Stress Management Plan Essaytyper

Create Your Reduce Stress Plan

Creating a reduce stress plan may seem like a lot of work.
It is worth it?

Some people don't need a stress management plan. They just read about different ways to relieve stress and apply one or two that seem appropriate.

For other people a stress management plan is really helpful.

So here are some suggestions and tools you can use.
Keep your plan simple, and implement it gradually.
Then you will see your stress levels come down and your levels of peace, heath and happiness go up.

This is a 6 step process to create your Reduce Stress Plan. Try not to take too long making the plan. It is often more useful to get started simply than to try and get it “perfect” the first time.

Step 1 - Evaluate Your Current Situation

Is stress mounting in your life? Has it reached uncomfortable levels? When stress levels are too high our health is at risk.

Sometimes people use a Life Events Inventory to help them evaluate their stress levels.
This article from Wikipedia allows you to
take the Holmes Rahe Stress Scale Test.
(It will open in a new window.)

Sometimes people simply do a self assessment of their current feelings and symptoms. Some common symptoms which may indicate high levels of stress include insomnia, indigestion, worry, anxiety, depression, fatigue, aches, pains, high blood pressure, skin rashes and an increase in colds, flu or infections.

Sometimes it is best to seek the advice of a trained health care professional. Consult with a qualified health care professional regarding any serious physical or emotional challenges.

Step 2 - Visualize What You Really Want

How would you like your life to look and feel?
How will you know when you have reached it?
Write it down.
Visualizing the goal and then writing it down, helps to enliven the possibility and make it more likely to occur.

Step 4 - Create Your Personalized Reduce Stress Plan

Learn About Stress Relief Techniques.
These stress relief tips are classified in 4 categories:
physical, emotional, mental and spiritual.

As you read about them, make a note –
which ones seem most appropriate for your stress management plan?

Create a balanced reduce stress plan to implement one or more suggestions from each of the categories on a weekly planning tool or calendar.

(See sample stress management plans below for examples and a blank form to work with.)

Make sure you can organize the reduce stress plan into small doable parts. Be patient. Sometimes slow and steady wins the race. It is often best to introduce only 1 or at most 2 new habits per month.

Step 4 - Start Implementing Your Plan

Be systematic and develop patience and the stress relief will come. Bodies and habits take time to adjust.

If you don’t meet your goals one day or one week, don’t completely give up. Stay committed but be gentle with yourself. Take it one day at a time. It does not work to force things. Gradually incorporate additional approaches as the first approaches your try become easy and habitual.

Get a commitment partner or cheerleader if possible. This is someone who cares about you and can encourage you in your new habits.

Step 5 - Do Weekly Evaluations of Your Progress

Modify your stress management plan as needed.

Keep the plan realistic.

If one method you try doesn’t seem practical for you explore another.

Eventually you will find a mix of approaches that work well in your life.

Step 6 - Celebrate Progress While You Enjoy the Journey

Stress relief is not an end in itself.
Stress relief is a way to help you fulfill your life purpose goals and dreams.
So give thanks for life’s blessings and go for it.

3 Sample Reduce Stress Plans to Guide You

A beginning plan -

A beginning plan is often best kept very simple. It takes time to build new habits.

A sample beginning Reduce Stress Plan might have a person add just one new behavior or stress relief method each month. After a month, when the new habit is well established, then add another complimentary approach.

We can not force stress relief. The results build cumulatively over time.
It might look like this:




Sleep at least 8 hours per night


Meditate or pray daily


Simplify your life with time management principles


Practice forgiveness daily


Eliminate sugar and sodas. Replace with pure water and fresh fruit.


Take a weekly exercise or yoga class


Visualize health and peace at least 5 minutes daily


Be grateful for everything


Consciously take 10 slow gentle breaths 4 times daily (before meals and bed)


Take herbal adaptogens twice daily


Remember to laugh frequently


Do at least 3 rounds of EFT per day on whatever is bothering me

An intermediate plan -

Another person's stress management plan might look like this:






Stop eating sugar and sodas
Laugh at least 2x per day and read jokes if necessary Visualize your goals as already accomplished 5 minutes per day Do at least one act of simple kindness per day

A more advanced plan -

After awhile of building healthy habits a reduce stress plan might look like this:





Exercise at least 30 minutes, 6 times per week

Do at least 3 rounds of EFT per day on whatever is bothering me

Visualize health peace and happiness at least 5 minutes per day.
Ask for and write God’s guidance to me each day

Consciously take3 slow gentle breaths at least 4 times per day - before each meal and bedtime

Give and receive at least one good hug or massage per day

Read or listen to something inspiring each day.

Meditate daily

Takeherbal adaptogens twice daily

Remember to laugh

Evaluate progress toward goals once per week

Be grateful for everything

Sleep at least 7 hours per night. Get to bed by 11pm
Practice forgiveness

Research solutions to challenges as needed

Be kind to all creatures including myself

Eat simple natural nourishing meals

Listen to beautiful music

Pray morning and evening

For a blank PDF form to help you create your own stress relief plan click here.

