What are the 4A's of Stress Managment?

Avoid

• Say no: If you have trouble balancing your social, personal, and professional tasks, you should learn to say no to some of them so you don’t become overwhelmed. For example, if you had a tough week at work and you want to have a quiet, relaxing weekend, consider saying no to your friends when they ask you to go out with them.
• Take control of your environment: If certain parts of your physical environment stress you out, avoid them when you can. Whether it’s the nightly news that makes you anxious or your traffic-dense drive home from work, there are some things you can avoid. In this case, turn off the news at night or try taking a less-direct but less busy route home after work.
• Avoid people who cause you stress: If there are people in your life that cause you stress, limit your time with them or end the relationship altogether.

Alter

• Communicate: When someone or something is bothering you, try being more assertive and communicate how you feel in a respectful manner. For example, if one of your coworkers often pokes fun of you, ask them in private to stop. If you get home from work you just want to be alone for an hour to collect yourself, tell your partner or roommate that you need some time alone after work. Don’t be afraid to express how someone’s behavior makes you feel.
• Improve your time management: Work to create a balanced schedule. Try to manage your time to account for work, friends, family, chores, and downtime/alone time.

Accept

• Speak with someone: While you can’t always change your situation, talking with someone like a friend, family member, or therapist can help you manage and address your negative emotions. You can even reach out to the community here at Healthread.
• Be kind to yourself: Practice being kind to yourself and encourage positive self-talk. Picture what you’d say to a friend or loved one in your situation. Rather than calling yourself an idiot and succumbing to negative self-talk, be kind and forgive yourself.
• Forgive others: People make mistakes and holding onto negative emotions because of something another person did isn’t doing you any favors. Learn to forgive and let things go so you can move on.
• Accept what you can’t control: Don’t stress over things out of your control. Instead, focus your energy on things you can control.

Adapt

• Adjust your standards: If daily chores are giving you stress, consider adapting your standards to save you time and ease your stress. Will you be happier ordering food after a hard day of work rather than spending an hour cooking your meal? Set reasonable standards for yourself and learn to be comfortable when you have to adjust them.
• Reframe your problem: Try to see obstacles as opportunities. For example, if you hate waiting in long lines or waiting rooms, use it as an opportunity to catch up on reading or listen to your favorite podcast.
• Stop negative thoughts: Replaying negative thoughts is a major source of stress for many people. Whenever those thoughts come up, stop them immediately. If you have trouble with this, try meditation.
• Look at the big picture: When you start feeling stressed about a situation, try to think about how important it really is. Ask yourself if a certain stressor or situation will matter in 5 years. If the answer is no, it can help you gain perspective and feel better about the situation.

Takeaway

Sources

• 1
  helpguide.org/articles/stress/stress-management.htm
• 2
  newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-try-the-4-as-for-stress-relief/#:~:text=When%20your%20stress%20level%20exceeds,%2C%20alter%2C%20accept%20or%20adapt
• 3
  mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-4-as-of-stress-relief
• 4
  jaimedicalsystems.com/4-as-of-stress-management/
• 5
  painscale.com/article/the-4-a-s-of-stress-management
• 6
  helpguide.org/articles/stress/stress-management.htm