Stress Management

How to manage stress the key to built a resilient performance is responding well to the feedback you get. Stress management techniques are for everyone.

Stress Management: How to manage stress


Stress management techniques and tools to help you cope, achieve and reach your goals without stressing and burning out. You can achieve all you want when done right ways in the right manners.



What is Stress Management? A Definition

Put simply, How to manage stress and stress management techniques are ways of taken control over the uncontrollable and gaining back the balance within you.


Stress management techniquies

It is a set of techniques, skills, or a program intended to help you engage and achieve well again, without feeling or becoming stressed. To gain the insight and facts effectively analyze the specific tricker, metrics, or stressors and teach yourself to take positive action to minimize effects. Simplified said – think differently about what it is you do.

Examples of stress management techniques are mindset, mindfulness, thankfulness, meditation, yoga, and exercise. At Coachingandlife we hold all areas to support you, master stress management, how to manage stress, and stress management techniques.

Master stress management, how to manage stress, and stress management techniques are 3 different levels of mastering stress management.




Stress management: Overall view.

How to manage stress: How to respond well, and know ways to manage stress.

Stress management techniques: How to know more ways to control and respond to avoid feeling stress.

How to manage stress

Is up to you, how to manage stress is a practice and training, what you find as the right tools and techniques, it is learning we all need to go through if we want to master stress management.

When we respond we show how to manage stress

It is very important to let you know that a Coachingandlife we do not aim toward being stress-free all the time, we aim for you to have a natural way, being stress all the time is unrealistic, we are all humans and things happen we have never tried before and our human response is – extra energy – you need that flexibility and you need to control when to tune back to normal. Experience stress from time to time is not a bad thing it’s natural.

When you feel your stress level exceeds your ability to cope, it is important to be aware of how to restore the balance and reduce the stressors or increase your ability to cope or both.


How to manage stress Keep the 4 A’s technique in mind.


The human chain of change is, first we avoid it, if we can’t avoid it, we seek to change or alter it to fit our needs or desire, and if we can’t alter it, we accept it and adapt to it.


Where are you in the chain?

Avoid: How can I avoid what is happening? What can I do, that does not take me into the loop where I get stressed and burn out? This can say “no” to a task, or not get involved in the discussion. Practice your mind to think only positive is using stress management techniques.

Alter: Change the way you think about it, how to manage stress, is the way you think about it is not helping you respond well. What do you need to think about it, to respond well and well? With mindfulness, stress manage yourself to respond well.

Accept: Align with what is happening, ask questions to get a better understanding, and dive into how this can strengthen and benefit your needs, wants, and desires.

If it is something you cannot accept. Step out of acceptance and into altering or avoid.

Adapt: Take the features and benefits and look at what good it brings you. To adapt does not mean that you agree, it just means, that you adapt to it you know how to manage stress, your stress level and you know stress management techniques.

Like using new software, wearing gloves at work, or answer the phone in a specific way. Adapt is how we do it, and all you need to tell yourself is – okay!


Stress management techniques: Why the 4 A’s are so important.


We are humans and we can explore, create, design, change, challenge, and destroy, and all are done with what we do.

How we do it is the game-changer and why stress in many ways is a positive support to us. A company that distributes pharmaceuticals under monopoly conditions, what they do is amazing, they ensure sick people have medicine on time. How they do it is a totally different ball game and what we all should be listening to. The feedback from the people involved.


Let Stress change stress management control.


Think about a change you have seen in the world, like the implementation of the mobile phone, there were those who were never going to have one, those who had to be the first, those who resisted, and those who just adapted to it.

It is all about your needs, desire, and wants. The reason you stress is that your needs are not meet, it is not what you want, and it is not what you desire.

Think about when your car breaks down or it is hard to keep a deadline, what is your response and how do you respond?

How you feel matters to how you respond, long-term, low-grade or acute stress has a serious impact on your mind and body, and if you choose to ignore the feelings of constant tension you open the door to stress and burnout.

Keep in contact with yourself and seek to understand, what is happening inside you, and your body, and learn simple coping skills to combat the negative impacts of everyday stress. Often when we lose control we turn to anger, frustration, and fear.

At Coachingandlife we know stress, who is writing this has been down with stress 2 times, and from my personal experience, I can tell you, do whatever it takes not to walk down that road.

