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Stress management, as a set of various techniques aimed at controlling the people’s level of strain, provides some relaxation ways to cope with different stressful situations in life. Inner resources, such as intuition, willpower, optimism, and interaction between them are a key to develop a successful stress management plan. One of the most important things while creating this stress controlling plan is a genuine desire to grow and improve personal performance. On the one hand, each technique works differently in diverse situations, not all relaxation ways are appropriate for all people, and many stressful cases require an individual approach to be solved. On the other hand, stress management plans are an essential part of successful performance. People can figure out how to cope with stress in order to improve their lives and prevent themselves from physical and mental diseases.

Before creating the plan, it is necessary to indicate the most important stages in a stress-controlling process. Firstly, we must identify top 5 stressors we face with in our lives. Secondly, each stressful situation causes the special feelings and emotions; and it is necessary to understand if these 5 stressors are associated with fear, anger or both. Thirdly, it is important to identify inner resources affected by stressors. The next step lies in the development of the individual stress-management program, including an analysis of existing and essential skills, which are required to cope with stress. Following these sages will help us to create the successful stress-management plan and provide appropriate techniques, which will respond to our individual factors. If the stress management program is organized correctly, it will help to avoid uncontrollable anger or rage, which can result in reduced productivity, mood disorders, and health problems.

Step – 1. There are top 5 Stressors I identified as the most crucial ones:

1. Work matters - the long commute, the pay cut & added work load-------------- (A)

2. Romantic issues – pressure to further commit (move in).--------------- (A, F)

3. Health issues – my anemia fluctuates ---------------------------------------- (F)

4. Loss of a loved one –the demise of my Mom. ------------------------------ (A)

5. Finances – I am not where I want to be financially. Too much cc debt and bills. (A)

Problems at work or in private life often remain unnoticed. Moreover, they cause a wide range of emotions; and their abundance will certainly lead to depression or other mood disorders. Some of these stressors promote a feeling of fear, which is marked F in my list of “Top 5 Stressors”; and others cause anger (A). There are also issues, which lead to both emotions. Identifying feelings associated with stressors we can easier find out the problem and solve it faster.

As I look over my 5 main stress factors and categorize them in a chronological order of the most to the least stressful ones, I can now acknowledge that I often feel a sense of being overwhelmed. My mental psyche is constantly in overdrive as I find myself doing a form of self-thinking, thus going over different scenarios in my head and reviewing different outcomes.

MIND – the mind is never at a full rest and feels overwhelmed. It needs some balance and meditation can help.

EMOTION – stress does occupy a lot of space in my mind, there is an emotional imbalance, and I feel a sense of anxiety and the loss of appetite. Deep breaths can help to oxygenate the brain, thus relieving stress. Moreover, listening to Jazz or Instrumental music helps.

BODY – the body is affected, as I feel sore, as well as the tension of the neck and shoulders. Frequent slight headaches and exercising (i.e. bike riding, dancing & light cardio) help to alleviate some stress. Also, a nice Bubble Bath is helpful. A massage is great.

SPIRIT – the spirit is not completely at ease if your mind, body, and soul are not in harmony. I find that aromatherapy (candles) together with hot bath and soft music can assist in restoring yourself to relax the mind and spirit. Even a few minutes of quiet time alone can help return the level of balance. Also, reading a good book (personal development, crime fiction, health, and wellness books) is very helpful.

To develop a stress-management strategy which will respond to all my requirements, I have identified skills I am using now and those I would like to incorporate. There are some skills I am using now: as breathing exercises and aromatherapy. The list of them I would like to utilize is much wider. It includes such techniques as time management, visualization, conflict-resolution, and relaxation.

To cope with stressors and improve my physical and mental health, I have developed the one-year Self Care Plan. It includes global goals and the ways to achieve them. To follow the plan step by step, I have divided it into smaller parts: weekly and monthly schedules. A weekly schedule has smaller goals than monthly or yearly one, but they are an initial part of my cure. The plan is based on Brian Luke Seaward’s recommendations.

Weekly Schedule

Skills that I would like to implement: time management – the week schedule must be planned in advance, including work tasks and free-time activities. Relaxation – I have to engage a non-work hobby – a sport dance. Meeting with a family member or friend is essential once a week.

Goals I would like to achieve: learn how to organize my day more carefully and find an extra activity to distract from everyday problems at work and home.

Problems I would like to solve (completely or partly): work overload (partly) and the loss of loved a family member (partly, it needs long-term therapy).

Monthly Schedule

To do list: arrange a meeting with a colleague to share experience; spend two evenings a month on a calm romantic meeting (walk or meal); plan one-month budget including essential needs (food, transport, and apartment fees); arrange a meeting with a doctor to identify health problems and plan a therapy process.

Aims: join more work experience, provide cooperation and interaction with staff, learn planning the finance according to the needs, and take care of myself.

Solved problems: work (partly); romantic issues (completely) – spending time with close people will help to prioritize goals in life and understand if the partner is a worthy choice.

Yearly Schedule

To do list: visit at least 2 educational trainings a year; plan one-year budget including expensive purchases, such as a flat, a car, and some gadgets; identify non-work hoppy goals – e.g. competitions.

Aims: learn how to control stress and avoid strains; reduce the pressure from external sources; and start visualization.

Solved problems: work (completely) – good time management will prevent me from work overloads; visiting educational trainings, and sharing experiences with co workers gives an opportunity for individual and professional growth. Finances (completely) - planning budget will allow me to avoid taking out loans. The loss of a loved one – a non-work hobby and regular meetings with friends and relatives will help to survive this situation less painfully. Sport and appropriate therapy prescribed by the doctor will also solve the issues with health. The results of a Self Care plan are depicted in a chart below. The level of stress is decreasing month by month, according to the identified period of time (one year).

The one-year plan includes the solution for 5 top problems I face with. It is important to follow it step by step, week by week, and month by month to develop existing skills and join extra ones. The Self Care plan is completely appropriate for me and responds to my stressful situations in life. Learning how to cope with stressors will help me not only to survive the problems identified earlier, but also will give an ability to lead a fully-fledged active life.