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Stress Management

Stress Management

Stress is an individual’s physiological response to an internal or external stimulus that triggers a hyperarousal neurological reaction. You can manage stress with scientifically-sound techniques that enable you to effectively combat this psycho-physiological reaction. Stress management techniques are often a combination of physical and psychological strategies. Most of the stress management help programs and training programs are based on various scientific models of stress management.

Various Models of Stress Relief

The Transactional Model and Health Realization Model are popular models.  The Transactional Model formulated by Richard Lazarus and Susan Folkman in 1984 views stress as an “imbalance between demands and resources” and “a pressure that exceeds one's perceived ability to cope”. This model of stress management for a healthy living recommends that stressors should be perceived as positive challenges and not as a threat. This model helps to manage stress by perceptional change about potential stressors and stress triggers. Similarly, The Health Realization/Innate Health Model of stress is based on the idea that stress is not dependent on potential stressors and is a product of the mind.

There are many remedies to manage stress and strategies include regular physical activity and staying active, being in contact with natural elements like a bright sunshine, self-regulated disciplined life-style, good food, identifying stressors, giving time for relaxation, and positive thinking. Experts also suggest that an open outburst or a talk with our loved ones is one of the best ways to manage stress. Massage, Meditation, Biofeedback therapy, Yoga, Music and Dance are excellent means in fighting stress.


  • Meditation is a psychic practice that brings the mind to calm. 
  • Some forms of meditation recommend engaging the mind in the present moment and some forms recommend concentrated thinking on a particular object or thing. 
  • Guided Imagery Technique, also known as the Visualization Technique, is another form of Meditation that has been found useful in stress relief. 
  • Yoga is yet another stress relief technique that involves a combination of breathing and posture techniques. 
  • Tai chi is a stress relief technique that is based on a series of slow, flowing body movements. 
  • Massage therapy like the Swedish massage or Shiatsu is a popular soothing stress relief technique. 
  • Biofeedback therapy involves using electronic instrumentation to monitor specific, often unconscious physiological activities and subsequent "feed back" of the information to consciously change those patterns to reduce or eliminate stress.
  • It is recommended to turn off the television and computer half an hour before bed time for a stress-free good sleep. 


Research has also found that malnutrition and an imbalanced diet are potential stressors.  Relaxation techniques aid in stress relief. These techniques actually activate and utilize a phenomenon called Relaxation Response innate in the human system. Relaxation Techniques include Deep Breathing Exercises, Meditation, Yoga, Tai Chi, Massage Therapy and Guided Imagery.  But the effectiveness of such techniques depends on the practice or honest application of these techniques in our daily life style.