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What is stress management?

Tip 1: identify the sources of stress in your life, tip 2: cut out unhealthy ways of dealing with stress, tip 3: practice the 4 a's of stress management, tip 4: get moving, tip 5: connect to others, tip 6: make time for fun and relaxation, tip 7: manage your time better, tip 8: maintain balance with a healthy lifestyle, tip 9: learn to relieve stress in the moment, stress management: how to reduce and relieve stress.

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to destress and regain control.

personal essay about stress management

It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

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Stress management starts with identifying the sources of stress in your life. This isn't as straightforward as it sounds. While it's easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It's all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

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 is causing the stress.

To identify what's really stressing you out, look closely at your habits, attitude, and excuses:

  • Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
  • Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
  • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

  • What caused your stress (make a guess if you’re unsure).
  • How you felt, both physically and emotionally.
  • How you acted in response.
  • What you did to make yourself feel better.

Many of us feel so stressed out, we resort to unhealthy and unproductive ways to cope. A lot of these unhelpful strategies can temporarily reduce stress, but in the long run, they actually cause even more damage:

  • Smoking, drinking too much, or using drugs to relax.
  • Bingeing on junk or comfort food.
  • Zoning out for hours in front of the TV or phone.
  • Withdrawing from friends, family, and social activities.
  • Sleeping too much.
  • Filling up every minute of the day to avoid facing problems.
  • Procrastinating.
  • Taking out your stress on others (lashing out, angry outbursts, physical violence).

[Read: Self-Medicating Depression, Anxiety, and Stress]

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones that leave you feeling calm and in control.

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction.

When deciding which option to choose in any given scenario, it's helpful to think of the four A's: avoid , alter , adapt , or accept .

Avoid unnecessary stress

It's not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, 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, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics . If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

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.

Alter the situation

If you can't avoid a stressful situation, try to alter it. 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 stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you'll have a good chance of finding a happy middle ground.

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.

Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

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, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

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.”

Practice gratitude. 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.

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, a serious illness, 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, particularly the behavior of other people. 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.

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.

Share your feelings. Expressing what you're going through can be very cathartic, even if there's nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

When you're stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don't have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you'll get the most benefit from regularly exercising for 30 minutes or more, it's okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

  • Put on some music and dance around.
  • Take your dog for a walk .
  • Walk or cycle to the grocery store.
  • Use the stairs at home or work rather than an elevator.
  • Park your car in the farthest spot in the lot and walk the rest of the way.
  • Pair up with an exercise partner and encourage each other as you work out.
  • Play ping-pong or an activity-based video game with your kids.

Deal with stress with mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it's something you enjoy so you're more likely to stick with it.

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.

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body's defensive “fight-or-flight” response. It's nature's natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

[Read: Social Support for Stress Relief]

Keep in mind that the people you talk to don't have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it's not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life's stressors.

Tips for building relationships

  • 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.
  • 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.
  • Join a support group—either in-person or via on online therapy platform .

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. 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.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body's relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Poor time management can cause a lot of stress. When you're stretched too thin and running behind, it's hard to stay calm and focused. Plus, you'll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don't have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You'll be letting go of unnecessary stress in the process.

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

When you're frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That's where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

[Read: Quick Stress Relief]

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

More Information

  • Stress Management - Learn to manage your stress. (American Heart Association)
  • Special Health Report from Harvard Medical School. (Harvard Health) - Special Health Report from Harvard Medical School. (Harvard Health)
  • Tolerating Distress - Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)
  • Building Your Resilience - Learn how to increase your resilience in the face of stress and hardship. (American Psychological Association)
  • How To Relax: 8 Relaxation Tips for Your Mental Health
  • Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
  • Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. Link
  • Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls . Treasure Island (FL): StatPearls Publishing, 2021. Link
  • Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. Link
  • Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. Link
  • Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). Link
  • Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. Link
  • Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. Link
  • Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. Link
  • Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. Link
  • Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. Link
  • Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. Link
  • Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. Link

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

essay on stress management

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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Essays About Stress: 5 Examples and 7 Helpful Prompts

Stress deals with various sensitive matters and is a popular topic. See our top examples of essays about stress and prompts to assist in your writing.

Stress is a poison that gradually affects a person’s mental and physical health. It’s a common problem in all aspects of life, with money being the top stressor. There’s also a spectrum of stress, but chronic stress is the most dangerous of all types and levels. It can lead to health problems such as high blood pressure, anxiety disorders, heart disease, and more.

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5 Essay Examples 

1. post-traumatic stress disorder and substance use disorders by anonymous on ivypanda.com, 2. coping up with stress by anonymous on gradesfixer.com, 3. stress management: how stress can cause mental illness and how to treat it by anonymous on papersowl.com, 4. assessing the personal stress levels by anonymous on ivypanda.com, 5. sources of stress in youths by anonymous on gradesfixer.com, 1. what is stress, 2. good stress vs. bad stress, 3. how stress can affect our daily lives, 4. the impact of stress on children, 5. what is financial stress, 6. the importance of stress management, 7. stress and health problems.

“…the self-medication hypothesis… is supportive to healthcare as it offers a clear pathway to sufferers from existing addiction, which, in turn, enhances the bond between specialists and victims, it improves access to dosages, and it may also decrease the cost of a prescribed drug.”

In this essay, the writer investigates the leading causes of stress and substance abuse resulting from a disorder. They note that stress, anxiety, and depression often develop after divorce, widowhood, disasters, and other traumatic events. 

To show the relationship between post-traumatic stress disorder and substance use, the author adds statistics and situations in which people who have gone through a separation or sexual abuse utilize self-medication, drugs, and alcohol to forget what happened to them. However, this brief escapes lead to addiction. Ultimately, the writer believes that developing stress, anxiety, and depression coping alternatives will reduce the number of people addicted to substances.

Do you want to write about depression? Check out our guide on how to write essays about depression .

“Stress coping and management is essential to have a healthy life. We need to manage stress effectively to avoid the side effects that can arise if not managed effectively. Let’s prioritize on our tasks, manage a healthy lifestyle, have time for fun and for one another, and practice the 4A’s of stress management to have a stress free life.”

This essay shares that stress can be beneficial as it teaches a person to handle difficult situations. However, stress becomes dangerous when it starts to control someone’s life. That’s why it’s vital to manage stress depending on its severity. 

To effectively cope with stress, the author suggests having a balanced diet, exercising regularly, and writing in journals. They also mention the importance of talking to a professional and identifying and avoiding the primary source of stress. 

“When people get stressed out, they try many coping mechanisms, and that usually helps a decent amount, however for some, the stress can be too overwhelming. That being said, stress is seen to have a very significant link to mental illness, more specifically, schizophrenia.”

In this essay, the author contends that stress is the root cause of some mental illnesses like schizophrenia. To support the claim, the author uses a real-life situation and shows the development of the disease, originating from the simple stress of moving and working in the city. 

The essay presents the different levels of schizophrenia and its symptoms. Then, after offering various sources, the author concludes that the most common way to treat stress and schizophrenia is having someone to spend time with and get therapy. You might also be interested in these essays about leadership .

“… A proper assessment of an individual’s stress levels is a critical factor in their well-being. Physiological and psychological aspects of intense pressure should be carefully studied and checked. Using corresponding methods and tools can be of significant help for the person, providing them with a clear understanding of the problems encountered.”

In this essay, the author discusses tools that help assess stress levels and effective strategies for combating stress. They use the “Symptoms of Stress Methodology” from Stress Management for Life: A Research-Based Experiential Approach and the “Ardell Wellness Stress Test” to determine stress levels and evaluate physiological symptoms. These symptoms assist in constructing effective ways to release stress, including participating in PTSD therapies and getting a service dog.

“Early exposure to stress not only affects children’s social and mental development during their formative years, it also can increase the risk of alcoholism, illicit drug use, adult depression, anxiety, and even heart disease much later in life.”

In this essay, the writer proves that stress can affect people of all ages and genders. However, the author focuses on young people and how quickly it appears in their adult life. According to the author, technostress, the fear of missing out, lack of personal space, and high expectations are the common causes of stress in youths. 

The author strongly discourages using drugs, cigarettes, and alcohol to relieve stress. Instead, they recommend reducing stress by taking regular breaks, replacing big life goals with smaller, more attainable goals, being open and sharing problems with others, and getting professional help.

7 Writing Prompts for Essays About Stress

Essays About Stress: What is stress?

Stress is a person’s emotional response to pressure to meet standards, commitments, and responsibilities. It usually occurs in a situation or an outcome we fail to manage or control. In your essay, explain what stress is all about and why it’s essential to understand this reaction. Use this prompt to help your readers know the early signs of stress. Then, add ways stress can be managed and avoided, so it doesn’t interfere with daily activities.

