A PRACTICAL APPROACH TO STRESS-BUSTING
§ EMOTIONAL, MENTAL, Cognitive Coping Mechanics and Dynamics: Mantras, Projections, Objectification, Visualization and other Mental Imagery Anti-stress type mental imagining, visualization, projection and such techniques, even self-hypnosis, meditative states have all been proven to do its bit to lessen stress. Experience, claming, deep breathing, muscle relaxation, even yoga, thai chi and such activities help you get to your inner spot of peace. Memories and relaxation can help you regain calm. Creating the perfect place, scenario, happy experience, place and stress-free environment, can help you not escape reality, but reach deep within yourself in order to address what is facing you in the present. § Cleansing breaths § Music can also help you relax § Opt for things and places, where you feel safe, peaceful, restful, beautiful and happy. § Seeing in your mind’s eye a scene, place or event § Sensory experiences can help you handle stress and pressure better and more effectively § Serenity and beauty for you will help you make sense of the present better – it is like giving yourself a head-start § Use Imagery substitutes § Draw on your own actual experiences § Dreams and ideals can also help you cope with the day-to-day stress of your life. BODY, MIND AND SPIRIT/SOUL: Physical Response Techniques If you are really interested in moving beyond positive thoughts, imaginings and positive phrase-repeating to get yourself to the inner lace of calm Getting active and using the strengths of your body and natural processes can help you bust stress effectively. When you combine your cognitive/mental abilities with your physical, bio-physical, you are tapping into your natural and bodily arsenal to best fight off the effects and impact of stress, on all levels. But it is not only activity and exercise, moving and mobility type undertakings. Physical relaxation techniques, muscle relaxing, tension releasing tactics can also help lower adrenaline, reduce muscle tension Deep Breathing Techniques are often proposed as well-known relaxation techniques. Others include progressive relaxation, relaxation imagery and meditation, centered around deep and purposeful breaths and relaxation, alternating and feeling the calm take over. Tense, contracted muscles can be released and relaxed deliberately. With all of these types of techniques the main goal and purpose is to effectively reduce stress and control the fight-or-flight response. You need to target and work for/towards: § 10-20 minutes for every session is recommended § Comfort and quiet, focus, no distractions § deep relaxation § Deliberate muscle and tension relaxation, clenching and releasing, re-energizing § increased skin resistance. § inner calm and peace § paced, normal, deep, cleansing breathing § reduced oxygen consumption § slowed heartbeat § Tranquility § THE POWERFUL WORLD OF POSITIVE THOUGHT: Thinking, Thoughts and Actions, Transformational, Awareness building If you keep your thoughts, awareness, rationalization, positive thinking to good work, you can also address stress better. Perception and reality are sometimes not the same thing. We have the potential and faculty to be our own worst enemies. Our own thoughts can trip us up. Motivations, intent, purpose and unreasonable expectations. Negative thoughts can very easily become a downwardly spiraling whirlpool that can draw you in. Thoughts and perceptions that can trip us up: § Defensive for no reason § Feeling insufficient § Inadequacy § Insecurity § Not being able to respond to the demands made on you § Personal risk § Threat § Feeling frazzled and low If you become MORE aware of what you are thinking, why and when, you will be BETTER dealing with the STRESS that comes with it! Watch at all times to not be too hard on yourself and/or thinking negative thoughts. They are de-motivational, counterproductive, self-defeating and not self-serving. Counter them with positive affirmations and positive statements to yourself and others. Replace negative thoughts, patterns and behaviors deliberately with identifying, writing them down, acknowledging and the acting to rectify, eliminate or change them around FOR THE BETTER, ONCE AND FOR YOU. You cannot change or do anything, if you are not aware of it! Once you know what they are, you CAN and SHOULD intervene! Individual processes and results of/for managing negative thoughts will vary. Here are other practices and mental prowess that will alos help you. 1. All-round, you will be much better able to deal with any stress that results addressing any actual negative feelings and thoughts 2. Appropriate and immediate action to ward off any subsequent stress. 