Stress Management Plan
Considering the stress management assessment that you have completed above, create mini action plans on addressing these stressors in a proactive way. Remember that making lasting behavioral change takes time to adopt on a permanent basis. Thus, propose do-able goals that you can adopt in the time available.
Mini Stress Management Action Plans
Examples of a few mini action plans could include the following:
- Institute an exercise program through going for a 20-30 minute walk or roll in your wheelchair at lunchtime. See the NCHPAD website (www.nchpad.org) or call NCHPAD at 800-900-8086 for a myriad of examples of accessible exercises that can be practiced in limited time periods.
- Take regular breaks and move regularly. Practice flexibility exercises at your desk with your arms, neck, and shoulders. A 5-minute break to the water cooler can also assist you with relaxation.
- Make a to-do list, and rotate your tasks on a daily and weekly basis.
- Start a daily practice of gratitude and mindfulness by recording one or two things you are grateful for in a small notebook. This practice can help you orient to a more positive outlook.
- Begin a relaxation program by practicing relaxation exercises in short 5-minute intervals throughout the day, such as in the morning, at lunchtime, late afternoon, and at bedtime. If possible, use a watch with an alarm feature so that you can completely release in the 5 minutes designated for your relaxation. Even closing your eyes and focusing on your breathing for a few minutes while sitting at your desk can help to affect a relaxation response.
- If you have a tendency to snack on food which is high in sugar and fat, prepare healthy snacks, such as cut-up vegetables with hummus, low-fat yogurt, whole-wheat toast with peanut butter, a slice of cheese with whole-wheat crackers, fruit. See NCHPAD's Nutrition section (http://www.nchpad.org/Articles/12/Nutrition) for additional ideas on healthy snacks.