Although stress is often connected with bad instances, there’s also “good stress,” or eustress. Eustress pertains to a positive response to a stressor. For example, it happens when one is excited or ecstatic. Meanwhile, bad stress, or “distress,” negatively affects your mental and physical well-being. 

Consider using this prompt to compare and contrast the good and bad stress that people usually experience. Then, give real-life examples and suggest how your readers can effectively handle both eustress and distress.

The effects of stress vary in degree and duration. For example, stress can prevent us from functioning properly at work, home, or anywhere else. It can also affect our relationships with others and with ourselves.

To make your essay relatable, share a personal experience on how stress affects your life. You can also interview others in various professions and statuses to demonstrate the range of which stress affects different individuals.

Stress does not only occur among adults or teenagers. Children can also experience stress at a young age. For instance, a child can succumb to the pressure of adapting to a new environment, getting bullied, and sometimes being separated from loved ones. These can lead to anxiety, trust issues, and depression.

Identify and discuss these factors and why it affects young children. Include recent statistics that show the number of children experiencing stress and additional relevant citations to make your essay credible.

The most recent survey found that 65% of Americans worry about money and the economy’s decline. Pick this prompt to make your essay relevant and informative. Delve into what financial stress is and discuss its typical causes and effects. Then, add the latest percentage of people who experience financial stress and address why it’s a pressing issue.

Stress management offers various strategies to battle stress. First, explain to your readers the importance and effectiveness of proper stress management. Then, include proven and tested methods commonly used to treat stress. You can also share the strategies that have worked for you to persuade your readers that stress management is effective.

Essays About Stress: Stress and health problems

Stress causes several physical and mental health problems. Use this prompt to show the importance of treating stress before it worsens and affects a person’s welfare. Include research findings from reliable sources and real-life experiences where someone has damaged their health because of stress. If you’re looking for more ideas, check out our essays about bullying topic guide !

personal essay about stress management

Maria Caballero is a freelance writer who has been writing since high school. She believes that to be a writer doesn't only refer to excellent syntax and semantics but also knowing how to weave words together to communicate to any reader effectively.

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Stress is a normal psychological and physical reaction to the demands of life. A small amount of stress can be good, motivating you to perform well. But many challenges daily, such as sitting in traffic, meeting deadlines and paying bills, can push you beyond your ability to cope.

Your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones that increase your heart rate and raise your blood pressure. This "fight-or-flight" response fuels you to deal with the threat.

Once the threat is gone, your body is meant to return to a normal, relaxed state. Unfortunately, the nonstop complications of modern life and its demands and expectations mean that some people's alarm systems rarely shut off.

Stress management gives you a range of tools to reset and to recalibrate your alarm system. It can help your mind and body adapt (resilience). Without it, your body might always be on high alert. Over time, chronic stress can lead to serious health problems.

Don't wait until stress damages your health, relationships or quality of life. Start practicing stress management techniques today.

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  • How stress affects your health. American Psychological Association. https://www.apa.org/topics/stress/health. Accessed Dec. 8, 2021.
  • Manage stress. MyHealthfinder. https://health.gov/myhealthfinder/topics/health-conditions/heart-health/manage-stress. Accessed Dec. 6, 2021.
  • What is stress management? American Heart Association. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/what-is-stress-management. Accessed Dec. 7, 2021.
  • Managing stress. National Alliance on Mental Illness. https://www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Taking-Care-of-Your-Body/Managing-Stress. Accessed Dec. 8, 2021.
  • Stress. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/stress. Accessed Dec. 6, 2021.
  • AskMayoExpert. Stress management and resiliency (adult). Mayo Clinic; 2021.
  • Stress and your health. U.S. Department of Health & Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed Dec. 9, 2021.
  • Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.

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What Is Stress?

Your Body's Response to a Situation That Requires Attention or Action

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

personal essay about stress management

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Stress can be defined as any type of change that causes physical , emotional, or psychological strain. Stress is your body's response to anything that requires attention or action. 

Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.

Verywell / Brianna Gilmartin

Sometimes, the best way to manage your stress involves changing your situation. At other times, the best strategy involves changing the way you respond to the situation.

Developing a clear understanding of how stress impacts your physical and mental health is important. It's also important to recognize how your mental and physical health affects your stress level.

Watch Now: 5 Ways Stress Can Cause Weight Gain

Signs of stress.

Stress can be short-term or long-term. Both can lead to a variety of symptoms, but chronic stress can take a serious toll on the body over time and have long-lasting health effects.

Some common signs of stress include:

  • Changes in mood
  • Clammy or sweaty palms
  • Decreased sex drive
  • Difficulty sleeping
  • Digestive problems
  • Feeling anxious
  • Frequent sickness
  • Grinding teeth
  • Muscle tension, especially in the neck and shoulders
  • Physical aches and pains
  • Racing heartbeat

Identifying Stress

What does stress feel like? What does stress feel like? It often contributes to irritability, fear, overwork, and frustration. You may feel physically exhausted, worn out, and unable to cope.

Stress is not always easy to recognize, but there are some ways to identify some signs that you might be experiencing too much pressure. Sometimes stress can come from an obvious source, but sometimes even small daily stresses from work, school, family, and friends can take a toll on your mind and body.

If you think stress might be affecting you, there are a few things you can watch for:

  • Psychological signs such as difficulty concentrating, worrying, anxiety, and trouble remembering
  • Emotional signs such as being angry, irritated, moody, or frustrated
  • Physical signs such as high blood pressure, changes in weight, frequent colds or infections, and changes in the menstrual cycle and libido
  • Behavioral signs such as poor self-care, not having time for the things you enjoy, or relying on drugs and alcohol to cope

Stress vs. Anxiety

Stress can sometimes be mistaken for anxiety, and experiencing a great deal of stress can contribute to feelings of anxiety. Experiencing anxiety can make it more difficult to cope with stress and may contribute to other health issues, including increased depression, susceptibility to illness, and digestive problems.

Stress and anxiety contribute to nervousness, poor sleep, high blood pressure , muscle tension, and excess worry. In most cases, stress is caused by external events, while anxiety is caused by your internal reaction to stress. Stress may go away once the threat or the situation resolves, whereas anxiety may persist even after the original stressor is gone.

Causes of Stress

There are many different things in life that can cause stress. Some of the main sources of stress include work, finances, relationships, parenting, and day-to-day inconveniences.

Stress can trigger the body’s response to a perceived threat or danger, known as the fight-or-flight response .   During this reaction, certain hormones like adrenaline and cortisol are released. This speeds the heart rate, slows digestion, shunts blood flow to major muscle groups, and changes various other autonomic nervous functions, giving the body a burst of energy and strength.

Originally named for its ability to enable us to physically fight or run away when faced with danger, the fight-or-flight response is now activated in situations where neither response is appropriate—like in traffic or during a stressful day at work.

When the perceived threat is gone, systems are designed to return to normal function via the relaxation response .   But in cases of chronic stress, the relaxation response doesn't occur often enough, and being in a near-constant state of fight-or-flight can cause damage to the body.

Stress can also lead to some unhealthy habits that have a negative impact on your health. For example, many people cope with stress by eating too much or by smoking. These unhealthy habits damage the body and create bigger problems in the long-term.  

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Types of Stress

Not all types of stress are harmful or even negative. Some of the different types of stress that you might experience include:

  • Acute stress : Acute stress is a very short-term type of stress that can either be positive or more distressing; this is the type of stress we most often encounter in day-to-day life.
  • Chronic stress : Chronic stress is stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job; chronic stress can also stem from traumatic experiences and childhood trauma.
  • Episodic acute stress : Episodic acute stress is acute stress that seems to run rampant and be a way of life, creating a life of ongoing distress.
  • Eustress : Eustress is fun and exciting. It's known as a positive type of stress that can keep you energized. It's associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline. 

4 Main Types of Stress:

The main harmful types of stress are acute stress, chronic stress, and episodic acute stress. Acute stress is usually brief, chronic stress is prolonged, and episodic acute stress is short-term but frequent. Positive stress, known as eustress, can be fun and exciting, but it can also take a toll.

Impact of Stress

Stress can have several effects on your health and well-being. It can make it more challenging to deal with life's daily hassles, affect your interpersonal relationships, and have detrimental effects on your health. The connection between your mind and body is apparent when you examine stress's impact on your life.

Feeling stressed over a relationship, money, or living situation can create physical health issues. The inverse is also true. Health problems, whether you're dealing with high blood pressure or diabetes , will also affect your stress level and mental health. When your brain experiences high degrees of stress , your body reacts accordingly.