Do not let managers, your boss, partner, or tasks open the door to stress.

Stress is the inner voice of what is not your desire, needs, and wants. It is your responsibility to stand by yourself at all times.


Stress management forum


At Coachingandlife we know it can be hard to work the 4 A’s at all times, and we also know that interest, performance, and desire to achieve goals are a daily pressure. We have a stress management forum to help you cope on a daily basis, not because you don’t know what to do and how to do it, but to keep you accountable and aligned faster, smooth, and easy.


We have forums for how to manage stress on a daily basis, nothing is more important than the moment, how to manage stress at the moment, and using the stress management techniques you know. If something does not work – do something and the requires 2 things.


1. you have a place to ask and tell why this is not working for you and

2.  getting new stress management techniques.


Time is everything when it comes to stress. It’s how you respond well at the moment and knowing stress management techniques and how to manage stress is not at all the same as practicing it. If it was, no one would stress.

What is stress?


To make it clear it is the gap between demand and ability to meet the demand or said by Palmer in 1989:  Stress is the “psychological, physiological and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health”  (Palmer, 1989).


Symptoms of stress


Because stress defines the gap between the expected demand the ability to meet the demand from your side, ( remember you are not aligned with demand unless you have that clearly defined). Stress management is your own way of knowing you are well.

Stress experience is very different, but common symptoms include:

  • You find it hard or difficult to concentrate.
  • Sweaty hands or feet like you are constantly nervous.
  • Heartburn or heart beating.
  • Excessive sleeping or find it difficult to sleep.
  • Social isolation.
  • Fatigue and tired.
  • Weight gain or weight loss.
  • Stomach pain and like you have the flu.
  • Irritable and short-tempered.
  • Panic attacks.
  • Headaches and inner pain.
  • Nausea lack appetizing for food and life.
  • Feeling overwhelmed.
  • Obsessive or compulsive behaviors.

These are only indicators and support to help you know what to be aware of.

If you like to know more about stress symptoms look here The American Institute of Stress





Stress is helpful Why?

Stress serves the purpose to help you fast, easy, and smoothly get more energy to respond fast.

Stress is our helping friend in need. It’s extra energy to protect you and warn you of danger. If you need to run, stress will pump in extra resources for you to be able to run faster. Think about all sports today, when we compete in World Champions or OL – every human, who is there is using their inner power of stress to fight with all they must win the game.  Stress saves our lives in more situations than we can possibly imagine.

How many times have I not analyzed data for long hours, how many times have I not worked to meet and deliver expectations to my boss’s demands?

Endless times, and every time, did I stress? – yes.

Stress is part of the evolutionary drive because of its usefulness in survival. When used at the right time, stress increases our awareness and improves physical performance in short bursts (Van Duyne, 2003).

When we use stress, the right way we can achieve much more than we can possibly imagine, the dangerous questions are – For how long? And the next magical question How long do you need to reconcile, to come back in balance?

If you do not reconcile, stress becomes harmful.



Stress Management: Why is stress harmful?

Stress uses the resources you have in your body, all your vitamins and minerals, or said plain. Stress burns it up and uses everything.


Repetitive exposure of the stress response on our body is proven to lead to long-lasting psychological and physical health issues; these include cardiovascular disease, diabetes, anxiety, and depression (“How Does Stress Affect Us?”, 2016).

When there is nothing more left you burn out.




Stress Management: Stress versus burnout.

There can be no burnout without stress, and if you for a long time have been running you know all good things come to an end. What is the difference between stress and burnout?

Stress is inevitable. Burnout is not. It is just like the word says, burn out there is nothing more left to take from.

Burnout is the accumulation of excessive stressors over time, which results in unmanageable stress levels, while stress is our response, and a choice we make.

The American psychologist Herbert Freudenberger was one of the first to use the term “burnout”  and the world started being aware of stress in the 1970s, he referred to the effect of extreme stress and high ideals placed on “helping – we stress because we want to do better and help out” his approach was for the professionals, such as doctors and nurses (“Depression: What is burnout?”, 2018).

Facts are we stress because we want to help more, do better, achieve more.

