SOME OF TACTICS.

Tactics for Managing Stress and Anxiety Table of Contents *. Anticipatory planning - To minimize stress and anxiety *. Time management *. Methods for reducing anxiety *. Positive thinking It is likely that some of the following suggestions will make a real difference for you. Select and practise those that fit your needs. Note that the items are not mutually exclusive. Anticipatory Planning Goals and priorities- Set realistic goals, long- and short-term, that make for survival and achievement, and development as a person; set goal-related priorities for the day and week. *.Maintenance- Make provisions for your maintenance needs, of relaxation and sleep, of exercise, of adequate nutrition, of family and social life. *.Large tasks- Divide overwhelming tasks into manageable chunks and see the chunks as steps on the progress road to achievement. *.Success goals- Underset your daily task-goals to ensure completion and success, and so experience progress and achievement. *.Corrected practice- Use correction and feedback to put together the final outline, case notes, or essay. *.Breaks- Plan to take periodic breaks to let things sink in, to recover and refresh, to reward a success-step. *.Rewards- Plan to reward and refresh yourself once a week or so with a special activity or occasion. Return to the Table of Contents. Time Management Self-Monitoring- Monitor your use of time by the hour for a week or so, analyse it in terms of the above items. *.Scheduling- Schedule task-goals so that they serve your larger goals and are achievable in the time and circumstances. *.Breaks and rewards- Build into your schedule time for breaks and rewards. *.Reviews- Provide for regular and periodic review time. *.Maintenance- Provide time for exercise, relaxation, sleep, and meals. Return to the Table of Contents. Methods for Reducing Anxiety Self-Assertion- Do a realistic review of the situation, and decide on a course of action and carry it out; assert yourself, take charge of your life. *.Sleep habits- Cultivate methods that enable you to get enough good sleep - wind down first and do not read "law" in bed. *.Exercise- Get a regular period of vigorous exercise, and then use exercise to drain off tension. *.Relaxation- Learn physical and mental relaxation, then notice when you are anxious and tense, and relax. *.Quiet time- Cultivate and then use a "quiet time" to review your situation, to compose yourself, and to prepare for a project or situation for the day. *.Friends- Talk to one or two friends a day, for support and encouragement, to renew your self-confidence and morale. *.Consultation- Help yourself by seeking consultation with peers, instructors, or professional counsellors. Return to the Table of Contents. Positive Thinking Facing anxiety- Better to acknowledge your anxiety rather than hide and choke it back; it is normal and it may be the basis for motivation and problem-solving; do something about excesses, and then go on with your tasks and life. *.Success reviews- Review your accomplishments and your positive qualities, savour them and build up your self-confidence; you've taken hurdles before and you will give this one your best. *.Thought control- When you get down and brood, shout "stop" to yourself, relax with "calm", and switch into a task or positive activity. *.Positive imagery- Cultivate and collect positive images of success situations and peaceful and relaxing settings, and use these to allay anxiety. *.Success steps- Focus on small achievable tasks and see them as "success steps." *.Self-reinforcement- Congratulate yourself and give yourself a reward for success steps and keeping on track. *.Self-acceptance- You really are pretty good, not perfect but who is? You are your own person, you are OK