Serious acute stress, like being involved in a natural disaster or getting into a verbal altercation, can trigger heart attacks, arrhythmias, and even sudden death. However, this happens mostly in individuals who already have heart disease.

Stress also takes an emotional toll. While some stress may produce feelings of mild anxiety or frustration, prolonged stress can also lead to burnout , anxiety disorders , and depression.

Chronic stress can have a serious impact on your health as well. If you experience chronic stress, your autonomic nervous system will be overactive, which is likely to damage your body.

Stress-Influenced Conditions

  • Heart disease
  • Hyperthyroidism
  • Sexual dysfunction
  • Tooth and gum disease

Treatments for Stress

Stress is not a distinct medical diagnosis and there is no single, specific treatment for it. Treatment for stress focuses on changing the situation, developing stress coping skills , implementing relaxation techniques, and treating symptoms or conditions that may have been caused by chronic stress.

Some interventions that may be helpful include therapy, medication, and complementary and alternative medicine (CAM).

Press Play for Advice On Managing Stress

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast featuring professor Elissa Epel, shares ways to manage stress. Click below to listen now.

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Psychotherapy

Some forms of therapy that may be particularly helpful in addressing symptoms of stress including cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) . CBT focuses on helping people identify and change negative thinking patterns, while MBSR utilizes meditation and mindfulness to help reduce stress levels.

Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications.

Complementary and Alternative Medicine

Some complementary approaches that may also be helpful for reducing stress include acupuncture, aromatherapy, massage, yoga, and meditation .

Coping With Stress

Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life.

  • Learn to recognize the signs of burnout. High levels of stress may place you at a high risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job.   When you start to feel symptoms of emotional exhaustion, it's a sign that you need to find a way to get a handle on your stress.
  • Try to get regular exercise. Physical activity has a big impact on your brain and your body . Whether you enjoy Tai Chi or you want to begin jogging, exercise reduces stress and improves many symptoms associated with mental illness.  
  • Take care of yourself. Incorporating regular self-care activities into your daily life is essential to stress management. Learn how to take care of your mind, body, and spirit and discover how to equip yourself to live your best life.  
  • Practice mindfulness in your life. Mindfulness isn't just something you practice for 10 minutes each day. It can also be a way of life. Discover how to live more mindfully throughout your day so you can become more awake and conscious throughout your life.  

If you or a loved one are struggling with stress, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

Cleveland Clinic. Stress .

National institute of Mental Health. I'm so stressed out! Fact sheet .

Goldstein DS. Adrenal responses to stress .  Cell Mol Neurobiol . 2010;30(8):1433–1440. doi:10.1007/s10571-010-9606-9

Stahl JE, Dossett ML, LaJoie AS, et al. Relaxation response and resiliency training and its effect on healthcare resource utilization [published correction appears in PLoS One . 2017 Feb 21;12 (2):e0172874].  PLoS One . 2015;10(10):e0140212. doi:10.1371/journal.pone.0140212

American Heart Association. Stress and Heart Health.

Chi JS, Kloner RA. Stress and myocardial infarction .  Heart . 2003;89(5):475–476. doi:10.1136/heart.89.5.475

Salvagioni DAJ, Melanda FN, Mesas AE, González AD, Gabani FL, Andrade SM. Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies .  PLoS One . 2017;12(10):e0185781. Published 2017 Oct 4. doi:10.1371/journal.pone.0185781

Bitonte RA, DeSanto DJ 2nd. Mandatory physical exercise for the prevention of mental illness in medical students .  Ment Illn . 2014;6(2):5549. doi:10.4081/mi.2014.5549

Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. medical students who engage in self-care report less stress and higher quality of life .  BMC Med Educ . 2018;18(1):189. doi:10.1186/s12909-018-1296-x

Richards KC, Campenni CE, Muse-Burke JL. Self-care and well-being in mental health professionals: The mediating effects of self-awareness and mindfulness .  J Ment Health Couns . 2010;32(3):247. doi:10.17744/mehc.32.3.0n31v88304423806.

American Psychological Association. 2015 Stress in America .

Krantz DS, Whittaker KS, Sheps DS.  Psychosocial risk factors for coronary heart disease: Pathophysiologic mechanisms .  In R. Allan & J. Fisher,  Heart and mind: The practice of cardiac psychology. American Psychological Association; 2011:91-113. doi:10.1037/13086-004

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Stress Management: Personal Stress Techniques

Stress is any reaction of the human body when a demand that is likely to cause pressure to it is made usually it results in tension and conflict of the mind and body as a whole. This is especially when the body is required to have some changes so as to adapt to the change.

According to Donatelle, stress is best defined as the experience by the body when faced with a challenging situation whether it exists or may not be real, hence physiological reactions in an attempt to cope with the situation (2009). The challenges that lead to the bodily reactions are also referred to as stressors and they vary from physical, emotional or psychological, intellectual or anything that is likely to affect the human body. The bodily reaction is that which is looked at as stress.

The difference is that Donatelle doesn’t look at stress as creating tension for the victim. She however admits that it brings about both positive and negative results depending on how it is handled and the nature of the stressor. Sometimes the stress is a result of a direct cause or may result from the invisible things or things that do not directly affect us but may affect our lives. She also looks at stress as something that we can all manage through positive thinking and understanding the nature of the stress since it mostly results from the way we perceive our daily experiences.

Stress is usually caused by a number of stressors ranging from economic, biological especially when they have to do with the way we are affected by the bodily changes such as diseases, there other times when the social influence cause stress such as societal expectation from us, loss of a person or something valuable, anxiety to have some achievement on something. In most cases, stress affects an individual depending on their personality, their genetic combinations and how well they are influenced by outside forces (Donatelle, 2009). There are no two people who are affected by stress the same way hence there is a need to understand their bodies to be able to manage stress. At the same time, there is no single person who can say they have never suffered from stress.

When a certain stressor comes to the surface the immediate reaction by the body is to prepare the body to cope with the experience. It does this through the release of a certain hormone known as adrenaline which is secreted by adrenal glands situated just above the kidneys. The hormone is released to the bloodstream causing the heart rate to increase, blood pressure, rises, breathing rate increases and more blood sugars are released into the blood thus giving a victim more energy to cope with difficulty especially if it comes as a shock. It is usually a reflex action that warns a person to get away from the danger or fight it. This reaction, however, may be harmful to the body if repeated severally or done for a prolonged period of time.

It is important to understand that once a body is exposed to stressors especially for a prolonged period of time the body system may be affected negatively. When one has stressed bodies move from a balance commonly known as homeostasis to enable the body to cope with the situation. When the stress is prolonged the body develops General Adaptation syndrome where if it is overworked it gets exhausted and the body tears away also called allostatic load reducing the ability of the body to immunity.

In conclusion, stress is a disorder that is experienced by all living beings. It is important to learn how to manage it to avoid it getting out of hand and affecting the individual’s general performance and ensure a healthy life.

Donatelle, R. (2009). Health: The basics . 8th Ed. San Francisco: Pearson Benjamin Cummings.

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Essay on Stress | Importance of Stress Management in Life

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Many people do not appreciate stress until it affects them. Stress management is a way to handle or deal with stress. This can be done through many ways such as: exercise, meditation and yoga. The goal of stress management is to improve the sense of well-being and reduce physical, emotional and mental problems. Stress management is not about eliminating stress but rather learning to cope with it.

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Essay on Stress Management | Causes, Impacts of Stress & Ways to deal Stress in Life

Managing stress can help prevent health conditions such as pain, depression and diabetes. Stress management is a very broad term and it can be achieved through many different things. There are different types of stress management like: crisis, work and environmental. Stress can be caused by all kinds of things such as: everyday life, the economy, emotions, physical health, family responsibility, illness or personal crisis.

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Stress management is important because it can help reduce anxiety and depression. People who experience stress are more likely to have high blood pressure, heart disease, digestive problems and even obesity.

Importance of Stress  Management

Stress can help motivate and enhance performance. This is known as eustress, the good kind of stress. We experience this most often when we are in love. However, there is also a type of stress called distress. This is the kind of stress that leads to anxiety and depression which is the worst kind.

Stress is a part of everyday life and it doesn’t always have to be a bad thing. There are many ways to manage stress and it is important to maintain a healthy balance. Stress management encourages people to give their bodies and minds what they need to function at their best. If you feel overwhelmed, stressed or anxious it is helpful to take time to reflect and find a way to cope with these feelings.

Impacts of Stress on Life

Stress causes the release of stress hormones and these can cause a number of harmful impacts on students life such as poor academic performance, poor quality work and mental and physical illnesses.

