Minimizing Stress using Theory-based Action Plans

We often hear the aphorism, "What doesn't kill you makes you stronger"! This holds true for just about anything except stress. Stress is a risk factor for chronic disease. Long-term stress can lead to poor health outcomes and affects us physically, psychologically and emotionally; long-term stress can kill you.

Image from Mental Health America

Stress is avoidable in most expected events. Although there is no panacea for stress, there are ways to prepare yourself for this bully. 

The tables are behavior action plans I created based on the Health Belief Model (HBM), Theory of Reasoned Action/Theory of Planned Behavior (TRA/TPB) and the Transtheoretical Model (TTM). I discussed HBM in previous posts. For basic information, visit sources from the Boston University's School of Public Health:  TRA/TPB and TTM. 

Goal: An individual will engage in various self-guided mindfulness meditations 30 minutes daily to reduce stress and anxiety. 

Health Belief Model (HBM)

Theory of Reasoned Action/Theory of Planned Behavior (TRA/TPB)

Ready to take a break from reading these activities? UCLA's Mindful Awareness Research Center offers a variety of free guided meditations. Please take advantage of these resources and the many free podcasts and youtube videos available.




Transtheoretical Model (TTM)

You can also peruse literature on stress and disease. During my studies, I found an article that discussed the effects of mindfulness in stress reduction. The participants engaged in an eight week mindfulness course. Participants increased mindfulness activity within two weeks of the program; their perception of stress improved significantly halfway through the study. 

Reference

Baer, R. A., Carmody, J., & Hunsinger, M. (2012). Weekly change in mindfulness and perceived stress in a mindfulness-based stress reduction program. Journal of Clinical Psychology, 68(7), 755-765. doi:10.1002/jclp.21865