People often ask me at speeches and seminars, “What are the three stress management techniques to relieve stress you would recommend?” Here are three stress management techniques to consider.

One: Set some goals. Setting goals relieves stress because it gives you hope that your life can be different. In every area of your life; career, financial, family, friends, physical, educational, and spiritual, the formula for goal setting stays the same. First you need to decide clearly what you want. Be reasonable. The goal must be attainable. Next, give yourself a deadline for achievement. Consider the knowledge and skill you may need to acquire to be successful in reaching the goal.  Then connect with the people, groups and organizations you will need to work with to learn the knowledge and develop the skills. Finally, put together a plan of action.

Two: Take scheduled time off. It doesn’t have to be a one-week vacation, maybe just take a three or four-day weekend.  It might be as simple as one night a week that you schedule a night for fun or relaxation. Be sure to schedule it as a priority like anything else that is important to you. At work, make sure you have some scheduled time off such as a stress-relief break. According to a Quantum Workplace study, stress-relief breaks at work are important to overall well-being and might be key in improving professional performance.

Three: Examine your time management behaviors. If you want to reduce your stress, consider each of these questions thoughtfully. Are you satisfied with the number of hours you work each day or each week? Do you have a written list of what you intend to do each day? Do you have a calendar upon which you record appointments and tasks you intend to accomplish now and in the future? Do you assign time limits to the tasks on your task list? Have you schedule stress management activities to maintain your energy level?

Since I alluded to time management, “Which time management technique is useful to relieve stress?”

Develop your own time management system. There is no one size fits all when it comes to time management. It needs to fit your lifestyle; like a paper calendar, an app, or a digital calendar. Design a single time management system and keep it close because whomever has a calendar controls time. People will schedule around you and your availability.

Along with a calendar, keep a master task list, a long list of everything you need to and would like to accomplish today, this week, and this month. Determine what is intrinsically important and what is deadline driven. Prioritize tasks that have the most value to reduce your stress.

Whenever someone asks me, “What techniques do you use for time management?’ I always mention analyzing errands.

Analyze your errands. Before you get up to run across the office or head across town, review your list of things to do today. See if there are a couple of things you can do along the way instead of making separate trips later. This simple strategy can say many minutes a day and hours a week.

Know your biological time clock. Are you generally a morning person, an afternoon person, or an evening person? The key is to schedule your most important tasks when you are at your best and schedule your routine tasks when you’re not. This simple strategy will aid in lowering your stress levels and help you with managing your time.

Deal with mail and email only once. It’s your ability to make decisions that gives you the ability to manage your time and your life.

Some people ask, “What are four stress management techniques that really work?

One: Quality time. Think of a quiet retreat for yourself and enjoy some quality time.

Maybe it would be a casual stroll through the park, maybe some soothing music in the garage, or maybe just sitting by the lake, the stream, or a babbling brook. Carve out some quality time for yourself for stress management.

Two: Contingency plans. Creating contingency plans is a fantastic strategy for stress management. Think of a current problem, circumstance, challenge, or situation and list 5 possible solutions you could accept. If your first suggestion doesn’t work, you still have a handful of other options you are willing to accept.

Three: Volunteer. List all of the charities, community events, religious organizations, and nonprofits you can think of supporting. There is nothing more stress relieving than giving away your talents, skills, and resources that are a luxury for you and a real need for others.

Four: Alter your interpretations. Get in the habit of saying, “At least…” When a person blows through their red light, you could say, “At least they didn’t hit me.”  Recognize right away that the situation could be worse and you will feel a little relief.

Finally, people often ask, “What are some long term ways to prioritize tasks in order to reduce your stress levels?

Adopt the IGDS Philosophy. I’m Gonna Die Someday. How would you like to be remembered? Are you focusing on the right tasks and activities? Do you believe you are prioritizing your time and relationships pretty well? Block out time for the important relationship events in your life. Be committed to scheduling those ‘safe the date’ notices. Not missing important events will certainly have a positive impact on your stress levels. Over the long term your family, friends, and colleagues will appreciate your presence, more than your presents.

If you need to find a motivational keynote speaker, plenary speaker, breakout speaker, concurrent session speaker, seminar leader, or workshop facilitator who can deliver in-person, virtually, or via prerecorded session, Kit Welchlin earned an M.A. (Master of Arts Degree in Speech Communication), the CSP (Certified Speaking Professional Designation from the National Speakers Association), the CVP (Certified Virtual Presenter Designation from eSpeakers), and is a nationally recognized professional motivational speaker and author and can be found at