STRESS MANAGEMENT PLAN

STRESS MANAGEMENT PLAN: Name: ____________________________ Mark /30
Section:_______________________________ Due: Week 12
Priority Stressor: (Identify and explain stressor as positive, negative or both)
1. Positive
Starting a new job: Starting a new job is one of the first steps toward
career development, and it is specific in nature. It involves various stress
factors such as a new environment, a diverse workload, and adapting to
the organisation culture. Moreover, interacting with new people and
understanding them can be quite a challenging task for a newcomer.
2. Negative
Illness: Illness is one of the major stressors in human life because it
involves the deterioration of health conditions for an extended period.
This can worsen the risk and severity of the health condition, causing
more stress. It not only affects the physical but mental wellbeing of a
person resulting in emotional stress. According to one of the study,
emotional stress lead to various kinds of mental disorder, which
ultimately leads to death (Koh, 2018).
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Rationale: (Why is this stressor a priority for you? Explain which Quadrant
(QI/QII/QIII/QIV) your stressor falls under?
Starting a new job is stated to be priority stress because I do not want to
start my career with anxiety and depression. It is one of the most phases
of my life and I want to have a positive start at that time, which is the
reason I have identified it as a priority in my stress management plan so
that I can have an action plan to deal with the situation in an appropriate
manner. This stressor belongs to the stress management quadrant I as it is
one of the most crucial aspects of my life.
On the other hand, I have chosen illness as a priority stressor because it
might have a profound impact on my performance at both workplace as
well as school. With this factor, my motivation level and morale will be
low because of physical weakness. As a result, it will affect my
productivity. Thus, it will be a hindrance in achieving my target and
attaining my goals in life at the right time. This belongs to stress
management quadrants II as it is related to health and wellness.
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Identified Goal (Quadrant II Activity): (Concise, S.M.A.R.T, start and finish
dates identified)
1. Positive stressor
I will reduce the stress by focusing on my sleeping pattern for seven
hours daily each night for three months. In addition, I will meditate for
15 minutes each morning in my garden to calm myself using a breathing
technique for three months.
Start Date: 01.04.2020
Finish Date: 01.07.2020
2. Negative Stressor
I will check my doctor to identify the issue, and rigorous maintain
medication and diet plan for three months and conduct a follow-up
meeting for evaluating my condition.
Start Date: 01.04.2020
Finish Date: 01.07.2020
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Results: (Identify at least 2 results to achieving your goal or maintaining this
goal)
1. Positive stressor
In the case of the positive stressor, the two identified goal that I want to
attain after three months are:
 To have a calm and composed mindset that will help me in
focusing on my work rather than worrying
 To have a moral boast up that will increase my productivity level
2. Negative Stressor
The two identified goals, in this case, are:
 To completely cure the disease I was suffering from
 To have a complete physical and mental wellbeing that will allow

me to work effectively and efficiently both at work and school
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ACTION PLAN (include at least 3 problem focused coping strategies to achieving your goal with 3 target dates and frequency) /8
Target Dates Problem focused coping strategies: (attach additional paper if necessary) Frequency (Daily, Weekly, etc.)
1) 12.4.2020
Inefficient sleeping pattern due to stress and anxiety. This can be mitigated by meditating. Sorensen et al. (2019) opined that meditation is a structured, dynamic,
and interactive process that can be used for calming the nerves and focusing the mind to a particular object. This is a kind of training that helps in achieving a
mentally cleat and stable state of emotion, thus allowing to reduce stress. This is useful for resolving issues of sleeping and anxiety-related aspects
Daily
3) 12.5.2020
The issue is to control my thought process, which is frequently swaying away during meditating. This can be achieved by using song based or music-based
meditation as it helps in narrowing down the thought process by hearing the music; as a result, the brain functioning initiates to focus on the music. According to
Innes et al. (2017), music-based meditation is one of the useful forms of meditation because it involves sensory organs and is found to improve the cognitive.
Daily
3) 12.4.2020
For being physically fit, it is important to go jogging. The physical activity is associated with enhanced mental status as all the aspects are connected to the brain
(Voss et al., 2016). This will help in boosting my morale and, thus, will allow in quick recovery from the illness. Therefore, it will help in diverting my mind
from all the negative thought process as well as the stress variables that cause negative wellbeing. In this way, I can work productively and learn my lessons in any
effective manner.
Daily basis
Anxiety Management Technique: (Identify and apply at least 1 possible
anxiety management strategies to reaching or maintaining your goal)
The anxiety management technique that can be used for reducing the stress level
is Progressive Muscle Relaxation (PMR). It is stated to be an effective
technique that allows in relaxing by the body by reducing body tension and
psychological stress due to the fear of the unknown in case of illness and
starting a new job. It is a simple technique that involves tensing as well as
relaxing the significant muscles in the body in the entire body (de Lorent et al.,
2016). This slowly induces a feeling of relaxation and, thus, eliminates all the
negative thought processes from the minds. This, it eventually helps in reducing
the stress level in mind. It helps in gaining control over the mind; thus, it offers
an effective way that can be used for managing the anxiety level. This will help
in reaching the goal set in the SMART goal section.
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Commitment: (Identify at least 2 of your values or traits that demonstrate your
commitment to maintaining this goal)
The two values and traits in me that will demonstrate the commitment of
maintaining the goal set are willpower and patience. The trait of willpower will
push me toward my goal despite the barrier or hindrance that may come in due
course of time. It will motivate me to attain the goal irrespective of any
situation. The target cannot be attained in one day; thus, I need to be patient and
work hard for three continuous months with any expectation in order to achieve
my set objective.
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COMMUNICATION Plan is well written; each element is identified; Writing is average; each element is described; Plan is poorly written; has many grammar