John Shin, MD

There are periods of time when time-limited stressors can reasonably be predicted. Examples of time-limited stressors could include preparing for mid-term or final exams for school, preparing and giving a presentation for work, preparing to move/relocate, or working as a retail sales person during the busy holiday season. The following strategies can be very helpful dealing with time-limited stressors that are expected.

First, recognize that the additional stress makes us less capable of handling our usual duties. For example, under normal circumstances, we may be able to reasonably take care of eight tasks in a day, but we are not as efficient under stress and perhaps can only complete five tasks in a day. For us to compensate when we are experiencing a time-limited stressor, it is helpful to prioritize tasks that must be done and not projects that simply would be nice to get done. When under extra stress, it is best to prioritize doing those things which absolutely have to be done.

Second, we should not make our lives more difficult when already under stress by adding even more tasks for us to complete. That is, we should not voluntarily agree to add more complex items for us to do during a period of time when there is already an additional time-limited stress. Avoid adding projects that can be done another time or agreeing to do something that will create more demand on our time and attention when we already have added stress even if it is time-limited. For instance, you should avoid beginning to remodel our kitchen during the peak of tax season if you are an accountant. The kitchen remodeling likely can be done another time during the year. Another example would be to avoid agreeing to be the lead volunteer for a fundraiser event at the same time you are moving a child out to begin college. We should only do things which we absolutely have to do when we are experiencing an expected time-limited stressor. We do not want to make things purposely harder on ourselves.

Third, we need to take care of ourselves better before and during the time of our expected period of stress. We need to physically take care of ourselves by ensuring we have proper sleep, eating healthy, and being physically active. We need to do things which help relieve stress such as going for a walk, using meditation, being with friends or family, or doing whatever works best for you to relieve extra stress. We should also treat ourselves to activities we love to do, such as engaging in our favorite hobby, being with supportive loved ones, or pampering ourselves at a spa or other relaxing settings.

These plans of actions alone may not be as helpful for situations of chronic stressors which are continuous in nature, such as difficult relational issues with family, friends, or colleagues at the workplace. These coping skills may not work as effectively well for unexpected stressors such as sudden illness or death of loved ones. In these situations, it would be more beneficial to work with a mental health professional to cope with such stressors more effectively.

If you are aware of an upcoming situation that is likely to be a stressful period with limited duration, these three suggested strategies might be very helpful for you. If the stressor lasts longer than expected, or if these strategies are not effective, it would be prudent for you to see a mental health professional to assess and plan for more effective interventions. Typically, with careful planning and good self-care, one can get through these expected time-limited periods of stress with greater ease.