Handling Everyday Stress

We know the proper handling of everyday stress is essential to keeping on track with your quit plan. Create a stress management system, or SMS, and you make managing those day to day stressors easier. Stress management can be looked at as a short term and long term problem and should be managed with both short term and long term solutions. In the midst of short term stressors, such as traffic jams and homework battles, a short term plan is a great way to diffuse the stress bomb. Here are some essential steps to a successful short term stress management system:

1. Recognize what triggers your stress response and realize when you are becoming stressed. Knowing what your “pet peeves” are the first step in diffusing the damaging affects of stress.
2. Remove yourself from situation if possible. This is the adult version of the timeout. Removing yourself from a situation for a short time, even mentally, helps reduce your reactivity to the stress.
3. Regroup. Take time to consult with an accountability partner or group, someone who encourages you in your quit plan, and share what is bothering you. This can be an AA or church group, pastor or close friend. You can also find support online at supportgroups.com.
4. Respond appropriately to the situation. With all your tools, advice from your accountability person, decide what solution to your stress gives you the best outcome. For instance, next time you are in a traffic jam you might use the opportunity to turn up the music. Looking at the “problem” as an “opportunity” helps you decide the best course of action.
5. Re-condition yourself to respond positively to stress the next time by mentally practicing the successful SMS steps that worked to diffuse the situation. Go through the plan that worked in your mind a few times to solidify the success.

Next I will post what to include in your long term stress management system to help you get quit and stay quit.