Previous Section | Next Section

Stress Management Plan

Considering the stress management assessment that you have completed above, create mini action plans on addressing these stressors in a proactive way. Remember that making lasting behavioral change takes time to adopt on a permanent basis. Thus, propose do-able goals that you can adopt in the time available.

Mini Stress Management Action Plans
Examples of a few mini action plans could include the following:

• Institute an exercise program through going for a 20-30 minute walk or roll in your wheelchair at lunchtime. See the NCPAD website (www.ncpad.org) or call NCPAD at 800-900-8086 for a myriad of examples of accessible exercises that can be practiced in limited time periods.
• Take regular breaks and move regularly. Practice flexibility exercises at your desk with your arms, neck, and shoulders. A 5-minute break to the water cooler can also assist you with relaxation.
• Make a to-do list, and rotate your tasks on a daily and weekly basis.
• Start a daily practice of gratitude and mindfulness by recording one or two things you are grateful for in a small notebook. This practice can help you orient to a more positive outlook.
• Begin a relaxation program by practicing relaxation exercises in short 5-minute intervals throughout the day, such as in the morning, at lunchtime, late afternoon, and at bedtime. If possible, use a watch with an alarm feature so that you can completely release in the 5 minutes designated for your relaxation. Even closing your eyes and focusing on your breathing for a few minutes while sitting at your desk can help to affect a relaxation response.
• If you have a tendency to snack on food which is high in sugar and fat, prepare healthy snacks, such as cut-up vegetables with hummus, low-fat yogurt, whole-wheat toast with peanut butter, a slice of cheese with whole-wheat crackers, fruit. See NPCAD’s nutrition corner (http://www.ncpad.org/nutrition/) for additional ideas on healthy snacks.

Previous Section | Next Section

This fact sheet was last updated on 05-01-2007.