Were you able to resolve a stressful situation by taking positive action?

Effectively managing stress takes practice, just like anything else. This Deed asks you to identify a single source of stress in your life and then work to resolve it. Start with a stressor that is relatively small and that you can find resolution on. Once you've positively resolved one stressor, you can gain practice and tackle the next one.

Quit plan, Reasons to Quit, Share Quit Plan, Identify Support

Developing a plan for quitting smoking is vital for success in eliminating your dependence on nicotine. An effective plan will include the date you will have fully quit smoking, the behavior steps you will take between now and that date to support your goal and a measured and timed approach to reducing tobacco usage.

Studies have shown that emotional support (social support) has an association to quitting smoking. Support from others in your journey to quit smoking will contribute to your confidence and success in quitting. It's important to surround yourself with individuals who will celebrate your successes (large and small), be patient and positive and stick around for the long haul.

Most of us know the top reasons for quitting smoking: you'll live longer and decrease your risk for myriad of cancers; you'll save money; you'll be protecting your family and friends who are exposed to your smoke.  With these reasons in mind, have you identified and written down YOUR reasons for quitting smoking today? Would you like to spend the money you would have spent on cigarettes on a vacation with your wife? Would you like to get off medications for conditions exasperated by smoking? Can you imagine the increase in the pleasures in your life when you quit? 

Set your goal clearly and share your goal and date to quit with others. Avoid setting a quit date at a high-stress time like the Holidays or during a large project at work. Reward yourself each time you reach a goal and allow your support system to celebrate your successes with you.

Did you reduce your use of tobacco products today?

Just for today? One day at a time. 

How many doses of tobacco products did you consume today? 

This intention is designed as the first step in reducing use of tobacco products. By taking a daily inventory of tobacco usage, you are then able to set targets for reducing tobacco consumption. There is no other requirement here except to record the number of doses used each day. Often times just objective awareness of tobacco usage will prompt an intrinsic motivation to cut back. 

How many consecutive hours did you sleep last night?

Want to get more done in your day? Make time to sleep. Studies show that consistently depriving your body of sleep will result in a dramatic decrease in the quality of your work and negatively affect your daily outlook. By getting at least 7 hours of sleep per night, you will be allowing your body time to fully recharge and rebuild.

Sleep deprivation is also associated with increased rates of anxiety, depression and risk of  heart disease, hypertension, diabetes and stroke. In fact recent studies demonstrated how prolonged sleep deprivation negatively affects inflammatory and cholesterol pathways.

Did you successfully avoid or resolve situations with high levels of stress today?

If you are thinking, "Avoid stress??? Yeah, right!" then this intention is for you. Much of the stress we experience in any given day is self-inflicted. In other words, we can actually develop a habit of seeking out stress to achieve a "rush". While it may seem like being the type that "eats stress for breakfast" is a good thing, your body will tell you otherwise. 

To reduce the negative effects of stress on your body, like increased blood pressure and body fat, it will be important for you to identify and then avoid or resolve major stressors in your life. There are two keys to remember when you tackle these stressors:

Should you avoid or resolve? If you are unsure about how to handle a stressor, you can answer a simple question to guide you. Do you feel stressed when the source of stress is not around you? If the answer is yes, then avoiding the stressor will be helpful. If the answer is no, resolution will be your best option. Know when to take a management approach. While avoidance or resolution will work well when dealing with relational stress, you may need to develop a plan to manage other stressors that are environmental. Resolving environmental stress can often be easier when you get the help of an outside observer who understands your environment. The most important thing to remember about stress is that you will ultimately deal with it. If you decide to take no action, your body will take action for you and your health will suffer.

One strategy for conflict resolution involves :

Step 1: Identify the source of the conflict;

Step 2: Look beyond the incident;

Step 3: Request solutions;

Step 4: Identify solutions both disputants can support;

Step 5: Agreement.

              OR

Try this communication template

When you....

I feel...

So next time...

Did you successfully limit your time obligation in order to meet your personal goals today?

Feeling rushed or behind schedule is a form of stress that we all have experienced at one time or another. However, when you feel "under the gun" constantly, your health will start to suffer as your immune system is suppressed and hormones increasing appetite are released more often. We all choose the degree to which we feel rushed and if you've developed a habit of running from one thing to the next, it's time to re-assess and take back control of your time.

Start by revisiting the Deed, “Take time to plan your day”. Perhaps accomplishing all that you have set out is unrealistic with your time and energy resources. Consider finding ways to say “no” to extra obligations and prioritizing commitments that align with your core values.