like Yoga tai chi can be helpful in stress management. Studies have shown that regular exercise is critical in managing stress. Undertaking nature walks, jogging and other simple physical exercises promote muscle relaxation (Folkman, 2013). Stretching helps in reducing muscle tension thus promoting physical and mental health. Keeping physical fitness is known to promote a healthy living and eliminate psychologically associated stresses. Some people go for physiotherapist for physical exercise practice while others seek for massage pallor services. Physical exercises include home-based tasks like cleaning the homestead or some household chores such as washing utensils (Liza, 2011). Another way of managing stress in through expression of feelings. When on talks, cries, laughs, sings, dances or express out anger and frustrations, he/she feel relieved and relaxed. Sharing with friends, love partners, counselors, or religious leaders, is significant in promoting a healthy living and mental well-being thus promoting stress relief. Engaging is something you like and enjoy is also key in managing stress. Creating to perform an activity you like and enjoy makes one feel relaxed and relieved (Chiesa Serretti, 2009). Doing such activities whether swimming, dancing, singing, jogging, or nature walks help one focus and have a peaceful mind thus promoting the physical and mental growth. Other than such hobbies one can try innovative activities like drawing, crafts or writing as a way of relaxing the mind (Taylor Sirois, 1995). Personally I used to get time with my pet when faced with some situations and this used to help a lot. Occasionally I used to volunteer for charity work at children homes and other NGOs to avoid stress accumulated from idleness and negative thoughts when the mind is not engaged in important thoughts since being overwhelmed with nothingness or idleness can corrupt your mind and induce stressful behavior (Folkman, 2013). Alternatively, relaxing and breathing techniques promotes mental and physical growth by enhancing focus. Roll breathing and death inner breathing can help the mind relax and create a peaceful mental and physical state. Through breathing, progressive muscle relaxation promotes stress management (Lehrer, et al. 1994). Breathing and muscle relaxation help the mind relaxed not only for a short period but a longer period as well. Research shows that the brain is interconnected emotional and facial expressions thus it is important that one becomes happy and engages in happy behavioral practices including smiling and laughing. Seeking social and moral support from friends and experts can also help manage stress. Through sharing, one eliminates the burden of keeping the situations in the heart and mind. Sharing promotes forgetful behavior thus helps one focus in different matters away from the stressful solutions. Furthermore, sharing encourages solution finding thus helps to facilitate pain relief (Quick, et al. 1997). I practiced muscle relaxation and regular exercising for a two week period and the outcome was phenomenal. Moreover, watching movies at stressful moments helped me a lot. I also engaged in meditation and prayer together with social support from my mentors and family. All these practices helped me manage my stressful situation with ease. In conclusion, managing stress is key in mental and physical health for a proper behavioral development. In future to manage and prevent stress, I recommend prayer and meditation, regular exercise, seeking social support, and effective breathing technique. Additionally, avoid stressful talks and discussions, practice a good lifestyle with sufficient sleep and rest, and discover your strengths and weaknesses to tell which situations would inflict stress to your life. Besides, seeking expert advice and having close friends can be helpful in managing and preventing stress. References Chiesa, A., Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. The Journal of alternative and complementary medicine, 15(5), 593-600. Folkman, S. (2013). Stress: appraisal and coping (pp. 1913-1915). Springer New York. Lehrer, P. M., Carr, R., Sargunaraj, D., Woolfolk, R. L. (1994). Stress management techniques are they all equivalent, or do they have specific effects?. Biofeedback and Self-regulation, 19(4), 353-401. Liza, V. (2011). Stress management techniques: evidence-based procedures that reduce stress and promote health. Health Science Journal. Quick, J. C., Quick, J. D., Nelson, D. L., Hurrell Jr, J. J. (1997). Preventive stress management in organizations. American Psychological Association. Taylor, S. E., Sirois, F. M. (1995). Health psychology. New York: McGraw-Hill.