Academic performance: Under stress, the mind and body become unable to function to their fullest potential. As a result, a student’s intellect and attentiveness to the subject matter may be unfocused and diminished. This lack of concentration can lead to poor performance in exams and assessments.

Health: Stress can also cause physical symptoms such as headaches, nausea, etc. These symptoms may lead to the student taking sick leave from school. When a student is ill, their academic performance will also be lowered.

Mental illness: Long term stress can cause mental illness such as depression and may lead to a student’s withdrawal from school. In this way, their academic performance will also be hampered as they will not be able to focus on their studies.

Impacts of Stress on Self Confidence

The severe stress is linked to low self-esteem and a loss of confidence. This can lead to a person avoiding social situations and withdrawing from their friends, family and the community.

Manage Stress in Personal and Professional Life

Following are the ways through which one can hopefully manage stress in personal and professional life as well;

  • Identify the stressor: When you are overwhelmed with stress, take a moment to reflect on what is causing it. Once you have identified the stressor, you can then move on to finding a way to manage it.
  • Reduce clutter: Is your house cluttered with papers and clothes? Start by removing the clutter. Clutter can make even an organized individual feel overwhelmed. If you are always stressing over tidying up your house, you need to make time and work on this task.
  • Work out: Simply going for a walk or doing some stretches can help relieve stress. When you exercise, your body produces endorphins which improve mood and reduce stress.
  • Think positive: Stressful events are inevitable but how you respond to them is what counts. Negative thinking can have a bad impact on your overall mood. Try being positive no matter what the situation and it will help relieve stress.
  • Get enough sleep: Everyone has a different opinion of how much sleep they need to function at their best. If you are constantly feeling tired, taking a nap might help.
  • Listen to music: Listening to classical or soothing music can help you relax and take your mind off stressful thoughts.
  • Breathe: Yes, it is that simple! Deep breathing exercises can help clear your mind and help you feel more relaxed.
  • Bake: Baking is a great stress reliever and if anyone in your household loves to bake, have them help you whip up a sweet treat. You can even try your hand at baking or create a new recipe!
  • Develop a hobby: Everyone needs time to ruminate on their thoughts and enjoy themselves. Developing a hobby can help you relax and take your mind off of stressful events.
  • Be with friends and family: Having a bad day is a lot easier to deal with when you have the support from friends and family.
  • Manage time: Avoid putting too much on your plate when you have a lot going on in your life. Setting priorities will help you manage your time better.

Stress follows a simple pattern that is repeated in different forms throughout life like what you do when nothing seems to be working. If you can recognize this pattern, it becomes easier to manage stress.

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Stress management is the key element in our life. The better you manage stress the better your life would be. Therefore, its essential to manage stress for a healthy and balanced life.

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What Is Stress and How Can I Recognize It?

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Stress is your body's natural response to physical and psychological challenges or threats. During moments of stress, the body releases two hormones called epinephrine (adrenaline) and cortisol that trigger a chain of events to help you better cope with stressful situations.

Stress can be a positive thing, helping you overcome obstacles and push yourself to new levels of personal growth.

But when stress is persistent, it can be damaging to your health, reducing your immune response, increasing your risk of certain infections, raising your blood pressure and risk of heart disease, and sapping your concentration, energy levels, and overall sense of well-being.

The article describes the different types of stress and how they impact you physically and emotionally. It also looks at some of the complications of stress and ways to reduce stress if it is affecting your health and quality of life.

Illustration by Laura Porter for Verywell Health

Types of Stress

Stress can be short-lasting, long-lasting, or come and go. While stress is often considered "bad" and something you need to manage, it can be beneficial in certain situations.

Stress can be broadly described as:

  • Acute stress : This is stress that comes on abruptly and resolves once the perceived or actual threat is resolved. Acute stress can occur when faced with a traumatic situation but can also be something that gradually builds over time and suddenly comes to a head.
  • Chronic stress : This is stress that is persistent or recurrent. It can be triggered by ongoing emotional distress or an illness or medical condition that you are managing. If left unchecked, chronic stress can have serious health consequences.
  • Episodic acute stress : This is when someone experiences intense stress on a routine basis. It is common in people who face high-stress situations, such as law enforcement officers, firefighters, and soldiers on wartime duty.
  • Eustress : This is the term for beneficial stress. Eustress is associated with excitement or motivation, such as riding a rollercoaster or starting a new job. Once the immediate stress eases, there is often a feeling of accomplishment.

Signs of Stress

Stress is regulated by the autonomic nervous system . This is a part of the nervous system that oversees involuntary functions like heart rate, respiration, blood pressure, and digestion. During moments of extreme stress, it also triggers the "fight-or-flight" response.

The fight-or-flight response is characterized by the spontaneous release of epinephrine and cortisol. These hormones trigger physiological and psychological changes to prepare you to either face or flee from the threat, whether real or perceived.

It does so by temporarily redirecting the body's resources—like blood, oxygen, and glucose (blood sugar)—away from non-essential organs (like the stomach, intestines, and bladder) to essential ones (like the muscles and eyes). These changes are responsible for the functional signs of stress.

Common signs of stress include:

  • Rapid heartbeat
  • Rapid breathing
  • Muscle tension
  • Flush or pale skin
  • Dilated pupils
  • Agitation or feeling on edge
  • Trembling or shaking
  • Sudden sweating (including sweaty palms)
  • Queasy stomach
  • Weak bladder or a sudden urge to pee

Once the threat is gone, the body will release other hormones, such as oxytocin , to bring epinephrine and cortisol back in check.

Symptoms of Too Much Stress

If stress is chronic, it can lead to a broader range of potentially disruptive symptoms. This is because the overload of cortisol and epinephrine can not only amplify the physiological symptoms of stress but also start to affect the brain, triggering psychological symptoms.

Symptoms of chronic stress may include:

  • A pounding headache
  • Heart palpitations
  • Chest pains
  • Muscle spasms and cramps
  • Back and shoulder pain
  • Nausea and vomiting
  • Shortness of breath
  • Forgetfulness
  • Loss of concentration
  • Daytime sleepiness
  • Disorganized or racing thoughts
  • Emotional outbursts
  • Panicky feelings
  • Ringing in the ears
  • Numbness in the fingers and toes
  • Changes in appetite (eating too much or not at all)
  • Depression and anxiety

Many of these symptoms can also occur when acute stress is severe, such as during a panic attack . Sometimes, the symptoms come on so quickly and profoundly that it may seem like you're having a heart attack .

It is also possible to get a "stress rash" when the body is spontaneously flooded with cortisol and epinephrine. This can trigger an inflammatory reaction and the release of a chemical called histamine that instigates allergic reactions, In some people with extreme stress, this can lead to itching and hives ( urticaria ).

Causes of Stress

The body's stress response system is called the hypothalamic-pituitary-adrenal axis (HPA axis) . When faced with a stressor (a situation that causes stress), a part of the brain called the  hypothalamus sends a chemical message to the pituitary gland which, in turn, instructs the  adrenal glands to start secreting cortisol and epinephrine.

There are two broad categories of stressors: physiological stressors and psychological stressors.

Physiological and psychological stressors can also overlap. For instance, a physiological stressor such as a chronic illness can cause psychological stress, further amplifying symptoms.

Examples of stressors include;

Extreme temperatures

Strenuous physical activity

Injury or pain

Chronic illness

Acute infections

Being overworked

A noisy or chaotic environment

Relationship problems

Financial problems

Trouble at work or school

Loss and grief

Worry about the future

Heavy traffic

We are all wired to feel stress, but certain factors can predispose you to unhealthy levels of stress, including:

  • Being over 50
  • Being a caregiver to an ill family member
  • Living with depression
  • Being raised in a stressful family environment
  • Being a victim of crime or abuse
  • Living in a high-crime neighborhood
  • Living with chronic illness
  • Living in poverty
  • Having financial problems
  • Being socially isolated
  • Have an alcohol or substance abuse problem

Related Conditions and Complications

The long-term effects of uncontrolled stress can take a toll on your health. Chronic stress is characterized by sustained high blood pressure , which not only affects your heart but all other organs connected to the circulatory system.

Chronic stress can also affect your sense of well-being, which also has health consequences.

Over time, uncontrolled stress can contribute to:

  • Atherosclerosis (hardening of the arteries)
  • Coronary artery disease (which increases the risk of heart attack or stroke)
  • Type 2 diabetes
  • Stomach ulcers
  • Major depression
  • Anxiety disorders

Is Stress a Mental Illness?