Over time, the word has evolved and incorporated stress to be a normal used more broadly to refer to the consequences of “excessive stress” placed on any individual, no matter their occupation and when we get to the point where we have no more within, we “burned out,” just like a fire.

In a changing world, stress management offers you tools and helps avoid the unpleasant experience of stress and burnout.

There is only one person who knows your capacity of stress >> that’s you and that’s why we are Coachingandlife offer the stress forum, Stress management on a daily basis.

Do you want to burn out?


Do you believe people who burnout, knew that was the way they were heading? Every one of the people I have coached over time has said to me. I believe I could make it, I had no idea! That this was the end.

What do you think when you read that?

It is the problem we all face is, that we do not know how much stress we can take, we break the barriers constantly and most times it goes well, and facts are that people who know how to handle their stress indicators the right way achieve more today.

It is not about, not becoming stressed, it is about how you manage your stress and ensure that high demands do not impact you personally.



8 Facts About Stress & Burnout

If you’re not convinced about the need to prioritize stress management, find inspiration from these 8 facts:


  1. Stress has been referred to as the “silent killer” because it can cause heart disease, be the reason for high blood pressure, give chest pain. (
  2. Stress accounts for 30% of all infertility problems. In women, stress can cause spasms in the fallopian tubes and uterus. In men, it can reduce sperm count and cause erectile dysfunction (
  3. Stress and weight problems. The stress hormone cortisol has been found to cause both the accumulation of abdominal fat and the enlargement of fat cells, causing “diseased” fat (
  4. Correlations have been found between stress and the top six causes of death: cancer, lung ailments, heart disease, liver cirrhosis, accidents, and suicide (
  5. In children, chronic stress has been found to negatively impact their developmental growth due to a reduction of the growth hormone in the pituitary gland (
  6. Stress is also responsible for altering our blood sugar levels, which can lead to fatigue, hyperglycemia, mood swings, and metabolic syndrome (
  7. On a positive note, we can reduce our stress levels by laughing. Having a chuckle, lowers the stress hormones, including cortisol, epinephrine, and adrenaline. Laughing also strengthens our immune system by releasing positive hormones (
  8. More good news, especially for chocolate lovers—dark chocolate has been found to reduce stress hormones (


Success without Stress: How Leaders can Build Resilience

It is not, that we are not supposed to stress for a time, we are to teach, learn and handle the pressure in an agile way. It is the way we do it.

Success is built from feedback; it is the ability to respond well to the demands fast, easy and smooth.

Feedback in real-time offers the insight and facts you need to build a resilient performance, you get a chance to act from facts, align on the points that are important and makes a difference, you get the chance to gain the insight you need to dive into changes and improvements much earlier in the chain.

At Coachingandlife we support leaders build a resilient performance across the teams and business. Setting up constantly structured feedback lets you know trends, changes, and development fast easy, and smooth.

You can now align with your team much earlier in the phase and help them gain the tools, training, and learning they need to perform well to new demands.

Instead of your team stressing and burning out you now build higher performance from feedback in real-time.

Building resilience is about responding well to the feedback you get from your customers, suppliers, employees to meet the demands of tomorrow.

At Coachingandlife we support the chain and help you as a business or individual get the feedback the insight and facts you need to respond well.

Because we can analyze the feedback in real-time, we avoid wasting time, and we can instead focus on the solutions, options, and needs in what is a good response for you or your business.

Change is unavoidable, and change is created by us humans which is why we must teach and learn ourselves way to respond well to changes. Our solutions give you inspirations and tools to respond well to any circumstance and situation.


Avoid stress and get progress


If you stress too much something is wrong, either you need more skills or the information you get about tasks and demands comes to you too late.


If you get

  • The information is too late, feedback in real-time can help you progress and get ahead smooth and easy
  • Little or no information about why, what, and how you need to change your response coaching is a good tool.


To avoid stress you need to master stress management and see each element in the task. Leaders that want to build a resilient performance in their team must offer them insight and facts in time, which comes from feedback solutions.

As humans, we can adapt to anything, as long as we get the insight and facts using coaching tools to align with the feedback and respond flexibly, dynamic and well.



Choose progress and do not Fight or Flight


Set up destructed feedback and start aligning with the feedback you get, talk in your teams, and find the meaning and understanding of the feedback for progress and higher performance. It avoids mistakes and eliminates risk.

