Stress Management Plan: Analyzing Personal Stressors and Solutions

This document presents a student's stress management plan, focusing on identifying and addressing personal stressors. The plan begins by pinpointing both positive and negative stressors, such as starting a new job and dealing with illness, respectively. The rationale behind prioritizing these stressors is provided, along with their classification within the stress management quadrants. The student establishes specific, measurable, achievable, relevant, and time-bound (SMART) goals, outlining desired outcomes for each stressor. An action plan is then developed, incorporating problem-focused coping strategies with target dates and frequencies. Additionally, an anxiety management technique is proposed to aid in achieving the set goals. The plan concludes with a statement of commitment, identifying key values and traits that will support the maintenance of the strategies outlined. The document also includes references to support the chosen strategies and techniques.

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).
/ 2
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.
/ 1
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
/ 5
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
/ 2
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.
/2
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.
/2
COMMUNICATION Plan is well written; each element is identified; Writing is average; each element is described; Plan is poorly written; has many grammar

has minimal grammar or spelling errors
/8
has few grammar and/or spelling errors
/6
and/or spelling errors
/4
**Marking Criteria page 2
MARKING CRITERIA & FEEDBACK FOR STRESS MANAGEMENT PLAN
PRIORITY STRESSOR: RATIONALE:
Priority Stressors may be taken from those listed in Journals #1 Rationale given is clear.
Stressor given is specific vs "# assignments" vs just saying "homework" Rationale is specific.
Stressor is explained ie. "# assignments due at same time". Rationale is related to why this stressor is a priority.
Needed to be more specific in identifying stressor. Rationale needs to be more specific
Needed to give more details related to the stressor. Other Comments:
Other Comments:
GOAL: (Concise with only 1 goal stated) RESULTS:
Goal is clearly stated. More than one benefit is stated.
Goal is related to the stressor. Benefits given are related to the goal and appropriate.
Goal follows S.M.A.R.T. criteria. Needed to include more than one benefit.
S = Specific Sample Goal: Needed to ensure benefit given is directly related to the goal and appropriate.
M = Measurable
“six weeks from today, I will
practice relaxation techniques Other Comments:
A = Action Oriented daily".
R = Realistic/Rewards
T = Time Frame Given
Goal needed to be related to the stressor
Goal needed to be more clearly stated and specific.
Goal needed to be measurable.
Goal needed to be realistic
Goal needed to include a time frame for achieving the goal
Other Comments:
ACTION PLAN: ACTION STEPS:
Target Dates At least 4 action different steps are given with rewards indicated
Included specific target dates for achieving the goal. Appropriate activities are included in action steps and are related to the goal.
Several target dates are given in achieving the goal. Action steps reflect a realistic progression or sequence of events.
Identified rewards for reaching milestones towards goal. Action steps needed to be related to the goal.
Needed to include specific target dates. Activities in the action steps needed to be more specific.
Needed to include more than one target date. Action steps needed to reflect a progressive order.
Needed to include rewards for self in moving towards goal. Rewards not indicated
Other Comments: Other Comments:
COPING STRATEGIES: COMMITMENTS:
At least 2 coping strategies are stated
Values/ traits given are
reasonable.
Coping strategies given are appropriate
Coping strategies are related to the goal and action plan. Included more than one value/ trait.
Needed to include more than one coping strategies.
Needed to ensure coping strategies are appropriate.

Needed to ensure coping strategies are related to the goal and action plan.
Other Comments: Other Comments:

References
de Lorent, L., Agorastos, A., Yassouridis, A., Kellner, M., & Muhtz, C. (2016). Auricular acupuncture versus progressive muscle relaxation in
patients with anxiety disorders or major depressive disorder: a prospective parallel group clinical trial. Journal of acupuncture and meridian
studies, 9(4), 191-199.
Innes, K. E., Selfe, T. K., Khalsa, D. S., & Kandati, S. (2017). Meditation and music improve memory and cognitive function in adults with
subjective cognitive decline: a pilot randomized controlled trial. Journal of Alzheimer's disease, 56(3), 899-916.
Koh, K. B. (2018). Stress and Illness. In Stress and Somatic Symptoms (pp. 55-63). Springer, Cham.
Sorensen, S., Steindl, S. R., Dingle, G. A., & Garcia, A. (2019). Comparing the Effects of Loving-Kindness Meditation (LKM), Music and LKM
Plus Music on Psychological Well-Being. The Journal of psychology, 153(3), 267-287.
Voss, M. W., Weng, T. B., Burzynska, A. Z., Wong, C. N., Cooke, G. E., Clark, R., ... & McAuley, E. (2016). Fitness, but not physical activity, is
related to functional integrity of brain networks associated with aging. Neuroimage, 131, 113-125.