Stress is not a mental illness, but it can contribute to mental illness. Persistently high levels of cortisone—referred to as hyperadrenocorticism —have been independently linked to an increased risk of anxiety disorders, bipolar disorder , and major depressive disorder (MDD) .

Treatments and Ways to Cope With Stress

Managing stress is key to avoiding long-term health problems. Depending on your levels of stress and general coping skills, you may be able to manage on your own. In other instances, you may benefit from working with a healthcare provider or mental health specialist.

You can’t always avoid stress, but you can manage it by making healthy lifestyle choices, including:

  • Exercising regularly : Exercise not only makes you feel better but also boosts "feel-good" hormones called endorphins . Just 30 minutes of walking per day can lift your spirits and improve your cardiovascular health.
  • Setting goals : Establish what you intend to achieve for your day, week, and month. Setting priorities will help you feel more in control.
  • Being practical : Be realistic about what you can achieve. While stress can be beneficial within limits, overtaxing yourself can undermine your health. Focus on what is truly important to you and adjust your goals to maintain a healthy work-life balance.
  • Staying positive : At the end of a stressful day, don't just drop into bed and try to forget about it. Take a moment to think about what you’ve accomplished and not what you didn’t get done.
  • Staying connected : Keep in touch with people who can provide emotional support and practical help. Ask for help from friends, family, and community or religious organizations if you are feeling overtaxed and stressed.

Mind-Body Therapies

There are many stress management tools you can turn to if you live a hectic lifestyle. Many of these approaches are endorsed by healthcare providers who understand how the mind influences the body and your overall health.

Some effective mind-body therapies for stress include:

  • Deep breathing exercises
  • Guided imagery
  • Progressive muscle relaxation (PMR)
  • Biofeedback

Psychotherapy

Psychotherapy (talk therapy) involves working with a therapist who can help you identify your sources of stress so you can better manage them. Although therapy is typically done in person, you can also have online sessions with a therapist who can see you regularly.

Different approaches may help depending on the source of your stress:

  • Cognitive behavioral therapy (CBT) : This involves identifying problematic behaviors or thought patterns so you can build strategies to change them.
  • Dialectical behavioral therapy (DBT) : This is a form of therapy intended for people who experience emotions very intensely.
  • Family therapy
  • Couples therapy

Prescription Medications

Sometimes medications are needed to help you through a stressful time. In such cases, you would need to get a prescription from your healthcare provider or a psychiatrist (rather than a therapist who cannot prescribe medications).

Some medications commonly prescribed for stress and anxiety include:

  • Benzodiazepines : These are sedatives that include Valium (diazepam), Xanax (alprazolam), Klonopin (clonazepam), and Ativan (lorazepam).
  • Selective serotonin reuptake inhibitors (SSRIs) : These are antidepressants that include Paxil (paroxetine), Prozac (fluoxetine), Zoloft (sertraline), and Lexapro (escitalopram).
  • Serotonin-norepinephrine reuptake inhibitors (SNRIs) : These are antidepressants that include Effexor (venlafaxine), Cymbalta (duloxetine), and Pristiq (desvenlafaxine).
  • Tricyclic antidepressants : These are a class of antidepressants that include Elavil (amitriptyline), Norpramin (desipramine), and Sinequan (doxepin).

When to Contact a Healthcare Provider

It can be easy to miss the signs of stress, particularly if you live a hectic lifestyle or are managing a heavy workload at work. Even so, it's important to notice the signs and take appropriate action if stress is interfering with your relationships, health, quality of life, and ability to function normally.

It may be time to see if a therapist or healthcare provider if:

  • You find yourself having regular outbursts for little or no reason.
  • You have trouble sleeping and are sleep-deprived .
  • You have gained a lot of weight because you are stress eating.
  • You have lost a lot of weight because you are too stressed to eat .
  • You are drinking, smoking, or taking drugs to deal with stress.
  • You find it hard to get out of bed and feel persistently on the verge of tears.
  • You have panic attacks .

Stress is a natural response to physiological or psychological threats or challenges. Stress can be beneficial, helping push you to achieve more, but it can affect your health if it is extreme or chronic. Left untreated, chronic stress can contribute to heart disease, mood disorders, stomach ulcers, and diabetes.

The best way to manage stress is to live a healthy, balanced lifestyle and practice relaxation techniques like yoga, meditation, or deep breathing exercises. Psychotherapy and prescription medications (like antidepressants) can help if self-help treatments are not enough.

Centre for Studies of Human Stress. Biology of stress .

Romano A, Tempesta B, Di Bonaventura MVM, Gaetani S.  From autism to eating disorders and more: the role of oxytocin in neuropsychiatric disorders . Front Neurosci. 2015;9:497. doi:10.3389/fnins.2015.00497

Yarikbeygi H, Panahi Y, Sahreai H, Johnston TP, Sahebkar A. The impact of stress on body function: s review . EXCLI J.  2017;16:1057–1072. doi:10.17179/excli2017-480

National Institute of Mental Health.  Panic disorder: when fear overwhelms .

Konstantinou GN, Konstantinou GN.  Psychological stress and chronic urticaria: a neuro-immuno-cutaneous crosstalk. A systematic review of the existing evidence .  Clin Therapeutics . 2020;42(5):771-782. doi:10.1016/j.clinthera.2020.03.010

Oyola MG, Handa RJ.  Hypothalamic-pituitary-adrenal and hypothalamic-pituitary-gonadal axes: sex differences in regulation of stress responsivity .  Stress . 2017;20(5):476-494. doi:10.1080/10253890.2017.1369523

James KA, Stromin JI, Steenkamp N, Combrinck MI. Understanding the relationships between physiological and psychosocial stress, cortisol and cognition . Front Endocrinol (Lausanne). 2023;14:1085950. doi:10.3389/fendo.2023.1085950

American Psychological Association. Stress in America: our health at risk .

Mariotta A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication . Future Sci OA. 2015 Nov;1(3):FSO23. doi:10.4155/fso.15.21

Lin TY, Hanna J, Ishak WW. Psychiatric symptoms in Cushing’s syndrome: a systematic review . Innov Clin Neurosci. 2020 Jan 1;17(1-3):30–35.

Ramirez-Garcia MP, Gagnon MP, Colson S, Cote J, Flores-Aranda J, Dupont M. Mind-body practices for people living with HIV: a systematic scoping review . BMC Complement Altern Med. 2019;19:25. doi:10.1186/s12906-019-2502-z

American Psychological Association.  Psychotherapy .

National Institute of Mental Health.  Anxiety disorders .

National Institute of Mental Health. 5 things you should know about stress .

By Michelle Pugle Michelle Pugle, MA, MHFA is a freelance health writer as seen in Healthline, Health, Everyday Health, Psych Central, and Verywell.

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Stress Management Essays

Stress Management Essays

Stress is now a major problem in many countries around the world. What are some of the factors in modern society that cause this stress, and how can we reduce it? In present times, stress has become a very common problem that people are facing all over the world. This essay will examine its potential causes and possible ways of reducing it. The predominant factor for leading a stressful life is work pressure. As industries are growing rapidly, the competition among them is also increasing day by day, thus enforcing employees to work harder and harder to maintain their company's reputation and position in the competitive world. Consequently, in order to meet their task deadline, people always feel constant pressure upon them. For instance, it is evident that due to work pressure many IT professionals face problems related to mental health such as depression and anxiety. The other factor responsible for this tension is nuclear families. For working couples, managing both work and home at the same time is a challenging job especially when they are leaving away from their parents, and hence, they do not have anyone at home to depend upon for small assistance. There can be a number of ways to release this anxiety and pressure. Firstly, people need to learn to maintain work-life balance which is essential for leading a happy and fulfilling life. There are many stress management programs available these days that are very helpful in handling mental pressure. Secondly, physical activities are considered as a stress buster by many medical professionals. For example, yoga and power yoga have proven to be successful in improving both mental and physical health. Thus people can join some sports or physical activity on a regular basis to reduce their day to day life stress. In conclusion, work-related stress and fast-paced life are the main reasons for stress among people. However, people can manage it effectively by doing physical exercises and meditation as a daily practice.

