One evening as my friend and I were chatting away she asked me an interesting question….. do you have a stress management plan? Honestly, the question kind of threw me off. I answered um.. yes it’s in my head. 😂 We both laughed.
Chronic Stress Symptoms
Stressors are a part of every day life. How we manage ourselves proactively and reactively will make the difference. Yale Medicine lists the following symptoms for stress (check all that apply):
- Aches and pains
- Insomnia or sleepiness
- A change in social behavior, such as staying in often
- Low energy
- Unfocused or cloudy thinking
- Change in appetite
- Increased alcohol or drug use
- Change in emotional responses to others
- Emotional withdrawal
Chronic Stress
According to the American Psychological Association (APA) some stress is positive. It causes our bodies to release adrenaline, which helps us to accomplish assignments and projects, and can even enhance our performance and problem-solving ability. But chronic stress, which is constant and persists over an extended period of time, can be debilitating and overwhelming. Chronic stress can affect both our physical and psychological well-being by causing a variety of problems including anxiety, insomnia, muscle pain, high blood pressure, and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression, and obesity. The consequences of chronic stress are serious. Yet, many Americans who experience prolonged stress are not making the necessary lifestyle changes to reduce stress and ultimately prevent health problems.
Stress Management Plan Components
As an unapologetic daily planner, I have a plan a-b-c-d-e-f for pretty much everything in my life. But I didn’t have a plan outlined for something so important to my heart health. In this moment I wanted to know if stress management plans were truly “a thing” and what components it should contain.
I began to research what the experts say about stress management plans; and what components can be included. Interestingly, I found a ton of research on what to do if you feel stress, but not as much around chronic stress management plans.
According to Johns Hopkins stress management expert Frances Callahan, a good plan should have 6 components:
- Identify Your Triggers
- Stay Connected
- Stay Active
- Find Your Pause Button
- Plan Your Fun
- Reframe you’re thinking about stress itself.
Taking the first step can be hard, the APA recommends starting with just one health-related commitment. Do what is possible to bolster your health so that you can have the energy and strength to tackle the challenges you are facing.
These seemed straightforward enough but what’s a Whispers post without a good tool! I love re-creating these in my bullet journal as constant reminders.
| Trigger | Symptom | Relief | Frequency | Notes |
| Work Deadlines | Unable to disconnect | Zumba 3x week | Daily | M-F |
| Multiple family appointments and activities | Feeling exhausted | Meal plan to make dinner easier | Weekly | Use your template |
| Holiday gatherings | Emotional withdrawal | Incorporate self care Sundays to decompress | Annually | During holiday season |
This year, I’m focused more on my emotional health than ever. I changed my goal a bit to “create” a stress management plan rather than just working on stress management. Both are great goals, the planning step is just a bit more tangible and realistic for the structure I crave.
Finally, Determination Day is coming up February 28th! Consider using that day to see if your 2024 goals are on track, or if it’s time to abandon and replace soon.
In peace,
J