Section 1: The Stressor
Label this section like you see it above, and under this section, simply define the stressor you chose. Explain why it is a source of stress for you. This can be a problem that pertains to you (or doesn’t), either past or present or even future. 2-3 paragraphs is probably all you need for this section.
Examples of a stressful situation or event that you might choose (you are not limited to just these): Work overload; addictive habit; personality/emotional/behavioral issues; financial issues; difficult relationship; lack of organization; housing issues; wedding or other major event; study/student/work issues; health/medical issues, Corona anxiety; break-up/relationship event; relocating; job interview; job loss; etc.
Though a personal situation/issue/relationship of yours - past or present - is preferable because it will be personally applicable (thus helpful) to you, you are not restricted to a personal experience in order to complete this paper of creative stress management. Consider something that is applicable to you.
Guidelines for procrastinators: this section is relatively easy. Whenever you can, think about a topic you’d like to write about for the paper. Once you have your topic and you are ready to sit down and write, just listen to your heart. Examine your feelings regarding the situation.
Section 2: The Interventions
Generate some techniques that can be used to manage the stress associated with the problem you identified. Be sure they are labeled like this:
- Behavioral/Environmental technique: (describe the technique you chose to reduce the stress)
- Cognitive Appraisal technique: (describe the technique you chose to reduce the stress)
Next, provide stress-reducing SUPPORTIVE techniques that will assist in overall stress reduction like this:
Supportive Techniques
- Emotional Arousal technique: (describe TWO different emotional arousal techniques to reduce the stress)
- Physical Arousal technique: (describe TWO different physical arousal techniques to reduce the stress)
Tip: Remember, in general, interventions on the Behav/Environ and the cognitive appraisal levels are the more dynamic stress management techniques that can provide specific stress management and relief for a specific problem. Techniques on the Emotional Arousal and Physical Arousal levels are typically just supportive and back-up techniques to provide overall general assistance in reducing general daily stress.
Also, remember that there are always various good ways to solve a problem that is causing stress. Usually all you need to do is spend some time working at it from different directions (and different levels along the stress hourglass) until a number of viable solutions surface, and sometimes we have to try a number of different strategies in order to succeed. For instance, anyone who has tried to quit smoking has probably tried more than one method before successfully quitting.
Guidelines for procrastinators: You are now in the main section of the paper. Assemble the viable stress management interventions, properly labeled and relative to the stated problem. If needed, refresh yourself by re-reading chapters 3, 4, 5 to be sure you are labeling your chosen interventions correctly.
Section 3: Conclusion and Summary
After you have described the stressful situation (or event, or person, or behavior, etc.) and clearly displayed and labeled the various techniques (what we have been calling "interventions") to reduce or eliminate the stress, summarize your thoughts and relate it to what you have learned from this course, and what you have learned about yourself through this course. Do you feel you can better recognize stressors around you that might trigger you? Do you feel more control over these stressors and your ability to lessen their impact through applying stress management techniques? Here is your chance to show off any self-knowledge and self-improvement that you might have gained through this course! This narrative would probably take a whole page or more.
Guidelines for procrastinators: You are now in the “Research” part of your paper. If you have been staying on track, this should be relatively easy as well. Just read your work, and think about what you wrote and how it relates to you, to your growth, to your self-insight, to your development of stress management skills. If you are having trouble with this, then find some quiet time – preferably alone - in a place that is free from distractions. This will help you get in touch with your inner feelings and thoughts about the topic you have selected.
