What is Stress Management?Models

Stress management is one of the best thing to lead a successful organizational life and personal life. It is a psychological and physical reaction to the demands of life. There are several models of stress management, each with distinctive explanations of mechanisms for controlling stress.

Stress Management

Models of Stress Management

Transactional model

Richard Lazarus and Susan Folkman suggested in 1981 that stress can be thought of as resulting from an “imbalance between demands and resources” or as occurring when “pressure exceeds one’s perceived ability to cope”. Stress management was developed and premised on the idea that stress is not a direct response to a stressor but rather one’s resources and ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable. Among the many stressors mentioned by employees, these are the most common:
  • Conflicts in company
  • The way employees are treated by their bosses
  • Lack of job security
  • Company policies
  • Unclear expectations
  • Poor communication in the organization
  • Inadequate payment ststems
  • Urgent deadlines
  • Too much work stress
  • Long working hours
  • Uncomfortable physical conditions

Health realization/ Innate health model

In this model stress results from appraising oneself and one’s circumstances through a mental filter of insecurity and negativity, whereas a feeling of well-being results from approaching the world with a “quiet mind”. This model proposes that helping stressed individuals understand the nature of thought especially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelings will reduce their stress.

Stress Management Techniques

These are Some of the following ways reduce a lower than usual stress level, temporarily, to compensate the biological tissues involved; others face the stressor at a higher level of abstraction:

  • Social activity
  • Cognitive therapy
  • Conflict resolution
  • Cranial release technique
  • Meditation
  • Mindfulness
  • Music as a coping strategy
  • Deep breathing
  • Yoga
  • Novels reading
  • Playing games
  • Relaxation techniques
  • Artistic expression
  • Fractional relaxation
  • Humour
  • Physical exercise
  • Spending time in nature
  • Stress balls
  • Natural medicine
  • Clinically validated alternative treatments
  • Listening of relaxing music
  • Spending time with pets

Some effective stress management tips and techniques include:

Time management: Time constraints can trigger stress in people’s lives. Schedules often become overloaded, causing people to feel overwhelmed. In order to alleviate this kind of stress, making a list of priorities can help your schedule become more manageable and possible to complete.

Self-awareness: Knowing your personal limits is crucial because being pushed outside of your personal limitations, can cause unneeded stress. What some people consider a busy schedule, others do not. Some people are equipped to handle multiple tasks while others need a simpler schedule. Therefore, you need to be aware of your boundaries, according to your personality and value system. Eliminate things in your life that do not line up with what you personally can handle so that you experience stress less often.

Healthy diet: Maintaining good nutrition can help both your mind and body function well and give you the ability to cope with every day demands better.  When your body receives its necessary nutrients and proper fuel, stress is less likely to accompany everyday tasks.

Exercise: Committing to a consistent exercise routine allows your body to release tension and even relax its muscles, benefiting your physical well-being. Taking steps to support good health gives you the ability to focus on life’s responsibilities without added pressure or stress.

Good support system: Having the ability to talk through challenging situations with trusted friends, can help you avoid stress. A supportive network of friends can provide listening ears and encouraging words, allowing you the ability to work through otherwise difficult situations with more stability and less stress.

Healthy sleep habits: According to the American Psychological Association’s Stress in America survey, more than 40% of adults in the U.S. report trouble sleeping due to stress. Adequate sleep is important for allowing your body time to repair and rejuvenate, which helps with mental alertness, memory, and concentration, and also boosts immune strength.