In the light of today’s advancement, businesses became more competitive, working hours get longer and the work more tiring. And when the businessmen divide work hours with travel time and other essential duties, their time for leisure and rest becomes compromised. 

This is the modern world, and this is the most common kind of stressful environment. Although stress is actually a prohibitive response of the body, its major contribution comes from lack of rest and lack of diversion.

Stress management in business had evolved when it was found out that the main culprit of modern man’s diseases is produced by this stress. Psychoanalytic approaches have been made as a therapeutic regimen, and it was revealed that the people that encounter this kind of stress are also those individuals that barely have time to disperse unused energies out of the body system, and to all intents and purposes, once these energies can be diverted out harmlessly, the normal physical healing process can take place.

To encourage their employees time for relaxation and diversion, businesses have come up with several solutions. Examples include the following:

Since activity is a major treatment to all kinds of stress, businesses have gone a step further to include sport as one of the occasional team bindings. One of the sport now seen heavily as business-oriented is golf. Promotional, motivational corporate golf events had been held regularly by businesses; sometimes even meetings and other similar corporate activities are held on the green itself. Fishing is also fast becoming a standard addition.

Other methods of stress management in businesses include private stress-dispersing facilities within the establishment. One of the most common is the employees’ gym, where stressed employees can readily don on their sweats to engage in an hour-long gym activity. Other stress-dispersing facilities are music lounge, swimming pool, and any other sports field, like basketball, tennis or volleyball.

In the absence of such facilities, you can also engage in your own stress management in business. Since the ill effect of stress is usually psychological, activities need not be strenuous. Any simple meditation or yoga will do. So do simple callisthenics and bending exercises. And employees enrolling on night classes of martial arts, dancing and cooking are not really unheard of.

Here’s a simple meditation for any stress management in business.

Make yourself comfortable in any position. Back straight, close your eyes and bow your head slightly. Put your arms in front of you with palms near your chest but facing (not touching) each other. Now, empty your thoughts of anything. Just imagine a cool trickle of water running from the base of your skull down your neck into your back. This is a common Tai Chi Meditation, another excellent discipline to combat stress.

I am strong and resilient. I maintain a cheerful attitude and rely on my inner capabilities. I can handle anything that comes my way.

I relax my body and mind. I slow down and scan my body for signs of tension. I massage my neck and stretch my limbs. I replace fearful and angry thoughts with curiosity and forgiveness.

I take care of my health. Regular workouts help me to release stress and boost my mood. Restful sleep and good nutrition help me to stay in peak condition so I can tackle challenges at work and home.

I engage in soothing activities. I develop hobbies like needlework or landscape painting. I take a warm bath or listen to gentle music.

I share my feelings. I let my family and friends know what is going on inside me. I have the courage to be vulnerable. My burdens are lighter when I share them with others who care about me.

When I run into obstacles, I try to look at the humorous side of the situation. Laughter makes long lines and traffic jams easier to bear.

I establish my priorities. I avoid becoming overworked by focusing my resources on the tasks that matter most. I cut my to do list down to a reasonable size.

I meditate and pray. Connecting with the divine reminds me that I am not alone.

Today, I take a positive approach to dealing with challenges. I turn stressful situations into opportunities to learn and grow.

Self-Reflection Questions:

  1. Why is it important for me to deal with stress constructively?
  2. What are some benefits of experiencing stress?
  3. How can I remind myself to stay calm under pressure?


Most of us have a love-hate relationship with motivation. We need to get motivated all the time but we always find it hard to get out of our comfort zones and get ourselves working. We like to feel motivated but we hate the process of prodding ourselves into doing what we are supposed to be doing or finishing what we have already started.

Motivation is an hard to pin down thing. What few people realize though is that while it may be hard to pin down at times, there are plenty of things one can do to muster enough motivation to get yourself going.


Quit the debate -The battle always starts in the head. It begins ten to five minutes before you start doing the thing you have to do – whether it's a task, a business plan, a goal.

In the normal course of hesitating to do your task, one part of your head tries to talk you into doing it. It is immediately followed by a voice that talks you out of it. This process goes on until you decide to follow either of the two voices – abandon the task and live with the uneasy, guilty feeling or finish it and feel satisfied. The right choice is obvious, but the immediate convenience of the 'easy way out' presents make it very enticing.

Try not to prolong the debate. The longer it goes on, the more difficult it will be for you to begin and finish your task, the less motivated you will feel. This mental chatter is an absolute motivation killer.

Find your inspiration - Inspiration almost always comes out of nowhere. It is funny how one can feel inspired by simply listening to the rhythm of the falling rain or by simply watching little children play. It is amazing how a witty line from a poem can enlighten your mind and your mood.

It is never fully clear why these things happen, but it is evident that they happen all the time. When lacking the inspiration to get off your butt and do your work, try to look at the most unassuming places and see if something inside you will react. Don’t push it, though. Inspiration is a sudden occurrence, it can never be manufactured. It comes when the time is ripe.

Take a break - Exhaustion can kill your mood, not to mention lower your motivation level. There is enough time in the world to do and finish everything you have to do so don’t race against time. Always take the time to reward yourself with some sunshine and a warm bath. Or with some relaxing minutes under the trees or in your bed. However you do it, just try to have the faith that once you get back to the drawing board, your mind is already geared to be productive. Don’t be afraid to take some time off and reward yourself with rest. Always enjoy the process - What are life and work if they are not enjoyed? Try to always find the purpose and happiness in everything you do, no matter how uninterested you are.

