Stress contributes to 85 percent of most diseases, according to the American Medical Association. Stress causes disease genes in our DNA to be turned on, commencing a disease process. In order to alleviate stress disorders and possible life-threatening conditions, a deliberate plan for stress relief and stress avoidance is necessary.
Step 1
Identify the causes of your stress. People handle stress differently, it is important to know your stress triggers. When you know your stress patterns, you can identify preventative measures and enhance coping skills in the face of a stressful situation.
Write your triggers on a piece of paper. This may take a few days to a few weeks to identify. From this list, you will also identify coping mechanisms used to alleviate stress symptoms.
Step 2
Identify your interests. What do you like to do with your leisure time? List as many interests as you have, even the ones that you have not had time to enjoy in years. As you list them, add how much participatory time you need each week with them. Add if you would like to do them weekly, monthly or once a year. These interests could also be something you do occasionally just to add a little variety in your fun time.
Next to your interests, list any equipment or training needed to enjoy them. Perhaps you have always wanted to rock climb, and you need to find a mentor. If research is needed, identify websites you need to visit. This is simply the fact-gathering stage.
Look at your weekly calendar and schedule one of your interests into one of your days. If you find only one hour the first week, it is a step in the stress-relieving direction. Make sure you tell your loved ones that you are taking that time for yourself. If they want to join you, this may prove to be a good family or friendship bonding experience.
Step 3
Schedule your time. You need approximately 20 minutes a week to plan your stress-relieving time into your week. Sit down with your calendar and decide when and where your activities fit into your schedule. It is OK not to have the same amount of time every week to participate in activities, but do not allow a busy schedule to preclude you from scheduling something.
Step 4
Identify quick relaxation techniques. A few deep breaths with eyes closed; simply standing up and stretching with arms overhead, or twisting at the waist; a quick walk around the office or anything that changes the scenery for five full minutes invigorates you and gets more oxygen into your bloodstream and to the brain. Splashing cool water on your face, or simply taking a bathroom break changes your perspective.
Step 5
Schedule a think day. This is separate from planning time. A CEO of a large Fortune 500 company scheduled every Wednesday as a "think day." This gave him time to reflect not only on where his company was headed, but also where he was headed himself in his life and goals. Think days are phenomenal tools for putting your life on track and meeting your goals.
