شاید شما هم دوست داشته باشید
To effectively manage stress, theoretical awareness alone is not enough. What is needed are operational models and practical strategies that can be used in daily life. One of the most important sources of stress is the feeling of disorder and lack of control over time. Daily planning reduces this feeling. Steps of daily planning: setting daily goals (three to five main, clear, realistic goals), prioritising tasks, allocating time (set specific times for each task to avoid wasted time [21]), creating balance (set time for rest, recreation, worship, and family communication), and flexibility. Wisdom texts state: “Opportunities pass like clouds, so seize good opportunities” [22].
Time management is a skill that reduces stress caused by lack of time. Useful techniques: the Pomodoro technique (25 minutes of work, 5 minutes of rest), the 80/20 rule (focus on tasks with the greatest impact), saying no (to non‑priority tasks), and managing distractions (mobile phone, social media). Alongside time management, setting clear goals gives direction to life and prevents confusion. Set SMART goals: Specific, Measurable, Achievable, Relevant, and Time‑bound. Ancient texts state: “Whoever desires the life of this world and its adornments – We will fully repay them for their deeds therein, and they will not be deprived” [23].
Many stresses originate from unhealthy communication. Learning effective communication skills reduces these stresses. Key skills: active listening (without prejudice), effective expression (using “I” statements), empathy (putting yourself in another’s place), respecting boundaries, and conflict management (seeking solutions instead of blaming). Wisdom texts state: “Treat people as you would like them to treat you” [24].
For comprehensive stress management, use an integrated model: Identify stress sources (keep a journal), Analyse (whether controllable or not), Act (apply appropriate strategies), and Evaluate (review results). This model, when applied regularly, can significantly reduce stress.
References
[21] Hosseini, Fatemeh Sadat. Stress Management. Tehran: Arg Publications, 2018, p. 156.
[22] Nahj al-Balaghah, Wisdom 214.
[23] The Holy Quran, Surah Hud, Verse 15.
[24] Nahj al-Balaghah, Letter 31.
[25] Yousefi, Mohammad Taghi. Social Relations and Stress. Tehran: University of Tehran Press, 2017, p. 187.
