You're struggling to balance work and life. How can you implement stress management techniques?

Balancing work and life can be challenging, especially in times of uncertainty and change. You may feel overwhelmed, stressed, and burned out by the demands of your job and your personal responsibilities. However, there are some stress management techniques that can help you cope and improve your well-being. In this article, we will share some tips on how to implement them in your daily routine.

1 Identify your stressors

The first step to managing stress is to identify what triggers it. Stressors can be external, such as deadlines, conflicts, or expectations, or internal, such as thoughts, feelings, or beliefs. To find out what causes you stress, you can keep a journal, track your mood, or use an app that helps you monitor your stress levels. Once you know your stressors, you can prioritize them, avoid them, or change your response to them.

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2 Practice relaxation techniques

Relaxation techniques are methods that help you calm your mind and body. They can reduce the effects of stress, such as anxiety, tension, or fatigue. Some common relaxation techniques are deep breathing, meditation, yoga, progressive muscle relaxation, or visualization. You can practice them in the morning, before bed, or during breaks. You can also find online resources, such as videos, podcasts, or apps, that guide you through different relaxation techniques.

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3 Set boundaries and limits

Another way to manage stress is to set boundaries and limits for yourself and others. Boundaries are rules that define what you are willing and able to do, and what you expect from others. Limits are the amount of time, energy, or resources that you can devote to something. Setting boundaries and limits can help you protect your time, space, and well-being. You can communicate them clearly, respectfully, and assertively to your colleagues, managers, family, and friends.

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Jennifer L.M. Gunn

Author of the books The Life Builder Journal + On My Way to Pre-K! Instructional Designer, Leader, Learning Architect, Educator, and Writer. EDSpace.
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We have to be real about expectations. The practice of teaching cannot be reliant on widespread acceptance of free labor after working hours. That's not sustainable. Schools must be able to function and create schedules that allow educators to do their jobs within working hours. But in the interim, teachers must also begin to set clear boundaries to make change. When are you willing to answer emails? What is your home to work boundary? Speaking up about overwhelm, and saying no to extra work when possible.

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4 Seek support and help

You don't have to deal with stress alone. You can seek support and help from others who can listen, empathize, or advise you. Support can come from different sources, such as your co-workers, mentors, friends, family, or professional counselors. You can also join online or offline groups or communities that share your interests, goals, or challenges. Seeking support and help can make you feel less isolated, more connected, and more confident.

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5 Engage in self-care activities

Self-care is the act of taking care of your physical, mental, and emotional health. It involves doing things that make you happy, healthy, and fulfilled. Self-care activities can vary from person to person, but some examples are eating well, sleeping enough, exercising regularly, reading a book, listening to music, or pursuing a hobby. Engaging in self-care activities can help you reduce stress, boost your mood, and improve your quality of life.

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Jamie O'Brien

Educator at Mindfish Test Prep | Certified Cognitive Coach
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A tip that I've also used is to celebrate while doing tasks that I don't like doing. Take writing lesson notes after classes as an example. I tend to lose energy by the end of a class, so lesson notes are particularly draining. I started doing a small celebration (clapping or waving my hands, saying "Yayy!!", or saying "this is fun!") as I started my lesson notes. Once I do that, I can usually finish my notes much faster and with less frustration.

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6 Learn and grow from stress

Finally, you can manage stress by learning and growing from it. Stress can be an opportunity to develop new skills, perspectives, or strategies. You can reflect on what you learned from a stressful situation, how you handled it, and what you can do differently next time. You can also celebrate your achievements, appreciate your strengths, and acknowledge your efforts. Learning and growing from stress can help you increase your resilience, adaptability, and optimism.

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Barbara Vokatis, Ph.D.

International Expert & Innovator in Animal-Assisted Education| Professor at SUNY Oneonta| Literacy Programs and Clinic Coordinator| Award-winning Author| Keynote Speaker| Parent of neurodivergent teen
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I think that best way to handle stress is to do something that immediately counters stress. Going for a walk or gym are two best ways for me. I notice immediate results when I take my dog for a walk or go to gym.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Marti Little

Encourage, Equip, Empower. Together, we can achieve the impossible.
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Learn what time of day you are most productive. Figure out what energizes you. Utilize this information to help you set your schedule. Schedule rest the same as you would schedule any required work tasks. Set aside time for socializing and recreation as well.

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You're struggling to balance work and life. How can you implement stress management techniques?

1

2

3

4

5

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1 Identify your stressors

2 Practice relaxation techniques

3 Set boundaries and limits

4 Seek support and help

5 Engage in self-care activities

6 Learn and grow from stress

7 Here’s what else to consider

K-12 Education

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You're struggling to balance work and life. How can you implement stress management techniques?

1

2

3

4

5

6

7

1 Identify your stressors

2 Practice relaxation techniques

3 Set boundaries and limits

4 Seek support and help

5 Engage in self-care activities

6 Learn and grow from stress

7 Here’s what else to consider

K-12 Education

Rate this article

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