Baileigh Fordham

*Stress Management Plan

*Release

*One of the best ways to release stress is by cardiovascular exercise.

*The best way to reach this optimal level of release is by reaching your maximum heart rate. (220-age)

*5 days a week, I will reach my MHR by running, dancing, or Zumba class.

*Rethink

*Sometimes the initial stressor is overwhelming but it is important not to let it overtake you.

*Acceptance and Commitment Therapy- the way our minds are continually feeling and thinking.

*It is important to think about the stressor before it takes over. Thinking positively and calmly will help reduce or eliminate the stressor.

*Rethink

*Instead of automatically breaking down or feeling stressed when a potential stressor presents itself, I will rearrange my negative thoughts into positive thoughts to avoid it turning into an actual stressor. But when it is an actual stressor, I will accept it and find the best way to manage it. (Acceptance Training)

*Reduce

*This revolves around strategies designed to help you find your optimal level of stimulation to REDUCE stress.

*Downscaling- Voluntarily cutting back one’s lifestyle to afford certain necessary things

*Live Simply- eliminate excess possessions and activities that produce physical or mental chatter.

*Reduce

At the beginning of each week, I will plan the week with only necessary things. I will make sure I don’t have too many things at once and will live simply. If there is excess, I will cut it out of the week.

*Relax

*Relaxing helps to keep you calm while dealing with stress as well as helps get your mind off things if just for a little bit.

*The best method of relaxing for me personally is sleep. Because I do not always have time for long naps when I am stressed, the power nap is the most efficient method for me.

*At least twice a week, I will set aside time for a power nap.

*Reorganize

*To help reorganize my life, I will set weekly goals every Sunday. It is important that the goals be measurable as well as realistic and obtainable.