MY PERSONAL STRESS MANAGEMENT PLAN

Now that you have read about the kind of things a person can do to reduce stress,
you may be ready to create a plan for yourself.

Just check off the ideas you think would work best for you. 
There are spaces for you to write down your own ideas.


Part 1: Tackling the Problem

Point 1: Identify and address the problem.
When I have too many problems, I will work on just one at a time. For example, I am going to pick one huge problem and break it into smaller pieces.
  • I will seek advice from family members and learn from their experience how to better handle problems.
  • I will take big assignments and learn to make lists or timelines
  • I will work in teams so that I will learn that when people work well together they can do much more than if they each work alone.
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Point 2: Avoid stress when possible.
I know that everyone has stress, but there are things that I could stay away from that really stress me out. I will:
  • Avoid certain people, like ________________________ 
  • Avoid certain places, like  ________________________
  • Avoid certain things, like ________________________
  • Avoid certain memories that create pain for me, like   ________________________     


Point 3: Let some things go; so I can focus on others.
I realize that I waste some of my energy worrying about things I can’t fix. Here are some things that I will try to let go, so I can focus on the problems I can change.
  • _____________________________
  • _____________________________
  • _____________________________
I know I waste some of my energy when I take things personally that really have nothing to do with me. I am going to learn this lesson by remembering a time I did this and by choosing not to repeat that mistake.

Part 2: Taking Care of My Body

Point 4: The Power of Exercise.
I will do something that makes my body work hard for at least 20 minutes every other day – more is better. I know that strong bodies help people better deal with stress, and this will keep me in shape. The kinds of things I like to do include
  • _____________________________
  • _____________________________
  • _____________________________


I can commit to ________minutes of exercise a day. If I have trouble focusing in school, I will try exercising before school for ______minutes (recommended minimum 20) to see if it helps me concentrate better.
I know that a really hard physical workout will help me calm down when I am feeling most worried, stressed, or fearful. This is especially true when I can’t concentrate on my homework because it feels like too much. The kinds of things I might do include:
  • _____________________________
  • _____________________________
  • _____________________________


Point 5: Active Relaxation.
I will try to teach my body to relax by using:
  • Exercise that controls the body and releases tension like Tai Chi or boxing
  • Deep breathing
  • Yoga
  • Meditation
  • Warm, long baths or showers
  • Imagine I am someplace peaceful and relaxing. The place I could imagine myself being is  _______________________  
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Point 6: Eat well.
I know that having a healthy body helps people deal with stress better. I have already agreed to exercise more. I understand that good nutrition also makes a difference in my health and how well I deal with stress. The changes I am ready to make include:
  • Eating a good breakfast
  • Skipping fewer meals
  • Drinking fewer sodas and sugary drinks
  • Drinking more water
  • Eating smaller portions
  • Eating less greasy meals or snacks
  • Eating more fruits, vegetables, and whole grain foods
  • I will go to  www.mypyramid.gov to learn more
  • _____________________________
  • ______________________________        
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Point 7: Sleep well.
I know that people who get a good night’s sleep do a better job of dealing with stress and do better in school. For me to get the sleep I need, I will try to go to bed at ____:____.

I will consider the following plan to help me get the best night’s rest.
  • Avoid caffeine at least 6 hours before bed.
  • Exercise 5-6 hours before bed.
  • Finish homework after exercise because I will be my calmest, clearest and most focused.
  • Take some time to relax or hang out after homework.
  • Shower or bathe 1 hour before bed.
  • Begin to dim the lights 30 minutes before bed
  • Let go of my emotional tension before bed in a place other than bed (see point 9). If I am really troubled, I will do this earlier in the evening.

I will use my bed only for sleeping. I will use another place to do some of the things I do in bed now. I will:
  • Stop reading in bed.
  • Stop doing homework in bed.
  • Stop watching television in bed.
  • Stop talking to my friends or instant messaging in bed.
  • Stop worrying in bed.
  • Dock my cell phone in a charger that is not in my bedroom
  • Deal with the things that stress me out by having a time to let go of my  thoughts and feelings in a place other than my bed. 


Part 3: Managing My Emotions

Point 8: Take instant vacations.
Everyone needs to be able to escape problems for a while by taking an instant vacation. I will
  • Read a book.
  • Take a mini vacation to a local park or recreation center
  • Imagine I am someplace peaceful and relaxing. The place I could imagine myself being is  ________________________           
  • Watch television.
  • Listen to music.
  • Play video games that are not violent or stressful.
  • Take a warm bath.
  • ____________________


Point 9: Release emotional tension.
I will try to let my worries go, rather than letting them build up inside.
  • I will talk to a friend I have chosen wisely because I know he or she will give good advice.
  • I will talk to my:
    • Mother
    • Father
    • Teacher
    • or ______________________
  • I will ask my parents or a teacher to help me find a counselor to help me work out my problems.
  • I will pray to gain strength.
  • I will meditate.
  • I will write out my thoughts in a diary, journal, or blog.
  • I will let myself laugh more.
  • I will let myself cry more.
  • I will make lists to get organized.


When it seems that I have too many problems and they seem like more than I can handle, I will work on one at a time.
  • I will express myself through art.
  • I will express myself through music.
  • I will express myself through creative writing.
  • I will express myself through poetry.
  • I will express myself through rap.
  • ____________________________
  • ____________________________             


Part 4:  Helping a little can make your world better . . . and help you feel better

Point 10: Contribute.
I know that people who realize they are needed feel better about themselves because they can make a difference in other people’s lives. I plan to
  • Help a member of my family by _________________    
  • Volunteer in my community by __________________
  • Help the environment (or animals) by _______________         

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