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Stress in Modern Society

Hi can someone review my writing for this change in society essay and give it a band score if possible please? In some societies, stress is now regarded as a major problem, and it is thought that people suffer from more stress than they did in the past. However, others feel that the amount of stress people have today is exaggerated. They say that previous generations were under more pressure, but the idea of suffering from stress did not exist. Discuss both these views and give your own opinion. It is undeniable that life has been upgraded remarkably for the last decades. People live an easier and more convenient life, yet are put under a lot of of pressure, which is now one of societies' biggest issues. However, some people argue that people today do not suffer from as much stress there was in the past when the concept of stress did not exist. I personally think that each generation deals with different kinds of pressure. To begin with, people in modern societies tend to have numerous concerns whilst pursuing a high living standard. Employees are forced to work longer hours which results in a large amount of stress. Modern problems in finance, business, education and relationships usually put people in distress as well. Moreover, pollution caused by technology development has brought about a lot of serious diseases adding up to the endless list of today's concerns. On the other hand, life of the previous generations was no less stressful. Without the help of technology, people in the past would have a lot of difficulties in doing everything on their own. Furthermore, as a result of war and ages of economic depression, poverty and diseases became the largest problems most people had to face. However, they were not likely to suffer from emotional instability from pressures. Common today's mental illness resulting from stress such as bipolar, eating disorder, social anxiety did not exist. In conclusion, I think that the pressure that each generation is under aredistinct and incomparable. Nevertheless, unlike us, our ancestors had learned to manage it quite well.

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Causes of and Solutions to Stress

by Fizza (Pakistan)

Stress is now a major problem in many countries around the world. What are some of the factors in modern society that cause this stress, and how can we reduce it? In the contemporary world, the issue of stress has been found to affect almost everyone at some point in their lives. This essay will look into the precedents of rising stress levels in society, and potential measures that can be taken to avoid or reduce it. The reasons of stress can either be physiological or psychological. Among the former, the use of screens is the leading factor. In the present information age, the lifestyle of people and the nature of their jobs have altered. One of the most notable changes is a very high tendency of screen use in the form of desktops, laptops and mobile phones among others. Spending long hours focusing on screen causes the muscles to stiff and boost the stress level. If we talk about the latter, people belonging to almost all age groups residing across the globe face tensions about various matters related to education and jobs due to heightened competition in these fields. Such worries coupled with uncertainly about future lead to increased stress levels. Although the problem of stress is definitely prevalent in current context, there are a number of stress management techniques that can be learned to tackle this issue. First, one must take short breaks for simple exercises while doing office work or while studying to relax the muscles and avoid stress. Second, consultation with a sincere friend or a psychiatrist for catharsis can turn out to be helpful when someone is facing high stress level. In addition to these, one must also try to stay away from certain situations that cause stress for example toxic relationships, dishonest friendships and political environments. In conclusion, due to changes in overall society, people are more likely to experience stress. Although it is a pressing issue, it can be solved easily through adopting some crucial yet uncomplicated measures.

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How to Manage Stress at Work Essay

Introduction.

Stress is among the major costly and significant cause of health troubles and mental agony. Stress at work place is considered the major primary stressor. Work stress is thought to affect individuals psychological and physical health as well as the organizations effectiveness in adverse manner. Work stress is one of the ailments that are acknowledged worldwide to be affecting the healthiness of the organization and the health or workers.

Workers who are stressed out will probable have a low motivation towards their work. In addition, stress can be detrimental to such member of staff as it possesses potential danger to their safety at work and in generally their efficiency is extremely low.

Pressures at workplace and at home can cause stress. Sometimes it may be beyond employees mandate to protect the staff against the stress caused by external factors for instance domestic strife but they can protect them from the stress that arises from work (Mandler, 2008).

Stress has proved to be a major challenge in the realization of the organization objectives. It may have adverse effects on the organization and the workers. Effective and good management and an aspect of good organizational structure and culture play a vital role in stress prevention.

In case the staffs are already stressed, the management should be aware of the situation and possibly devise a mechanism of addressing the challenge. There is generally low or minimal stress when one is adorned with resources, time, and experience to manage the challenges in any given situation.

Stress can be viewed as a negative experience that deprives the organization of the productivity potential and it is an inevitable consequence of an occurrence. Stress depends on the peoples perceptions and attitudes towards a given situation and this determines how they will cope with the situation.

To be able to develop stress management strategy for any organization, it will be essential to understand the causes of the stress in any given organization (Davis, Eshelman, McKay & Fanning, 2006).

Causes of Stress and Solutions

There are many possible causes of stress in any work set-up. It is vital to recognize and identify the main causes of stress in any organization and be able to develop mechanism of coping up with the challenges that stress at work is likely to present.

Among the typical stress, inducers include the cases of excess workload which most of them do not have realistic deadlines to deliver, this is likely to make people rush, and this puts the employees under pressure. Most of the people are overwhelmed in these situations. On the contrary having insufficient workloads may also result in stress as the individuals feel underemployment and their skills are not being maximized.

In such scenarios, one feels the organizations may not appreciate the potential at their disposal. It would be important to define clearly the tasks to be done in any given timeframe and both the interested parties to be involved in the generation of the work plan that will guide the operations or the activities to be done at any given time.

Another possible cause of stress is when one lacks control of the work he or she is in charge. The lack of control of the activities at work may result in one being stressed since the individuals cannot plan or organize the work according to his or her wish. Poor working relationship and lack of interpersonal support is likely to affect ones performance in any organization.

Such scenarios make staff feel isolated and their general lack of coordination of the activities in the organization. In such cases, it is very important to define the line of command and the individual’s area of jurisdiction to minimize conflicts (Davis, Eshelman, McKay & Fanning, 2006).

The demands on individuals to do the job that they do not have experience on may also expose one to stress conditions. Having insufficient training in most of the tasks one is involved in is likely to frustrate one in carrying out their responsibilities at the organization. Here most individuals are not able to deliver and are at risk as a result of fear of not being able to deliver the expected outputs in a given task assigned to them.

It is important that the right people are employed for the right job. During hiring, it would be important for the supervisor of any individuals to go through the job descriptions and evaluation to be done to identify the training needs that the staff may need to be able to perform the given task effectively.

There are also challenges associated with promotion into a new position. Most people find it difficult to settle when given a new position especially when it comes to promotions.

The requirements for adapting to a new office contribute to such pressure. Such challenges come with the more demands that the position presents and the changes in the possible relationship and associations with colleagues. The organization should have clearly defined rules governing promotions and pay increment procedures that are transparent where every due recognition must be given t9o the deserving individual

There are concerns related to job security, most people feel under pressure to deliver in order to be guaranteed their job. Such scenarios lead to people working extra hours and sometimes out themselves under unnecessary pressure with an aim to impress. This can be said to be caused by lack of other career opportunities, which leads individuals to stick to the job they may not be comfortable with.

People also get stress as they strive to get pay rise or attain a certain level of pay level. Most of the jobs pay individuals based on the output and most of the jobs are such that the more you work the more the possible returns. It will be essential to cultivate the culture where individuals explore mechanisms of working smart rather than working hard. Working harder has shown to detrimental to people physical and health situation.

There are also cases of harassment and bullying that is reported in most organization. This usually happens in all levels of work. The causes for the bullying and harassment are believed to be varied from the racial factors, gender, age, and affiliation in the organization. Cases of sexual harassment have gone unattended because the victims fear the stigmatization that may result.

Such cases have been reported in most organization where men and women have been sexually exploited at the expense of their ethical believes and subscriptions and this has led to many suffering in silence (Muchinsky, 2009). It will be essential for the system to have in place an amicable mechanism that is able to address such cases without making the fuss on the victims.

Most of the racial cases will require the cultivation of the spirit of team work where all the players in organization feel being part of the organization. Such situations will require the top management team lead by example and have an open system where the members work together as a team and not like a gang where consultation is not allowed.

The system must also be open in such a way that appropriate consultation is carried out when any major decision is made that is likely to impact on the life of any staff in the organization to reduce the cases of uncertainty and rise of informal organization.

There are incidences of blame culture where no one wants to be accountable for the action or mistake. The existence of blame culture within any business set up arise when people in the organization are not willing to take responsibility for any action or mistake that has occurred in the organization.

This has resulted in rise in temperature especially when the mistake is likely to have serious effects on the organizations performance or image. It is essential that everybody be trained to take responsibility for his or her actions.

The organizations must clearly define the job profiles for all staff members. Furthermore, the chain of command must be developed and who is in charge of which department be clearly stipulated to reduce uncertainty when it comes to who takes responsibility or credit for any happenings in the department.

Existence of weak and ineffective management in any organization is likely to stress most of the good staff. Such scenarios mostly leave the staff with a sense of absence or lack of direction and this mostly frustrates their effort in pursuing their individuals and organizations goals.

The lack of direction has such far-reaching effect to the organizations performance. On the reverse, there are cases where there is over-management and here we see the employees feeling undervalued in the organization and this may affect their self-esteem. It is very essential for the management to be able to clearly define the lines of command and have an all-inclusive decision making structure in all levels of management.