Stress can affect anyone from children to adults. In between these age-gaps is adolescents or teenagers. The cause of teenage stress is different from adult stress but the symptoms remain the same. Due to the difference between teen stress from adult stress, a different approach in tackling their stress is important.

The total population consists of an estimation of 20% of teens. Yet teens are sometimes that neglected group of the population. Teenage or adolescent is the intermediate group between dependent childhood to independent adulthood and this transition is never easy. The teenage group is very vulnerable to physical and emotional stress.

Their stress may come from everywhere around them from their families, peers to their education. They may be compelled to follow the footsteps of an elder sibling to avoid comparison from their parents, or teens can be stressed from determining their role and image to the society.

Moulding And Stress

The teenage or adolescent stage of life can cause major changes both in the physical and mental aspect of a person. These changes are significant in moulding and shaping a person.

Physical changes in a person during adolescence include; increase in weight and height, change in voice, the development of secondary sexual characteristics, and for girls the menarche or the beginning of menstruation. On the other hand, mental changes may involve; attraction towards the opposite sex, the feeling of independence, aggressiveness, experimentation. 

All of these changes can cause stress to teenagers. It was surveyed that one-third of teenagers undergo at least one episode of stress every week. The stress factor or stressors are different for teens and it may be due to; puberty, peer pressure, school demands, safety issues within the community, family responsibilities, negative feelings or thoughts, divorce or separation of parents, holidays, financial problems, or death of a loved one.

The fact is that teenage girls are more affected or prone to stress than boys. Teenage girls tend to seek help from others for help with their stress while boys respond to stress by dealing with it alone and refuse help from others or by engaging themselves in activities that would help them focus on things other than the stressor.

The family members and friends are usually both the cause and support for teens. Without proper guidance, teenagers use healthy and unhealthy ways to cope with their stress.

Tackling Teenage Stress

Teenage stress can be handled both inside and outside of the house. The first step in tackling teenage stress is to identify what caused their stress. The notion that there is no earthly reason for teenage stress should be avoided.

The teens should be allowed to talk freely about their problems and they should be supported. Older people around them should help and teach teens by teaching them stress relief methods and setting realistic goals for them in both curricular and extracurricular activities.

Parents or teachers must ask the teenager to define stress taking an example of an incident and ask them for their natural response to that stressful event. Advice about the normal stress response and ways of tackling stress must be explained to the teens. Teach them that different stress can have different responses to different persons. Also, advise the teens to avoid unhealthy methods of relieving stress like aggression, alcohol or drug use.

During the time that a teenager feels stressed, full support must be given by the people around them. Teenagers, like children and some adults, are not ready to face major problems by themselves.

Not all stress is bad. Stress can start change, aid you in focusing the task at hand, and in some cases can even save your life. Although a b of stress can result in major risks. Do not let stress accumulate otherwise the result can be fatal.

There are tips and steps in managing your stress. The first thing you need to do is determine and understand the cause of your stress or the stressors. By recognizing the stressors, you can put each of them in place and deal with them one by one.

Breathing And Relaxing

Oxygen is very important to the body. Taking a deep breath adds oxygen to the system, which can help you relax. Learning how to breathe can help you maintain your self-control in a stressful situation.

You can start by taking a deep breath. Stand up and stretch. Always remember that the opposite of stress is relaxation. Take a short walk, get a glass of water, and do something that can change your focus. Try smiling and take a short moment focusing on something else other than your problem. By the time you get back to your problem, it would not seem nearly as undefeatable.

Enjoy The Good Things Of Life And Be Positive

Sometimes you can forget to enjoy the good things of life if you let stressful events build up. Remember that life offers more things other than work. Reserve some time to actually recognize the good things in your life.

Every situation has both pros and cons. List them both, put them away and take a second look tomorrow. Sleeping on a situation can sometimes change disadvantages to advantages. 

Everything in this world exists in a balance. Negative can never occur without the positive. Learn to find good in your stressful situation and try to change every negative event into a positive one.

Know Yourself And Your Limitations

To manage stress effectively, it is very important to know yourself and your limitations. Sometimes, learning to say “No” can spare you from stress build-up. If you are in a working environment, do not just accept workloads if you think you cannot manage them easily. By recognizing your limitations, you can evade situations that can usually lead to the piling of work.

Most situations can be out of control. Always be positive and refrain from blaming yourself. If you continuously beat yourself with guilt, not only will you not be able to manage your stress but worsen the situation.

People who unsuccessfully use and resort in drugs and alcohol to avoid facing their problems usually find themselves in a twelve-step rehabilitation program. A major stress management tip is asking for help from friends, family, or workmates. You are never alone and there are always people around you willing to lend a helping hand. There are professionals and self-help books that can aid you in relieving stress by giving you useful advice.

There are other several ways to help you manage your stress. If you are into books, sometimes taking time by reading your favorite book can help you in putting the problem away from your mind. Taking a warm bath and watching your favorite show on TV can also help you.

By managing and planning your time and prioritizing the most important things first can prevent stress from building up. Always remember that the keyword in better stress management is Relaxation.

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