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Sample Essay on Stress Management

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Sample Essay on Stress Management

It is recognized that the demise of a significant individual in one’s life is one of the most stressful events an entity can face. After the death of a loved one, a person is left to contend with the emotional turmoil, mixed feelings and guilt that can transcend to long-term stress. The death of a cousin elicits such grief followed by the facts of the death, in this case, death by fire. There are diverse approaches to dealing with stress. However, it can be suggested that the effectiveness of such strategies are dependent on the  type of stressor, the particularindividual, and circumstances.  The dynamics prove crucial in the choice of stress reduction strategy. The death of a significant person in one’s life denotes a disruption in the emotional state and well-being and causes distress that can be felt in a multiplicity of ways such as moodiness, a short temper, depression and the feeling of being overwhelmed. Therefore, the reduction of stress propagated by emotional disruptions involves a management of the emotions.

Grief is the emotion felt during the loss of a loved one and can be linked to guilt that involves the pre-occupation with undesirable past events, thoughts and behaviors. The death of a significant individual provokes this form of emotional stress and can be coupled with worry if the deceased entity was a provider to the bereaved family. The approach employed to reduce the emotional confusion and distress underlying the reduction of guilt that is a product of past undesirable thoughts as aforementioned. A five-day management of emotion strategy was employed with daily tracking to establish the effectiveness of the method as concerns stress reduction associated with the los of an important individual.

Management of Emotions Approach


Way the intervention was used


1 to 5- depicting the increasing intensity.


Day One

The intervention orchestrated at the point aimed at acceptance and facing the feelings of what had happened. It involved letting go and crying until the eyes run dry. The expression of emotions in a tangible way through writing in the journal and creation of a scrapbook.

The stress intensity, in the beginning, was high at 5. However, it can be highlighted that writing in the journal and forming a scrapbook of old pictures elicited some feelings of happiness in the moments shared before death.

There was a sense of acceptance since it was realized that some things as death are beyond the control of any individual. There was insomnia as it was hard to sleep with all the flooding thoughts.

Day Two

Turning to friends, family members and support groups. It was an endeavor to seeksupportsince isolation elicited more emotions and thoughts.

During the time, the intensity of stress could be said at a manageable three points. The support received and laughter shared at some moments with friends temporarily resulted in a state of peace.

However, getting back home the feelings flooded. It was still hard to sleep. Acceptance was at another level and at some point of the night, sleep flooded.

Day Three

The creation of a physical routine. It involved walking for about 4 kilometers everyday. More physical exercises in the house when lost in thought and alone.

The intensity of stress can be said to have remained at three. It seemed to have subsided.

The intervention appeared to work. At the end of the day, one was fatigued, and it was easy to sleep. On day three the physical exercises probably resulted in the 7 hours of sleep that was a good sign.

Day Four

It involved continuing with the physical routine. At this day, it was decided mindfulness was key to reducing the stress levels further. It involved forgetting such thoughts of the loved one succumbing to fire. It is a continuing process as physical routine in the managing of emotions intervention process.

The intensity of stress dropped to two.

It was a good and liberating day. However, the thoughts still came erratically especially when isolated.

Day Five

Meditation and drawing strength from faith.

The intensity still remained at two.

Seeking strength from faith resulted in a sense of peace during the day. It can be accrued to the fact that one knows that there are things beyond the human understanding  and control. Meditating through faith is also a plus as it promoted mindfulness as initiated on the previous day of the intervention process.


Stress is a critical issue in modern society affecting the mind and the body.  High-stress levels can lead to somaticizing definable as the physical manifestation of stress in the body through illnesses such as cardiovascular and mental problems. The evidence-based stress management tools stand crucial in mitigating the effects of stress as motivated by the everyday stressors.Stress is known to reduce the cognitive ability of an individual. Therefore, utilizing evidence-based  techniques or therapies can be a step towards leaving a stress-free life and maladies that stress leaves one vulnerable to stresscaused diseases.

In the cognitive therapies the tools that can be used in daily life include positive self-talk, the stopping of negative thoughts, accepting what one cannot control and power talks. The mentioned can be performed in the everyday life of an individual. The rational emotive behavior therapy is founded on the principle that stress-related behaviors are caused by self-defeating perceptions that can be changed. The form of therapy advises individuals and motivates a more realistic approach towards everyday life by locking out irrational thoughts and perceptions.On the other hand, the conditioned response theory suggests when things happen in the environment; persons are conditioned to respond in a variety of ways. However, everyday conscious choices towards stressors instigated by the environment can be a powerful tool in the management of stress and throughout one’s life. The ABCDE technique- activating event, belief system, consequences, dispute irrational beliefs, and effect- can be a tool implemented throughout an entity’s life to detect and manage irrationality and anxiety.

The evidence-based practices or techniques of reduction of stress can be termed superior to the alternative methods of stress reductions. It is because dependence on unverifiedtechniques of stress reduction can prove inconsequential or result in activation of other stressors. The reliance on proof is integral even in the courts of justice. The alternative medicines can prove toxic or developmentby quacks to make a profit from the flaccid customers.

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