Stress Management and the Reality Model

There is a way to manage stress. The best approach is to assess the specific situation, tailor the method to the particulars of the situation, and then monitor its effectiveness. Stress management is directed at one or more of the five interacting components involved in the stress process: 1) demand, 2) awareness, 3) arousal, 4) capability, and 5) the negative consequences. Here are some examples:

Identify and lessen the demands or increase capability by setting limits, i.e. saying "no", and by not taking on additional responsibilities before the existing ones are met or under control. Get more time or get extra help, or increase your effectiveness by utilizing better tools or by acquiring additional training.

Awareness, perception or the cognitive component, is likely the most important aspect. We need to be aware of all of the relevant issues concerning the demands, our capabilities, resources, and the potential consequences. We need to see these things accurately and clearly and plan accordingly. Our beliefs will determine how we handle the issues and how we feel. We could cause ourselves unnecessary stress by having false beliefs, or by being catastrophic in our thinking and believing something is awful or terrible when it is only difficult or unpleasant. We could also put ourselves in danger by having false beliefs, by using denial and avoidance and by not being aware of or perceiving a real threat.

Do something to reduce the arousal and tension and lower the level of activation. Take a break and stop thinking about the demands and consequences, relax and refocus on pleasant events. Work off the extra tension by exercising or participating in recreation and play. Get a massage, or take a vacation. The use of drugs or medication should be avoided or used only as a temporary last resort, because something needs to be changed not just tolerated.

Eliminate or lessen the effect of the negative consequences by preparing for them, changing the circumstances, or changing your thinking. Examples include putting money in an emergency savings account, buying insurance, changing jobs, crime prevention, earthquake preparedness, accepting what can’t be changed and refocusing your thinking and energy into the what can be done to overcome the negative and make things better.

(Discussion of the Reality Model is part of our Organization's Services' Stress Management Workshop. A diagnostic tool for viewing stressful events more clearly and identify behaviors and perceptions that are unproductive. To know more 3gcall or text (0063) (920) 903-5490; (0063)(2) 412- 3271; or e-mail us at roadcreek@gmail.com)