A: Pinpoint the TRUE sources of your stress.

B: Start a stress journal:

C: Practice the 4 A’s of stress management:

• The four A’s – Avoid, Alter, Adapt & Accept
• Avoid unnecessary stress, Learn how to say “no.”
• Avoid people who stress you out.
• Take control of your environment.
• Pare down your to-do list.
• If you cannot avoid a stressful situation, try to alter it.
• Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way.
• Be willing to compromise.
• Create a balanced schedule.
• Adapt to the stressor
• Reframe problems.
• Look at the big picture.
• Adjust your standards.
• Practice gratitude.
• Accept the things you cannot change.
• Don’t try to control the uncontrollable.
• Look for the upside.
• Learn to forgive.
• Share your feelings.

D. The stress-busting magic of mindful rhythmic exercise

• Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics.
• While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving.
• Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin.
• Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

E: Connect to others:

• Reach out to a colleague at work
• Help someone else by volunteering
• Have lunch or coffee with a friend
• Ask a loved one to check in with you regularly
• Accompany someone to the movies or a concert
• Call or email an old friend
• Go for a walk with a workout buddy
• Schedule a weekly dinner date
• Meet new people by taking a class or joining a club
• Confide in a clergy member, teacher, or sports coach

F: Make time for fun and relaxation:

• Set aside leisure time.
• Do something you enjoy every day.
• Keep your sense of humor.
• Take up a relaxation practice.

G: Manage your time better:

• Don’t over-commit yourself.
• Prioritize tasks.
• Break projects into small steps.
• Delegate responsibility.

H: Maintain balance with a healthy lifestyle

• Eat a healthy diet.
• Reduce caffeine and sugar.
• Avoid alcohol, cigarettes, and drugs.
• Get enough sleep.