Stress management

You may feel there’s nothing1 you can do about stress. The bills2 won’t stop coming, there will never be3 more hours in the day, and your work and family responsibilities will always be demanding4. But you have more control over stress than you might think5. Stress management6 is all about taking control of your lifestyle, thoughts7, emotions, and the way you deal with8 problems. 
No matter how stressful9 your life seems10, there are steps you can take to relieve11 the pressure and regain12 control.

Stress management can teach you healthier ways to cope with stress13.It management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself14, and making time for rest15 and relaxation. The first step is to recognize the sources16 of stress in your life.

Start a stress journal17: A stress journal can help you identify the regular stressors18 in your life and the way you deal with them. Each time you feel stressed, keep trackof19 it in your journal. Write down: What caused your stress ,How you felt20, both physically and emotionally, How you acted in response, What you did to make yourself feel better

To identify your true sources of stress, look closely at your habits, attitude, and excuses. Until you accept21 responsibility for the role you play22 in creating or maintaining it, your stress level will remain outside your control.

Unhealthy23 ways of dealing with stress: These strategies may temporarily reduce stress, but they cause more damage24 in the long run: Smoking, Drinking too much, Sleeping too much, eating too much, Staying hours in front of TV or computer, Using pills25 or drugs to relax, Filling up26 every minute of the day to avoid27 facing problems, Taking out your stress on others (angry outbursts28, physical violence)

Let’s see now some strategies to deal with stress. Focus on what makes you feel calm and in control.

1. Get moving29: Exercise releases endorphins30 that boost your mood31 and make you feel good, and it can also serve as a distraction to your daily worries32. Put on some music and dance around, Take your dog for a walk, use the stairs33 at home or work rather than34 an elevator, Park your car in the farthest spot35 and walk the rest of the way, Play ping-pong or an activity-based video game with your kids

2. Make time for fun36 and relaxation: Do something you enjoy37 every day. Make time for leisure activities38 that bring you joy39. Go for a walk, spend time in nature, play with a pet, work in your garden, get a massage, take a long bath , listen to music, watch a good movie, read a good book

3. Engage40 socially: Build relationships, help someone else by volunteering41, Have lunch or coffee with a friend, Accompany42 someone to the movies or a concert, Call or email an old friend, Go for a walk, meet new people by taking a class or joining a club

4. Avoid unnecessary stress: While stress is an automatic response from your nervous system, some stressors arise43 at predictable44 times—your commute45 to work, a meeting with your boss, or family gatherings46, for example. When deciding which option to choose in any given scenario, it’s helpful to think of the four A's: avoid, alter, adapt, or accept.

5. Adapt to the stressor: Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run47. Will it matter48 in a month? A year? Is it really worth49 getting upset50 ? If the answer is no, focus your time and energy elsewhere51.Adjust your standards. Perfectionism is a major source of avoidable stress. Set reasonable standards52 for yourself and others, and learn to be okay with “good enough53.”

6. Accept the things you can’t change: Many sources of stress are unavoidable54. You can’t prevent or change stressors, such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are.


1.      there’s nothing = nãohá nada
2.      bills = contas
3.      there will never be = nuncahaverá
4.      demanding = exigente
5.      than you might think = do quevocêpossapensar
6.      management = gerenciamento
7.      thoughts = pensamentos
8.      deal with = lidar com
9.      No matterhowstressful = não importa o quanto estressante
10.  Seems = parece
11.  Relieve = aliviar
12.  Regain = recuperar
13.  healthier ways to cope with stress = formasmaissaudáveis de lidar com o stress
14.  taking care of yourself = cuidar de simesmo
15.  rest = descanso
16.  sources = fonts
17.  journal = diário
18.  stressors = causadores de stress
19.  keep track of = manter o controle de
20.  felt = sentiu
21.  Until you accept = atéque voce aceite
22.  roleyou play = papel que você desempenha
23.  Unhealthy = nãosaudavel
24.  Damage = danos
25.  Pills = comprimidos
26.  Filling up = preencher
27.  Avoid = evitar
28.  angry outbursts = explosões de raiva
29.  Get moving = mexa-se
30.  releases endorphins = libera endorfinas
31.  boost your mood = impulsiona seu humor
32.  daily worries = preocupações diárias
33.  stairs = escadas
34.  rather than = ao invest de
35.  in the farthest spot = no ponto mais longe
36.  fun = diversão
37.  enjoy = curte, adora
38.  leisure activities = atividades de lazer
39.  joy = alegria
40.  Engage = engaje-se
41.  help someone else by volunteering = ajude alguma outra pessoa através do voluntariado
42.  Accompany = acompanhe
43.  Arise = surgem
44.  Predictable = previsivel
45.  Commute = viajar diariamente
46.  Gatherings = reuniões
47.  in the long run = a longo prazo
48.  matter = importar
49.  Is it really worth = vale a pena?
50.  getting upset = ficar aborrecido
51.  elsewhere = em algum outro lugar
52.  reasonable standards = padrões razoáveis
53.  good enough = bom o bastante
54.  unavoidable = inevitável

55.  such as = tais como