Take a look at your Stress Plan from last week. Did the techniques you tried work? If not, why do you think they failed? It's hard to change old behaviors and attitudes, but it is possible to do if you just keep at it. Each time you practice a new behavior or way of thinking you're one step closer to saying goodbye to your old responses.

People who are trying to learn new ways to manage stress often encounter barriers that keep them stuck in their old habits. Here are some common barriers you may run into and tips for getting past them:

•When I'm under stress, I forget the coping skills I've learned. When stress hits, often you'll simply react -- trying to remember techniques to reduce the stress probably isn't high on your list right then. The key to getting past this roadblock is to take control of the situation: Know what your stressors are and decide ahead of time what you will do to handle them. Your Stress Plan can help you do this. Write down one of your stressors and a technique for dealing with it. It can help to have a backup plan, too, in case you can't go with your first choice. For instance, if you've designated a 10-minute walk as your stress buster but stress hits when you're stuck in traffic, you'll need a fall-back plan. Obviously a walk is out of the question, but you could easily practice deep breathing. Or if you hear that rush hour traffic is bad just as you're about to leave for the day, find something else to do for a while until it eases up.

•I don't have time to devote to stress management. Reducing the stress in your life doesn't have to take a lot of time. Pick one stress-reducing technique and set aside five minutes a day to practice it. It can be as simple as doing the deep breathing exercise in the morning after you wake up.

•Managing stress is too much work. The old saying, "practice makes perfect" is true when it comes to learning new behaviors. Each time you practice a stress-busting technique it will become easier. Don't give up! Choose one relaxation technique to try, and practice it at the same time every day.

•I get even more stressed when I make a conscious effort to relax. If focusing on stress reduction techniques produces more stress than it alleviates, try doing something fun to relax instead. Go to a movie, ride a bike, or just go for a walk. Each person is different -- find what works for you..

The last class focused on specific types of stressors and how to deal with them. Here are some more techniques for reducing stress that can work for specific stressors or for overall stress.

1. Take a mental vacation.
This is one you can do at home or even during your work commute if you take public transportation and have enough time. Close your eyes and picture a peaceful place you've visited at some time in the past. It could be a beach, a dance floor, or a cozy cabin in the forest, or anywhere you felt relaxed and comfortable. Visualize the location in detail and remember how relaxed you felt there. See if you can remember the smell of the sea or the forest to make the image as vivid as possible. Enjoy a few minutes feeling relaxed in this mental vacation, breathing evenly and relaxing more with each breath. You can even keep a photo of your favorite place nearby to help you relax.

2. Box it up. This exercise is helpful if you need to put aside your stress so you can get some work done, take care of your family or just concentrate on what you're doing at the moment. Close your eyes. Picture a box. It should have a lid with a lock and key. Make the box as detailed as you possibly can. Decide what color it is and whether it has any decorations on it. When you've got the box firmly in your mind, open the lid.

Mentally place all of your worry and stress in the box. Make sure each stressor goes into the box. Now close the lid and lock it with the key. Make an appointment with yourself to open the box at a specific time later that day or evening so you can deal with what's inside. You may want to set a limit on how much time you'll let your stressors out of the box. Maybe you'll want to open the box for 30 minutes and then put everything back in. This exercise is helpful for people struggling with a divorce or the loss of a loved one. Opening the box and letting your grief out for a half hour or an hour and then locking it back up can keep you from feeling overwhelmed all at once. It is important, however, not to keep your stress or grief locked in the box forever -- you have to make time to deal with it.

When stress threatens to overtake you, get moving. Exercise causes your brain to release neurotransmitters that increase your sense of well-being and leave you feeling relaxed. Try to get 20 minutes of aerobic activity a day. If you can't manage 20 minutes all at once, try taking a 10-minute walk every 90 minutes during your typical workday -- even if you just walk up and down the stairs. It will help you concentrate better and keep stress at bay -- and four 10-minute walks give you the same benefits as taking a 40-minute walk. Another option is to get involved in dance classes or recreational sports. Any way you choose to do it, vigorous exercise helps rid your body of stress hormones.

Yoga is a great stress reliever. It is a mindful exercise that helps you focus on your breathing and be aware of your body. Your muscles stretch and relax as your tension eases. You may want to try a yoga class or check out a yoga video to see if it helps.

Finding ways to use your time more effectively can go a long way towards reducing the stress in your life. Here are a few time management tips that may help:

•Make a list and prioritize what you have to do each day.

•Tackle the most important tasks first.

•Finish one task before moving on to the next.

•Combine similar tasks when possible. For instance, combine all your errands into one trip.

•Ask for help when you need it.

•Break big projects into smaller, more manageable tasks, then set a schedule for completing each step.

•Limit interruptions. Don't try to work with your work phone, cell phone, computer, email, and instant messaging all turned on at the same time.. If you need to concentrate on an important project, turn them all off, if possible, and let your coworkers and manager know when you'll be reachable.

•If the "ping" of emails and instant messages is driving you to distraction and your job requires you to be reachable at all times, arrange to turn off your email and IM for a while. Tell people to call you only if it's urgent.

What do you do now when you're under stress? Do you exercise more or practice meditation? Or do you smoke a little more, have a drink to relax, or just not deal with it at all? If the ways you currently deal with stress aren't helpful or healthy, try substituting some of the stress-reducing techniques we've talked about..

What messages do you give yourself? Sometimes recasting a situation in a positive way can make a big difference. If you're assigned a task you've never done before at work, instead of worrying whether you'll be able to do it right, try looking at it as an opportunity to learn a new skill.

Print out the Stress Behavior Inventory. Check all of the nonproductive behaviors you currently use to reduce stress. Think of one or two more positive methods you can try instead.

In the lower half of the Stress Behavior Inventory, check the negative ways that you talk to yourself. Would the suggestions for putting a positive spin on it work for you? If not, think of a more positive way of looking at things that will work.

Keep your Stress Behavior Inventory handy this week to remind yourself of new behaviors you want to try.

Before the next class:

Use the Stress Behavior Inventory to find new ways to deal with stressors.

Update your Stress Plan.

Pick a new stress-busting technique to try, or try practicing the deep breathing and relaxation exercises together.

Future class:

•Stress 101, Part 4: Staying on Track

-- Nancy Montgomery is a senior editor at Consumer Health Interactive.

References

First published March 23, 2006
Last updated May 14, 2008
Copyright © 2006 Consumer Health Interactive

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