The organization must have clear organs at the various levels of management. The set up should be in such that the decisions made at operational level are binding. The same should be the case with decisions made at the tactical management level and the strategic management level. The organizations should have an effective decision support system at all levels that are informed of the decisions being made.

All the staff would like to play their role in various levels, the ability of the organizations to delegate the decisions to various levels of management would cultivate the culture of collectiveness, and this would promote the inclusiveness of all the stakeholders in the running of the organization (Hackman, 2007).

In such cases the staff will be motivated and their contribution in various consultative meetings is likely top boost their value to the organizations and their self-esteem.

Another evident cause of stress is the existence of different levels of reporting and mostly with different goals and objectives. This can result in conflict, as each manager would like his or her work to be treated as urgent and important. This is likely to put a lot of pressure on the individuals and forced to treat every work on table as very urgent and important.

Operating in such a quadrant may result to individual breakdown and there are tendencies of poor performance. It will be essential for all the managers to be consulted when drafting the work plan of the staff to minimize the conflict of interest when carrying out the work when one is reporting to multiple managers. This is likely to be achieved when the time allocated for serving each manager is well documented as specified.

There must be a working mechanism put in place to addressing the possible conflicts that may arise in such circumstances. The staff must be advised on how to plan the work and be able to given promises on what he or she can realistically deliver.

Planning your work is likely to reduce the last minute rush to meet every deadline. Having ones, priority right is likely to productively, guide individual’s performance in such cases (Muchinsky, 2009).

The failure by the management to inform the employees of any impending changes is likely to result in stress. Decisions that are likely to have a long term effect on the future of the employees must be communicated clearly to the staff and there should be a reliable conflict address system in place to act as mediators in case such decisions are likely to affect the operations in the organizations (Hackman, 2007).

Determination of the stress causes and addressing the challenges is very important in the survival of any organization. The procedure will always take into account the job analysis of the staff, the psychological assessment of the employees and the management, the legal issues related with the personnel selection and hiring procedures.

All these must be factored when determining the effective program to address the already stressed staff or reduce the likelihood of the situation from deteriorating.

Davis M., Eshelman E., McKay M. & Fanning P. (2006). The Relaxation and stress reduction workbook. California, CA: New Harbinger Publication.

Hackman, R.J. (2007). Leading teams setting the stage for great performances. Massachusetts, MA: Harvard University Press.

Mandler, G. (2008). Thought, memory and learning: Effects of emotional stress . New York, NY: Free Press.

Muchinsky, P.M. (2009). Psychology applied to work. 9th Ed. Summerfield, NC: Hypergraphic Press.

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My Recipe of Stress Management

As of today, the ability to manage stress is one of the most important qualities that a person has to possess in order to become successful. Why is it so? About 20 years ago the situation was completely different – people lad settled and deliberate lives , and were happy with that state. But what do we have now?

The world changed drastically within this period. There arose many opportunities, people understood that in order to reach their goals it was necessary to have fast reactions, clear plans and many other constituents. Of course, in this situation stress is inevitable . That is why psychologists invented various techniques of how to cope with stress and succeed out of its overcoming. As for me, I also have a recipe, which I successfully follow whenever there stressful situations occur .

To my mind, the main thing in stress management is the very perception of this state . If you consider it to be an obstacle in your life and you begin to panic whenever fast reactions are required from you, you will have many problems in this state . But if you perceive it as a catalyst of your reactions, will learn how to behave in calm and concentrated way in stressful situations , you are doomed to success and are sure to become a precious element of society and especially of your working environment. In this way, you will receive many additional opportunities instead of problems, which is great, isn’t it?

Of course, there are situations when you just can’t force yourself to action and are at a standstill. As for me, in such situations I try to relax for about 5 minutes , think about some pleasant things and return to my urgent assignment when the thoughts in my head become balanced and I am able to make reasonable decisions. In my case, the above mentioned methods work 100% and I really recommend trying them in your practice.

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Personal stress management plan.

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  • Approx Pages: 4
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            Being a student, my primary stressors involve school and career-related things. As a whole, school is without a doubt the most stressful thing in my life at the moment. Currently, I have 18 credits of classes, 15 of which are junior-level civil engineering courses. These classes involve many hours of studying and work every week, not to mention having an exam in at least one class nearly every week. My classes occupy most of my free time during the week, and can be exceptionally stressful at times. School also brings with it several other stressors. For example, I work eight hours a week as a tutor. While this is not a huge amount of hours, it can be stressful at times because I have appointments with difficult students, and working makes it harder to get all my work done. Finances do stress me, but fortunately I am fairly well off in that respect, which saves me a lot of stress.              Another big stress at the moment is my search for an internship. I have been searching since the beginning of the semester, and I have contacted approximately 50 companies. It seems as though civil engineering firms do not have a lot of work currently, thanks to a slow economy. Internships are critical for civil engineering because first, we all need to earn money, and second, employers like to see previous experience when hiring students right out of college. As of writing this report, I still do not have a definite internship and there are only a few weeks left in the semester.              There are many techniques and strategies for managing stress. Many of these include physical activities such as breathing techniques and exercise. Mental activities such as meditation and mental imagery have also helped many people manage stress. Other techniques such as improving time-management skills, decreasing or eliminating drug and alcohol use, and diet improvement have been proven to help as well. Many commonly prescribed stress management techniques are actually lifestyle changes that prove to be beneficial in many ways beyond just stress management.

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1. stress management.

personal essay about stress management

Stress Management The first step in combating stress is identifying its origin. ... Plan meals that promote a healthy life style. Food guides are available to help plan meals. ... Why take the time to set up a stress management program? ... Study: Stress management reduces heart attack risk (Online). ...

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2. Handling Stress

personal essay about stress management

There have been many studies done on the management of stress. ... This group of students was placed in stress management sessions. ... The course entitled Psychology and the Management of Stress: Theory and Application (Personnel and Guidance Journal) has been set up to acquaint students with theory and research related to stress management techniques. ... They also help in student development and emphasize on personal awareness, the development of personal change strategies, and the periodic review of those strategies. These stress management programs or courses are not the only things t...

  • Word Count: 1975
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3. Creative Time Management by Barkas

personal essay about stress management

Another way to better your time management is to reduce fatigue and stress. ... There are many ways to reduce stress such as exercising, eating well, or planning. ... "Do" lists, creating a personal planning calendar, and file systems are just a few of these tools and techniques. ... The next chapter is concerned with improving your personal time management. The first topic of personal time management is recreation. ...

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4. Wellness

personal essay about stress management

The first way is planning. One could be able to plan what reactions that are likely to occur as a result of stress. ... "On the short-term, time management helps reduce stress by creating more time, managing and avoiding distractions and increasing productivity and personal effectiveness. ... Stress Management 5 Time management however, is an occupational technique used in reducing stress. ... People fail to realize that attitude is fundamental stress management. ...

  • Word Count: 1733
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5. Stress In The Workplace

personal essay about stress management

For this paper, I plan to describe, in depth, the stresses that many endure in their workplace, including where stress comes from, why stress occurs, what the cause of stress is, and how you can manage and control stress. ... They have been defined as Type A behavior pattern and susceptibility to stress and to stress effects. ... The second individual source of work stress is known as susceptibility to stress and to stress effects. ... There are three phases of worker burnout: emotional exhaustion, depersonalization, and feelings of low personal accomplishment. ... These goals were incl...

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6. Nature of stress

personal essay about stress management

Employees should be involved in scheduling, planning, decision making, and implementing. The work environment should also recognize personal stress that is brought to work. ... In order to maintain work stress symptoms down, management could distribute flyers with tips on managing stress. ... This addresses not only management of stress once it arrives, but it tries to prevent stressors. Management should also include personal fitness programs that will help reduce stress and reduce at the same time medical cost, absenteeism, and turnover and has a positive effect in job satisfaction. ...

  • Word Count: 809
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7. Job Stress

personal essay about stress management

Because >job stress -- and the management of it >-- has become a focal point in the workforce, employers have >found it necessary to implement stress management plans in order >to once again harmonize the work environment. ... It can be argued >that stress management plans must take "top priority" (Anonymous >PG) if an organization is going to run >smoothly and have the least amount of frenzied workers. The >initial step in implementing such a stress management plan is to >first identify the factors that are causing the stress, followed >by establishing a plan of action and then pu...

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8. Stress In The Work Place

Acute stress is defined as a normal level of stress. ... Traumatic stress is the Stress 3 last level of stress listed. ... Effective stress management programs take individual differences into account and tailor the stress action plan to fit the individual. ... Stress 4 Stress can be complex and often overwhelming. Identifying the complexities and puzzles of ones personal stress situations can make stress more manageable and lessen its damaging impact. ...

