Stress Management

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The following are 20 things you can do to cope with stress.

  • DIAPHRAGMATIC BREATHING: Slow and deep breathing to counteract the rapid and shallow breathing of the stress response. The easiest method of relaxation to practice.
  • MEDITATION: Clearing your mind and slowing down mental and physical processes in order to focus energy on one thing at a time.
  • PROGRESSIVE RELAXATION: Alternately tensing and relaxing of specific muscles in the body to increase body awareness and recognize the differences between tension and relaxation.
  • BIOFEEDBACK: Using instruments (such as a thermometer) to objectively measure certain bodily processes and to observe the results of your efforts to relax.
  • SELF-HYPNOSIS: A narrowing of consciousness accompanied by stillness and passivity. Effective way to gain increased control of emotions and improve concentration.
  • AUTOGENICS: Use of "self-talk" in which you literally tell your body how to feel, such as, "My right hand is warm." Warm hands and feet are associated with relaxation.
  • SITUATIONAL RELAXATION: Early awareness of tension and anxiety in stressful situations and the ability to produce a conditioned relaxation response on cue (usually by taking a deep breath and telling yourself to relax).
  • AEROBIC EXERCISE: Practice of a vigorous exercise for at least 20 minutes per day. To achieve the aerobic effect, an individual's heart rate must be elevated for at least 15 to 20 minutes. Sports like running, swimming, and bicycling create this aerobic
    effect.
  • YOGA: A series of physical postures, requiring muscular flexibility integrated with breathing control and meditation. Emphasizes physical balance, which symbolizes the balance of universal life forces.
  • DIET / NUTRITION: Eating a balance of foods, starting with a good breakfast and spacing meals evenly throughout the day to provide energy for performing daily functions and maintaining good health.
  • LIMITED USE OF SUGAR / CAFFEINE: Self-monitoring of these substances so that your tension level is not elevated. Acceptable use levels vary with individuals. Tension created by these substances makes you more susceptible to other kinds of stress.
  • SUPPORTIVE RELATIONSHIPS: Discussion of problems and anxieties with others. Helps you clarify your thoughts and feelings, and enjoy understanding and validation from close friends.
  • POSITIVE SELF-STATEMENTS: Use of positive attitudes and positive talk when confronted with stressful situations. Often used to help you keep on task and to combat negative self-statements that create anxiety.
  • ASSERTIVENESS: Timely expression of your feelings and opinions. Prevents the stress and anxiety caused by bottling up feelings, especially anger and frustration.
  • RATIONAL BELIEFS: Use of a rational, nonperfectionist belief system. Usually involves the ability to catch yourself when stress is caused by an irrational belief (such as, "I must have everyone like me") and the ability to substitute a more rational belief to reduce the pressure (such as, "Everyone doesn't have to like me").
  • VISUALIZATION: Use of your imagination to produce vivid thoughts of positive situations and outcomes; visualizing yourself being successful.
  • PRAYER: Faith in a higher power as a source of comfort, connectedness, and spiritual optimism.
  • TIME MANAGEMENT: Use of a personally effective system for organizing time and avoiding the feeling of being rushed. Usually involves clear priorities and an understanding of personal limitations.
  • TOUCH / MASSAGE: Associated with our natural need for human touch: Professional manipulation of skin, muscle, ligaments and connective tissue to decrease muscle tension.
  • ENVIRONMENT: Eliminating noises, bright lights, air pollutants, odors. Replacing with comfortable furniture, pleasant colors, sounds, and aromas.