1. How to Cope with Stress using Effective Stress Management Exercises
- Healthy Coping With Stress When finding strategies for coping with stress and anxiety, it is
important to remember that various coping mechanisms, including relaxation, can be helpful when
used correctly. BUT, over-using any one method for coping with stress can become harmful over
time. Learn to build coping skills that stand the test of time.
- Decrease stress at its source. If relationships are causing stress, working on setting
boundaries or on becoming more assertive may be helpful. If too many demands on your time are
causes of stress for you, it may be beneficial to work on setting priorities and limits, and cut back
on things that you're able to let go for the time being. Some of the first stress management
exercises you may want to try involve dealing directly with the sources of your stress.
- Physical activity. Yes, exercise. The reason? Physical activity helps to use up the excess
energy produced by the stress response. In fight-or-flight mode, the body is ready for intense
physical activity. By exercising, the stress response runs its course, and the body returns to a
physiological normal. Physical activities are - literally - great stress management exercises.
- Creativity. Hobbies and creative outlets can be excellent stress relievers. Try out the creative
expression relaxation to experience creativity as an example of one of the many possible creative
stress management exercises you can use.
- Take care of yourself. Treating yourself well is a good way to cope with stress. If you have
good physical and emotional reserves, you are better prepared to handle stress that comes your
way. Do things you enjoy, treat yourself, talk kindly to yourself.... in other words, treat yourself like
a friend.
One way to take care of yourself is with massage. Learn to self massage and learn how stress
affects the body.
- Time management. Managing your time effectively can significantly decrease stress. Avoid the
trap of over-scheduling by prioritizing tasks and putting free time into your schedule.
- Decrease procrastination. Procrastination can add to your stress - when things are put off, you
are always working under pressure, which is stressful! Using a schedule and rewarding yourself
are ways to prevent procrastination.
- Sleep. Make sure you are getting enough sleep. Even a few hours of missed sleep affects your
memory and concentration significantly.
- Reward yourself. Plan to treat yourself after completing a task. Rewards do not have to be
extravagant. A reward can be a simple, small treat like watching a movie, taking a warm bath,
playing a game, or listening to music.
- And the NUMBER ONE STRATEGY for stress management is ... RELAXATION. Relaxation
is helpful because it reverses the stress response.

2. How Can I Manage My Time Better? Time Management Exercises
Your use of time can truly make or break you. You can either get more done in less time or less done in far more time than it's worth!
If you struggle with time management, perhaps it's time to take a look at some tips. However, the truth is, there are no pre-set time management
rules. What works for your friends, may not work for you, and that's okay.
Consider the following exercises while you build your time management skills:
1. Close your door and turn off the phone. If you have an important task at hand, it's important that you avoid unnecessary interruptions. Sitting
alone can certainly help you to clear your head. Also, if you have Internet access, resist the urge to go online to time-wasting websites, like Twitter,
MySpace, or Facebook.
2. Have a place for common items. When you get home, place items like your keys and wallet in the same place. The next time you go out, there
will be no question where they're located and you won't waste precious time looking for them.
3. Change your behavior. If you've identified a certain behavior that's counterproductive to your time management, take steps to correct this
behavior.
• For example, if you always take a long lunch, make it a point to set a timer so you can return to your duties on time.
4. Minimize and organize your documents. Even though a lot of information is digital these days, it doesn't mean you should keep every email,
file, or document on your desktop.
• Delete what's unnecessary, organize files in folders, and only keep documents that you're actively using at your fingertips.
5. Estimate your time. Whether you're doing a work assignment or something fun, plan in advance how long you think it will take. As long as you
remain aware of the time, you won't suddenly lose a few hours without realizing it.
6. Less planning, more action. How often do you find yourself thinking about what you have yet to do? Merely thinking about the future won't get
you anywhere.
• Strive to live in the "now" and take action to complete your tasks.
7. Avoid procrastination. This is a difficult one for most people! When you keep putting something off that you need to accomplish, you tend to
spend more time thinking about the fact that you have to do it when you could have already completed the task.
• Quit making excuses and work up the willpower to do the things you hate to do. Once you do it, you'll strengthen your resolve and build
momentum.
8. Set goals. Setting goals is an important part of any plan. When you're working, it's far easier to track your progress and complete your task more
efficiently if you have a specific goal to achieve.
9. Reward yourself. Ensure you reward yourself for a job well done. A reward will motivate you to get through the tougher tasks and avoid
procrastination.
• It's important to have some fun in life!
10. Take breaks. It's important to be self-disciplined, but you don't want to overdo it and burn out. Mental breaks will actually boost your
productivity because your mind has a chance to reflect, rejuvenate, and repair itself subconsciously.
• Schedule frequent 10-minute breaks to clear your mind.
Final Advice
The most important thing to remember about time management is to find something that works for you personally. Start by paying attention to your
habits and decisions so you can better identify when you feel tempted to waste time and procrastinate.
Just be sure to keep taking steps in the right direction and you'll soon conquer the time wasters that have kept you from success for far too long!