How to Create an Action Plan to Reduce Stress

"It's not stress that kills us, it's our reaction to it" - Hans Selye (Founder of Stress Theory)

Feeling stressed out is a common symptom of daily life, but it doesn’t have to be part of your daily routine. Creating an action plan to reduce stress is a great way to manage the pressure and anxiety of everyday life. It can help you identify what causes your stress and come up with strategies to cope with it. Let’s explore how to create an action plan that works best for you.

Identify Your Triggers

The first step in creating an action plan is identifying the things that trigger your stress and anxiety. These triggers can be anything from people, places, situations, thoughts or emotions. Create a list so you so you can externalize them from your mind and see them our in front of you. Add more if more come to mind as you write.  Knowing what causes you stress gives you more insight on how to cope effectively when these triggers arise. Once you’ve identified the sources of your distress, it will be easier for you to figure out which coping strategies work best for each one.

Make a List of Coping Strategies

After identifying your triggers, the next step is coming up with coping strategies that work best for those specific triggers. There are many different activities that can help you cope with stress in a healthy way. I recommend creating a list that caters to your likes because everyone is unique and what might help me might not help you. Everyone has different preferences when it comes to coping strategies so find ones that work best for you and create an action plan based on them. Here are a few suggestions:

• Yoga or stretching (see youtube for free basic yoga stretches for stress) 
• Deep some breathing exercises (Click here for more details on breathing techniques)
• Get a massage (stress tends to get locked in the body and muscles)
• Mindfulness meditation (free videos on youtube or the insight timer app) 
• Write freely in a journal everything you're thinking and feeling 
• Listen to soothing music or podcasts (maybe create a stress reduction playlist)
• Go for a walk outside or do some kind of exercise (the gym is one of my go-to's) 
• Spend time with people who make you feel safe and supported
• Get enough restful sleep every night
• Be non-judgemental and curious about your triggers so you can better understand and face them. Remember, whatever you resist will persist
• Talk to a therapist about what causes you stress

Prioritize Self Care

In addition to using coping skills, it's important to take care of yourself on a regular basis so that stressful moments don’t become too overwhelming. This includes making sure you have nutritious meals at regular intervals throughout the day; setting aside time for yourself each day where you do something fun without any pressure; taking breaks when needed; and setting boundaries when necessary.

An action plan is essential if we want our lives to be less filled with stress and worry. Having this kind of plan handy on our phones or desk gives us tangible steps we can take whenever we need some relief from our anxious thoughts and feelings. Taking care of ourselves daily also ensures that we have the energy needed during times of difficulty so that we are able to weather whatever storm life throws our way with greater ease..

If you're struggling with stress and need some additional support, you don't have to do it all on your own. Asking for help is a sign of wisdom and strength, not weakness! Our team of amazing therapists at Daybreak Counseling Center are more than happy to help you identify your triggers, process the emotions and thoughts related to them, and  will help you create your own action plan to reduce stress. Give us a call at (562) 566- 4257 to schedule an appointment.

Patrick Cleveland, LMFT
Founder & Clinical Director
Daybreak Counseling Center
Long Beach, Cerritos, & Online
Throughout All of California