Stress Management I. The goal of stress management — taking charge of thoughts, emotions,【B1】______ and environment etc.【B1】____

Stress Management
    Good morning, everyone. Today, we’ll talk about stress management. It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your study will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.
    Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life. It starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress—inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
    Unfortunately, many people cope with stress in ways that compound the problem, such as smoking, sleeping too much, withdrawing from friends, and activities. It’s time for you to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.
    Here are some strategies to manage stress.
    Number 1: Avoid unnecessary stress. Learn how to say "no"—Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
    Avoid people who stress you out—If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
    Take control of your environment—If the evening news makes you anxious, turn the TV off. If going to the market is an unpleasant chore, do your grocery shopping online.
    Pare down your to-do list—Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
    Number 2: Alter the situation. If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.
    Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
    Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
    Manage your time better. Poor time management can cause a lot of stress, and it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
    Number 3: Adapt to the stressor. If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
    Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station.
    Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with "good enough."
    Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
    Number 4: Accept the things you can’t change. Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
    Don’t try to control the uncontrollable. Many things in life are beyond our control. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
    Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
    Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
    Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
    Number 5: Make time for fun and relaxation. Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
    Number 6: Adopt a healthy lifestyle. You can increase your resistance to stress by strengthening your physical health. Remember to exercise regularly, eat a healthy diet and get enough sleep. All these play a key role in reducing and preventing the effects of stress.
    OK. This brings us to the end of today’s lecture. I hope now you can have a better understanding of stress management. Thank you for your attention.