  • Word Count: 954

9. Management

personal essay about stress management

How we dispose of that time is time management. ... While some stress is useful, it can help in focusing and increasing efficiency; too much stress creates problems. In fact, 70% of medical visits are stress related. ... It may improve your career by helping you to be able to plan the use of your time so that tasks can be completed in timely manner, and so time is available for planning, thinking, and reflection. ... Also it will give you more personal time to yourselves. ...

  • Word Count: 601
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Why Data Breaches Spiked in 2023

  • Stuart Madnick

personal essay about stress management

And what companies can do to better secure users’ personal information.

In spite of recent efforts to beef up cybersecurity, data breaches — in which hackers steal personal data — continue to increase year-on-year: there was a 20% increase in data breaches from 2022 to 2023. There are three primary reasons behind this increased theft of personal data: (1) cloud misconfiguration, (2) new types of ransomware attacks, and (3) increased exploitation of vendor systems. Fortunately, there are ways to reduce the impact of each of these factors.

For many years, organizations have struggled to protect themselves from cyberattacks: companies, universities, and government agencies have expended enormous amounts of resources to secure themselves. But in spite of those efforts, data breaches — in which hackers steal personal data — continue to increase year-on-year: there was a 20% increase in data breaches from 2022 to 2023 . Some of the trends around this uptick are disturbing. For example, globally, there were twice the number of victims in 2023 compared to 2022, and in the Middle East, ransomware gang activity increased by 77% in that same timeframe.

  • Stuart Madnick  is the John Norris Maguire (1960) Professor of Information Technologies in the MIT Sloan School of Management, Professor of Engineering Systems in the MIT School of Engineering, and Director of Cybersecurity at MIT Sloan (CAMS): the Interdisciplinary Consortium for Improving Critical Infrastructure Cybersecurity. He has been active in the cybersecurity field since co-authoring the book Computer Security in 1979.

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COMMENTS

  1. Example Personal Stress Management Plan

    Mental activities such as meditation and mental imagery have also helped many people manage stress. Other techniques such as improving time-management skills, decreasing or eliminating drug and alcohol use, and diet improvement have been proven to help as well.

  2. Stress Management: How to Reduce and Relieve Stress

    Tip 1: Identify the sources of stress in your life Tip 2: Cut out unhealthy ways of dealing with stress Tip 3: Practice the 4 A's of stress management Tip 4: Get moving Tip 5: Connect to others Tip 6: Make time for fun and relaxation Tip 7: Manage your time better Tip 8: Maintain balance with a healthy lifestyle

  3. Stress Management Essay

    Long Essay on Stress Management is usually given to classes 7, 8, 9, and 10. The increasingly busy lives that people choose to live today cause a lot of stress on their minds. Stress is a mental tension that is caused by taxing, demanding, and burdensome circumstances. Stress affects one's mental stress and mood and has adverse effects on ...

  4. An Overview of Stress Management

    Stress management is the range of techniques, strategies, and therapies designed to help people control their stress. This can include lowering acute stress, but it is often aimed at lowering chronic stress to improve health, happiness, and overall well-being. Stress management strategies may include: Deep breathing Eating a healthy diet

  5. Essay on Stress Management in English for Students

    Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person's stress level, especially chronic stress. If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

  6. Stress Management: Personal Success Plan Essay

    Stress Management: Personal Success Plan Essay Exclusively available on IvyPanda Updated: Feb 12th, 2024 Table of Contents Introduction Stress can be defined as overload experienced by human beings when they are faced with demands either mental or emotional such that they cannot handle them.

  7. Essays About Stress: 5 Examples And 7 Helpful Prompts

    7 Writing Prompts for Essays About Stress. 1. What Is Stress. Use this prompt to help your readers know the early signs of stress. Stress is a person's emotional response to pressure to meet standards, commitments, and responsibilities. It usually occurs in a situation or an outcome we fail to manage or control.

  8. Best ways to manage stress

    January 8, 2015 Image: Thinkstock Meditation can trigger the antidote to stress, called the relaxation response. Goal setting and relaxation techniques reduce stress and ease the physical and emotional burden it can take. Stressful experiences come in many forms, such as a demanding job, a chronic disease, or an argument with a loved one.

  9. Stress management Stress basics

    By Mayo Clinic Staff Stress is a normal psychological and physical reaction to the demands of life. A small amount of stress can be good, motivating you to perform well. But many challenges daily, such as sitting in traffic, meeting deadlines and paying bills, can push you beyond your ability to cope.

  10. What Is Stress? Symptoms, Causes, Treatment, Coping

    Acute stress: Acute stress is a very short-term type of stress that can either be positive or more distressing; this is the type of stress we most often encounter in day-to-day life.; Chronic stress: Chronic stress is stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job; chronic stress can also stem from traumatic experiences and ...

  11. Personal Stress Management and Relaxation Techniques

    Personal Stress Management and Relaxation Techniques Self Evaluation Essay Exclusively available on IvyPanda Being a busy mother can be quite overwhelming and I often need relaxation. It was difficult to relax for me and now I understand why. I simply did not know how to do it right. I tried three techniques and I find them very effective.

  12. Stress Management: Personal Stress Techniques

    This paper, "Stress Management: Personal Stress Techniques", was written and voluntary submitted to our free essay database by a straight-A student. Please ensure you properly reference the paper if you're using it to write your assignment. Before publication, the StudyCorgi editorial team proofread and checked the paper to make sure it ...

  13. Essay on Stress

    The goal of stress management is to improve the sense of well-being and reduce physical, emotional and mental problems. Stress management is not about eliminating stress but rather learning to cope with it. List of Topics Essay on Stress Management | Causes, Impacts of Stress & Ways to deal Stress in Life Importance of Stress Management

  14. Signs of Stress and How to Cope With It

    Numbness in the fingers and toes. Changes in appetite (eating too much or not at all) Depression and anxiety. Many of these symptoms can also occur when acute stress is severe, such as during a panic attack. Sometimes, the symptoms come on so quickly and profoundly that it may seem like you're having a heart attack.

  15. Stress Management Essays

    This essay will look into the precedents of rising stress levels in society, and potential measures that can be taken to avoid or reduce it. The reasons of stress can either be physiological or psychological. Among the former, the use of screens is the leading factor. In the present information age, the lifestyle of people and the nature of ...

  16. How to Manage Stress at Work Essay

    Planning your work is likely to reduce the last minute rush to meet every deadline. Having ones, priority right is likely to productively, guide individual's performance in such cases (Muchinsky, 2009). The failure by the management to inform the employees of any impending changes is likely to result in stress.

  17. My Recipe of Stress Management Personal Essay

    Place an Order To my mind, the main thing in stress management is the very perception of this state. If you consider it to be an obstacle in your life and you begin to panic whenever fast reactions are required from you, you will have many problems in this state.

  18. Stress Management Essay

    Stress. Stress is normal. It happens to everyone, and affects everyone differently. It is a feeling of being overwhelmed for handling things you aren't used to. Stress is also known as a response or something that changes in the body caused by emotions, social, physical, or economical issues which can cause tension mentally and physically.

  19. Personal Essay About Stress And Anxiety

    The wheel said that time management, relationships is the highest Health and stress management, self -knowledge and study skills is the second highest, study skills and personal life skills are the third highest and career is the fourth highest. I rate myself base on the things I have achieve in life.

  20. Personal Narrative: My Experience Of Stress

    My experience of stress can be best described as a rollercoaster, steadily climbing and once at the top it can plunge down and back up and to the left and to the right, almost as if the stress is controlling the ride. Stress has changed over the years as well. My early childhood life didn't include the worry of life, but the concern of self.

  21. FREE Personal Stress Management Plan Essay

    FREE Personal Stress Management Plan Essay Type a new keyword (s) and press Enter to search Personal Stress Management Plan Word Count: 1049 Approx Pages: 4 Save Essay View my Saved Essays Downloads: 2 Problems? Flag this paper! All ExampleEssays.com members take advantage of the following benefits:

  22. Stress Management essay

    Stress Management essay jade boyd november 26, 2016 stress management stress effects everybody from time to time, but there is general consensus that college. ... Personal Learning Skills Ii (UNIV 111) 3 Documents. Students shared 3 documents in this course. University New Mexico State University. Academic year: 2016/2017.

  23. Why Data Breaches Spiked in 2023

    Post. In spite of recent efforts to beef up cybersecurity, data breaches — in which hackers steal personal data — continue to increase year-on-year: there was a 20% increase in data breaches ...