Stress Management Blueprint

Welcome to the Stress Management Blueprint!

This is a 5 step online course, on how to deal with stress in your life. The course is designed as a series of blog posts, regularly posted to our site. These blog posts will teach you all the steps necessary to actively start dealing with your stress, and live a less stressful life.

By explaining the core concepts of stress, the problems it may carry, and how to best address them, you will be guided through the different steps that you need to know, to effectively learn to reduce the stress you’re feeling in your life.

Stress is a tricky beast. What causes you stress isn’t necessary what causes others stress, and the way you feel about stress isn’t necessarily how others feel about stress. The most important points we can draw from this is the fact that:

  • Stress is highly individual.
  • Stress isn’t always bad for you, and could actually be very good.
  • Stress is something major, but with effort you can handle it.
  • The effectiveness of stress management techniques is individual.

In this course, we follow these points fully. We want you to find how stress is affecting you, and what stress management techniques you should learn and use to reduce your stress effectively. Not someone else’s stress, or stress in general; your stress.

Of course, this is nothing we can magically do for you. It will take effort from you. But, we’re going to supply you with all the information you need to get started, and learn to control your stress today. We will supply you with a clear and informative guide on how you handle stress, step by step, and give you some great tools to prevent future problems of stress.

Changes will be as big as you make them…

Material will be presented within a few days interval, but you can of course take the time to read it, and apply it, whenever you feel it suits you. The important part is that you make an active commitment to your own health.Changes will be as big as you make them, and there is no right or wrong way to do things – just a matter of adapting it to your personal needs, and your particular stress.


Structue of the course

The course will constitute five steps in total, designed to help with stress in the best possible way:

  1. What is stress? Here you’ll learn what stress actually is, how it affects your mind and body, and what effect it has on you if you’re exposed to it for a long while.
  2. Identifying your stressors. Here you’ll learn how you can identify what’s causing you stress, how you can rate and organize these different stressors, and which ones you should choose to deal with first.
  3. Learning stress management techniques. Here you’ll get an overview of what stress management techniques there are, how they work, and how you can learn and practice them.
  4. Applying stress management techniques. In this 4th step, you’ll learn what stress management techniques are right for you and what’s causing your stress.
  5. How handle future stress. In this last step, we will talk about how you can make sure that you continue to actively deal with your stress, and how you can plan your future stress management so that you’ll actively work to transform your stress into something positive.

You simply follow these steps chronologically, learn the information in the different steps, and then apply it to your life. Sounds simple enough, right? It is!

So why is stress management important at all?

Why do we need to think about dealing with stress? Isn’t it just a part of our lives? We’ll get to that, but first: let’s have a look at some statistics about stress.

Stress in the US

In the US population, the following reported:

  1. 77 % reported that they regularly experienced physical symptoms caused by stress
  2. 73 % reported regularly experiencing psychological symptoms caused by stress
  3. 33 % feel they are living with extreme stress
  4. 48 % feel that their stress has increased over the past 5 years
  5. 76 % referred to money and work as their main stressor
  6. 48 % reported being kept up at night by stress

Source: American Psychological Association, American Institute of Stress, NY.
For a better overview, check out 6 Frightening Truths About Stress Infographic here.


As you can see from the numbers posted above, stress is a common phenomenon in our lives. Apart from this, it carries a number of, both physical and psychological symptoms, that will affect your life in various ways. Even if you’re not too stressed now, and only experience the occasional symptoms, almost anyone today is in the risk zone of being stressed. Because of this, you will really benefit from taking action to control your stress. Stress can definitely be dangerous and negative, but if you actively learn what it is, and how you can control and even nurture from it, you can turn it in to something manageable and productive in your life instead.

Following this blueprint is really easy, and it doesn’t require you to make a huge overhaul of your life. Just simple changes to your life and mindset that will give you huge benefits. And sacrificing only a few hours out of your week in order to reduce stress, with the possible physical and psychological harmful effects it may have, has got to be worth it – right? So take action now, through this free and simple stress management blueprint, guiding you on your way to a less stressful life, and a better tomorrow, without the worry of health hazards, psychological harm or general tension.


How stressed are you?

First, you need to get a grip of how stressed you actually are. For this purpose, we have constructed a short questionnaire, based on a widely used scientific measure of stress called the “Perceived Stress Scale” (which has been cited over 6000 times in scientific articles). Take this short 10-question questionnaire, and get a general idea of just about how stressed you really are, and also get compared to how others feel. Both of the authors of this site scored “The Librarian” in the test, by the way.

Come back to the quiz and take it again after a couple of months of following the steps in this stress management blueprint, to see how things have changed for you, and what’s happened in your life during this period. This is a great way of getting a clear view of your progress.


The importance of committing

When it comes to stress, a lot of the work is related to changing habits, mindsets and taking regular action in your life. As this is the case, there is a huge importance of actually committing to a change. Apart from the obvious benefit of actually making sure to change things, committing to something carries a large psychological advantage. It has long been shown in the research of the phenomenon, that if you inform people around you that you are invested in something, or that you are about to put effort in for a cause, you will actually be more likely to succeed. This has been used as an aid for people to stop smoking, start exercising and other lifestyle changes through decades. So why not apply it to stress? We therefore recommend reading through the instructions thoroughly, and put some real time and effort in to this. It’s designed to make you less stressed, and to give you the ability to lead a healthier life, something that is definitely worthy of some investment!

There are a few common ways used to properly commit to a task like this. Here are a few tips on what you could do:

  • You can call and tell your closest friends and family that you will engage in this free stress management course online, and that you will from now on actively take charge of your own stress.
  • You can e-mail a number of your friends and family, and tell them that you’re engaging in this.
  • Finally, we’ve designed our own way of committing to this course. Under here, you’ll see a button to share this on Facebook. Click that, and you will automatically post a text to your social media account, stating that you will actively engage in this online course, and start taking charge of your stress today.
    This is a great way of publicly committing to dealing with your stress, and at the same time allow others to discover this course, and learn to deal with their stress themselves. You also help us spreading this site, which we would greatly appreciate!