A Few Additional Perspectives to Consider:

Some people will be naturally oriented more toward the approaches in the physical column or the spiritual column or the mental column That's OK. What you do in one column will naturally also benefit the others.

But since life includes all these levels, to make optimum progress it is good to do at least something in each column and address each level of life specifically.

The mental tends to be more linear and logical. The spiritual is more subjective and experiential based on a level of awareness. The emotional has to do with energy flows and blockages and various kinds of associated feelings. The physical is, well it's physical. It deals with the world of tangible form and function. They are all part of life.

If you would like to make good progress in your reduce stress plan, having a list of daily stress relief activities may be helpful. Keep a record at the end of the day, what you actually did.

Once per week we suggest taking a look at the results of the plan. Then you can evaluate, modify and revise your stress management plan for the coming week, and start again.

Of course, it’s possible to be less focused on it and still make progress.

There is not single right way to do this. Relax, experiment, give it time and you will find what works best for you.

If all of this seems way too much for you to deal with by yourself, consider the benefits of Online Counseling. 

Or visit Gentle Stress Relief home page

Why Do Students Feel As If They Need Them?

I recently had the opportunity to speak with a former writer for a prestigious essay writing service and his experience in the industry.

"I have witnessed the steady growth of this industry for years. When I became part of the team for Rush Essay, I thought we would be writing academic content for students with below-average capacity. I was in for a surprise. We got orders from all types of students - lazy ones who only want to find an easier way out of a messy situation, as well as really smart young people who simply couldn't find the time to do their own work.

I was convinced that students who got into Harvard, Berkeley, Oxford, Cambridge, and other prestigious US and UK universities would work much harder than the ones admitted to "secondary" schools. In fact, they do work hard; and that is the exact reason why they cannot afford to fail. In some cases, the assignment's requirements are so complex that it's difficult for the students to understand what the real question is. The struggles of ESL students are even greater; it is nearly impossible for them to produce degree-level academic content. Since the charges for plagiarism are serious, they have to rely on essay writing services as a solution that provides unique content by the given deadline."

Some statistics - Who buys papers online?

The essay writing industry is a source of interesting statistical data. California, New York and Texas are the most popular regions where orders were coming from. Stanford, UCLA, Berkeley, NYU, Columbia, University of Houston, and other institutions from these states are known for their competitive systems. A student who hopes to graduate from one of these universities usually needs to rely on "unorthodox" methods to deal with all challenges imposed by the professors. Since academic writing is becoming one of the most prominent aspects of the educational system, the constant development of the custom-writing industry is clearly justified.

The most popular types of content requested from custom-writing services are essays, research papers, and MA thesis. Students have an abundance of essays and research papers to write, so there is nothing unusual in the fact that professional writers mostly deal with these types of assignments. When it comes to subjects, students most commonly struggle with projects for Business, English language, and Management courses.

According to those within the industry, buying papers is a necessary reaction to serious underlying issues in the educational system. All college and university professors will tell you the same thing: to them, the act of purchasing papers online is no different than plagiarism. However, some argue that the issue is more complex than that claiming, that the content completed by professional writers is not plagiarized. It is completely unique, well-researched and properly-referenced. When a customer buys this type of product, he has the right to use it as a source for another paper, or simply submit it as his own. The teacher may suspect that the student didn't write a particular paper, but there is no way to prove such claims. Higher education is an industry on its own. Universities accept more applicants, including international students who don't have the needed grasp of the English language to write extraordinary academic content. On the other hand, they don't provide effective support that would enable these students to fit into the system.

The benefits of using custom-writing services are immense for foreign students. In addition, students with part-time jobs, older students who have families and those who are going through tough personal struggles simply need help to go through all challenges they face. The rapid growth of the custom-writing industry is a symptom of the great weaknesses within the educational system, which put students through a great deal of stress and emotional struggle.

What About The Moral Argument?

We all know the definition of cheating is, and simply saying that the work is more challenging for most or that they may not receive enough support from educators, or have enough time to dedicate to the work does not change the definition of cheating, or make it right in any way. Speaking from both ends of the argument, there are those that feel as if these services are creating lazy students and helping to grow an unprepared workforce.

Writing is a vital skill that is applied in many areas of life, especially for those who are entering the workforce, whether they are doing so as an employee or a business owner.

With communications being a vital skill for anyone entering the workforce, our education system recognizes this and strives to prepare our students by requiring them to improve this skill through writing assignments. By outsourcing the work, students, are depriving themselves of the opportunity to strengthen their communications and writing skills.

Are professors and teachers that difficult to reach that so many prefer to risk the stiff penalties of being caught cheating, rather than asking for help? There are many other options available for international, and any other student that may be struggling to keep up, from study groups, to programs within schools and Universities, such as writing centers. What they do require, however, is that the student actually make an effort, by simply making the decision to apply themselves.

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