Sudden stress or ongoing stress activates your nervous system and floods your bloodstream with adrenaline and cortisol, two hormones that raise blood pressure, increase heart rate, and spike blood sugar, that is a fact and no one who has ongoing stress can think clearly or gain clarity. You are in to survive and this changes and pitch your body into a fight or flight response.

Think about it when you hear a really stressed person reply?

Fight to win, because you set up the right chain winning chain that involves your customer, teams, supplier, and employees.

Flight when needed, let it go, letting go does not mean you are weak, but that you are strong enough to let it go.



Effects of Too Much Stress


“If constantly under stress, most of us will eventually start to function less well,” says Malaika Stoll, M.D., chief medical officer of SutterSelect.

We know today from multiple studies that stress and burnout are linked to a high risk of heart disease, stroke, depression, weight gain, memory loss, and even premature death.

Stress management is an element in creating a resilient performance in business and a person, and so “it’s important to recognize the warning signals,” and it is important to master stress management.

Stress Management

How can I solve my stress problem? Why do I feel stress, this should not be happening to me, I can do this?
10 Tips to Manage Stress

1.Exercise – get the fresh air in your lungs to clear your mind.

2.Relax Your Muscles – right now feel your body and relax.

3.Deep Breathing at Coachingandlife we engage with mindfulness and thankfulness to let go of the tension.

4.Eat Well and show.

5.Slow Down and feel yourself.

6.Take a Break – just breathe…..

7.Make Time to do what you love. Find the time if only 10 min do something you love – dance, sing feel life to the bones.

8.Talk About Your Problems – At Coachingandlife we offer the forums where you can clear your mind. We all need coaching in our lives and we all need to talk about what is spinning our heads.


7. Sleep Enough

Rest so you feel fresh, no one knows how much you need to rest to feel good, but give yourself time, because you want to be your best and respond well, and be dynamic.

8. Bond

Clinical studies show that spending even a short time in nature, or with someone you trust – helps out.

9. A Vacation – get away.

Time lets you see things from a new angle, and getting away from it all can reset your stress tolerance by increasing your mental and emotional outlook, which makes you a happier, more productive person upon return.

Leave your phone and computer at home!

10. See a Counselor, Coach, or Therapist

Get a clear mind, only with a clear mind can you make the right decisions. If negative thoughts overwhelm your ability to make positive changes, it’s time to seek Coachingandlife and professional help. Make an appointment today


Because all you have is your health and your health and life are worth it.

Stress Management Techniques

Stress-management techniques include relaxation techniques, time-management skills, counseling or group therapy, exercise, and maintaining an overall healthy lifestyle.

Stress Management Practice mindfulness.


10 Ways to Cope with Chronic Stress

“It’s key to recognize stressful situations as they occur because it allows you to focus on managing how you react,” Dr. Stoll says. “We all need to know when to close our eyes and take a deep breath when we feel tension rising.”

Use these tips to prevent or reduce chronic stress.

1. Re-balance Work and Home

All work and no play? If you’re spending too much time at the office, intentionally put more dates in your calendar to enjoy time for fun, either alone or with others.

2. Build in Regular Exercise

Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk makes a difference.

3. Eat Well and Limit Alcohol and Stimulants

Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water.

4. Connect with Supportive People

Talking face to face with another person releases hormones that reduce stress. Lean on those good listeners in your life.

5. Carve out Hobby Time

Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart rate, too.

6. Practice Meditation, Stress Reduction or Yoga

Relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight hormones. Consider taking a mindfulness-based stress reduction course to learn effective, lasting tools.

7. Sleep Enough

If you get less than seven to eight hours of sleep, your body won’t tolerate stress as well as it could. If stress keeps you up at night, address the cause and add extra meditation into your day to make up for the lost z’s.

8. Bond with Your Pet

Clinical studies show that spending even a short time with a companion animal can cut anxiety levels almost in half.

9. Take a Vacation

Getting away from it all can reset your stress tolerance by increasing your mental and emotional outlook, which makes you a happier, more productive person upon return. Leave your cellphone and laptop at home!

10. See a Counselor, Coach or Therapist

If negative thoughts overwhelm your ability to make positive changes, it’s time to seek professional help. Make an appointment today—your health and life are worth it.