Stress Management Workshop, Evaluation, and Descriptive Narrative

Stress management techniques

Stress Management techniques for Female Migrant Domestic Workforces from Mexico

The female migrant domestic workforces from Mexico go through a lot of stress during the various migration processes, including phases such as before the migration, during their stay in the United States, and then while they return to Mexico. The workers encounter stressor which can be either, environmental, social, including the internal demands, which forces the workers to readjust their usual behaviors, which includes their cognitive patterns. There are effective stress management techniques for these workers, who have mostly completed at least one contract as domestic workers while in their stay in the United States. The techniques are such as exercise, relaxation, and time management techniques that are effective for stress management.

Exercising techniques

In most cases, stress is an unavoidable and inevitable part of life. Exercising is one of the keys to alleviating stress, and one of the best methods to compensate for stress factors. Apart from promoting the body’s general fitness, physical exercising helps in stress management, which includes life stresses, which can be emotional or tensional (Melissa Conrad Stöppler, MD, 2019). Exercise improves sleep and effectively removes one from stressful situations and environments. Exercise enables and individual to be fit, therefore the individual will be able to deal with stress when it arises.

Considering factors, such as staying physically active is essential as it ensures a healthy physical condition and ability to fight diseases, which may arise due to stress and other factors. Researchers to have considered exercise as a primary vital factor for maintaining healthy mental fitness, hence reducing stress. Studies have also shown that exercising reduces mental fatigue, hence improve an individual’s ability to be alert and to concentrate, which generally improves the cognitive function. When stress affects the brain, it interferes with the various nerve connections, whereas the rest of the body is also affected, because the brain controls the rest of the body organs (Varvogli, & Darviri, 2011). Exercises and engagement in other physical activities enhance the production of endorphins, which are chemicals in the brain, which typically act as painkillers. These chemicals normally play a role in the induction of sleep, hence reduces stress. Regular engagement in exercises, such as aerobics decreases the levels of tension, hence stabilizes the mood, which in turn improves self-esteem.

Relaxing and meditation techniques

There are various effective ways of using relaxation techniques to help in the management and control of stress, in order to improve the mental and most importantly the mental health. It is important to practice personal meditation techniques. There are examples of the structures programs, which are available and increase the relaxation ability (Melissa Conrad Stöppler, MD, 2019). First, is the autogenic training, this technique is typically based on passive awareness and concentration. No particular physical activities or exercise are involved and require absolute time and patience. The second is the biofeedback; it enables an individual to achieve control and relaxation, and effectively modify the body’s reaction by using equipment, which provides information from the body.

The third is imagery; this is the use of relaxing or pleasant images to help in calming the body and especially the mind. This is done by controlling the rate of breathing and also visualizing g a present soothing image, this creates a state of deep relation. The forth is the meditation technique. This method normally focuses purely on physical meditation and relaxation. During the meditation procedure, there is a meditative state whereby the individual is in a deep focusing. He or she centers upon the mental and physical being, both body and mind are is relaxing state (Dhar, Walia, & Das, 2011). This greatly helps the brain to rest; hence ensure an improved mental health capability. The fifth method is progressive muscle relaxation. This is whereby the muscle groups are deliberately tightened, and then relaxed in succession. The outcome is a relaxed mind, including a sense of physical relaxation. The sixth method is yoga. There are many kinds of yoga, and the activity is based on the body, and breathing which are connected to the mind. Yoga restores the balance, including the harmony of emotions and the body in general.

Time management techniques

When practicing good time management, it is important to be attentive to your mental health. It is essential to handle stress positively so that you are motivated to perform well when going through daily tasks. Therefore good time management skills, are effective for stress control. It is important to learn to organize and prioritize existing tasks because this prevents cases of over commitments, which are critical because they can lead to being overscheduled (Melissa Conrad Stöppler, MD, 2019). Using important factors such as the calendar, or maybe the daily, weekly, monthly and annual planners help individuals to be committed, as long as they check it faithfully. Individuals can also identify the tasks meant for wasting time, by keeping an organized diary for some days, so that you can note whether you are losing a lot of time on the tasks.

Experts recommend setting aside some time every day to check and also respond to the emails, including messages, which prevents one from being a continual slave to the incoming information (Chinaveh, Ishak, & Salleh, 2010). Therefore, it is important for the workers, to be aware that during their duties, they experience various forms of stress. The workers must react positively in cases of stress to ensure a healthy mentality. Workers normally react to stress differently. Others express their stressful situations through anger and sadness, some react in a disruptive way, others will allow the stress to degrade the quality of work, and others even become overwhelmed and shut down due to the stressful work situations. Therefore, it is important for the workers to rather be motivated in avoiding stress through planning and prioritizing their work. They should take notes of the particular stressors including the reactive tendencies so that they work on the important areas, which need improvement.

References

Chinaveh, M., Ishak, N. M., & Salleh, A. M. (2010). Improving mental health and academic performance through multiple stress management intervention: implication for diverse learners. Procedia-Social and Behavioral Sciences, 7, 311-316.

Dhar, R., Walia, I., & Das, K. (2011). A descriptive study to assess the causes of stress and copingstrategies used by the newly admitted basic B. Sc. Nursing students. Nursing and Midwifery Research, 5(1).

Melissa Conrad Stöppler, MD. (2019). Stress Management Techniques: Get Tips to Improve Health. Retrieved from https://www.medicinenet.com/stress_management_techniques/article.htm#stress-management_facts

Varvogli, L., & Darviri, C. (2011). Stress management techniques: evidence-based procedures that reduce stress and promote health. Health science journal, 5(2), 74.