3. Be detailed and use concrete terms, real examples – be specific when dealing with these issues head on – honesty being the best policy 4. Be realistic and reasonable in your expectations, of yourself 5. clarify and identify truth and underlying thoughts and feelings. 6. Counter-measures and pro-active strategies for frequent negative thoughts 7. positively affirm that which makes a difference and helps you be stress-free 8. practice rational thought 9. put inquiry and objectivity skills to work 10. Separate out the emotional and feelings from what you are thinking and doing 11. separate the positive thought from the negative 12. Spot patterns and bad habits that are not helping you to be/become stress-free and alter them as best you can, replacing them with good and alternative habits, patterns, thoughts, actions and behaviors, better choices and decisions FOR YOU, FOR GOOD! 13. Tap into your own self and thought-awareness § COMING AT STRESS FROM A DIFFERENT ANGLE – A HANDS-ON APPROACH: Pro-active Strategies, Humor, Therapeutic Approaches and Techniques 100+ WAYS TO RECLAIM STRESS-FREE TERRITORY FOR YOURSELF § Accept yourself just as you are. § Always meditate and practice mindful breathing all days § Bake homemade cookies for the entire office. § Begin a new journal § Blow bubbles with your kids § Brew a special cup of tea and offer it to someone else § Bring home a new fur ball (pet) § Buy 2 bunches of flowers. One to keep and one to give § Buy a present -- just because. § Buy that sweater you really want. § Commit yourself to a spiritual belief or ceremony § Cook your spouse a favorite meal § Cultivate interest in music you love § Curl up on the couch with a really good book § Dance like a pro! § Do a kind deed but don’t tell § Do something/anything one time only. § Do that promised home improvement. § Do the work you love. § Don’t just volunteer your time, volunteer you! § Donate the clothes you never wear to charity § Dry off with towels warmed in the dryer. § Engage in purposeful, stimulating conversation. § Enjoy a brand new day; a fresh start. § Enjoy moderate, pleasurable exercise like bike or swim § Fall in love all over again. § Finish that important project. § First day of fresh snow, go skiing. § Frame that picture for your best friend § Gather round and plan the next family vacation § Get back in touch with someone you miss § Get lost in a great book. § Give a hug, a kiss or an orgasm (these all release endorphins) § Give the first crocus of spring. § Give up your parking space for today. § Go back to school to teach § Go fly a kite! § Go for aromatherapy or reflexology § Go for some acupuncture § Go on tour with Mother Nature (see the woods, mountains, desert) § Go someplace special like to see a beach sunset § Go to a really good concert. § Go to an arts event of some kind even if you don’t think you will enjoy it § Hang out at your favorite bookstore § Have yourself a really good cry. § Hold hands when walking with your loved one. § Invite a friend out to a movie, a concert or a play § Join a book club § Kiss and make up. § Learn something new and exciting. § Lie in bed and just listen to the wind, rain or night-sounds. § Make a snow angel with your husband § Make a surprise call to an old friend. § Make good on your promised favor. § Make some music you love § Meditate by the ocean listening to the soothing relaxation § Next time say, “No charge.” § Offer a heart felt apology § Organize your closet § Paint the kid’s room a fresh, new color § Pay a compliment. § Pay someone to come and clean out the garage § Phone in for a "well" day and then have a ball! § Plant that first kiss. (Any kiss.) § Play board games all day long and into the night….. § Play with your children today, all day! § Pre-pay the toll for the car following you § Put some coins in someone’s expired parking meter § Reduce all sugar, caffeine, alcohol just for 1 week § Remove your watch and go for a timeless walk § Reply to your emails same day. § Retreat to your favorite store and buy 1 gift just for you § Select from 3 cards and send to 3 people just because § Settle in for a really good movie (don’t forget the popcorn) § Shoot some hoops with a neighbor’s kid § Shoot some pool with your own kid § Shoot the breeze with a neighbor you thought you did not like § Sip on a Turtles hot chocolate. § Smile at everyone you see today § Spend the day at the beach -- any time. § Spend the day downtown and pretend you are a tourist § Spend the day giving someone you love a good massage § Spend the whole day at the Spa § Spend time with puppies, babies, and kittens. § Start a new hobby such as gardening § Surprise your family with a fun Sunday drive into the country § Swing on a swing. § Take a walk or bike ride on a new route § Take a yoga class § Take mom out for a favorite meal § Take that surprise road trip. § Tell somebody how much you appreciate them § Tell the new guy your *Inside* jokes. § Treat family to a really great movie. § Treat yourself to a free day. § Treat yourself to a hot bubble bath by candlelight § Treat yourself to something pampering (a manicure or new hairstyle) § Try a new recipe at a new exotic restaurant § Update your photo album § Volunteer your time at a food bank or soup kitchen § Wait in line for a free makeover in a department store § Wear only comfortable shoes. § Wear wild colors today, all day § Write a poem Reduce your stress through laughter, comedy, humor and good fun. Combat the worst effects, influences and results of stress. Why does it actually help – the bio-physiology will help us explain: § blood moves quicker through your body to where it is needed and restores balance § Higher number and activity of natural killer cells, § Laughter is powerful medicine! § lowers serum cortisol levels § Lowers your blood pressure § more activated T lymphocytes, § off-sets the immunosuppressive effects of stress. § organized humor and laughing studies, meetings and get-togethers, laughing yoga § relaxes tense muscles § sends more oxygen into your system § Protects and stimulates the immune system § T cells that have helper/ suppresser receptors increase. § Improves emotions and moods § creates neurochemical changes buffering against the immunosuppressive effects of stress. § Giving new perception, meaning and outlook on things, challenges, stress and life! § Helps us with ONE MORE coping skill to better learn to control our reaction to stress. § different perspective on our problems. § Humor effectively helps you RETAKE and CLAIM control over your environment or situation. § Stimulates positive feelings and confidence – leaving you more apt to feel challenged and less threatened. § LIFE REALITIES muscles, digestive tract, actions and habits, routines, rituals and rites, rest and relaxation Rest, relaxation and pampering are all great remedies for everyday stress, stressors and related discomforts. Release back and muscle tension throughout your body, different, specific and all areas through targeted work. § Apply even pressure § Arches § Cover the whole area of both feet for optimal results § Deep-skin, tissue, muscle, tendon and purposeful motions, movement and massage will get you the best all-round results § Essential oils § Feet massages § kneading and massaging § Peppermint lotions § Reflexology § Release tension through thoracic and cervical spine areas § Thumb-rubs § Toes (sinus) But, also, do not stop at the feet, legs, arms, shoulders, neck hands can all benefit from similar treatment. Workouts for your upper-torso, chest-area, back, neck and shoulder, mid-section and legs can also be beneficial. Be sure to breathe normally and deep when you exercise and to alternate activity with periods of rest, combining different types, styles and techniques, intensity and severity, duration can also be adjusted to your individual needs. Inhale and exhale normally, just deeper and natural pace and rhythm, being aware of your chest and rib-cage rising and falling. Gaming and playful fun can also do a lot to relieve stress and tension. Have fun and be creative, original, doing and sharing things with family, friends and others that can contribute to your overall wellness and wellbeing. Find time throughout every day for at least a 5 minute relaxation exercise (even if you are constantly on the go). If you sit the whole day due to the nature of your work, get up and stretch those muscles at least once every hour. Tensing and relaxing muscles, muscle groups, throughout the day, deliberately, will also make them stronger and have feeling less stress and tension build-up in them. Sleep and rest enough, rest and relax – make it a top priority to give your body time to regain its footing and optimal functioning state, balance and equilibrium. Try and follow the same routine (or create a new one for yourself for nighttime, BEFORE you go to bed, signaling to your mind, body and soul that it is time for reprieve and shut-eye! There are many natural ingredients, teas, herbs, essential oils, remedies, aromatherapy, breathing and exercising that you can do in your normal routines, infusing your day with stress-busting effectiveness. THIS GUIDE WILL HIGHLIGHT HOW TO MAKE IT PART OF YOUR LIFESTYLE! § NATURAL REMEDIES and alternative therapies for coping with stress Being active and engaged are the best ways to bust stress. Make it a top priority to get rid of all types and levels of stress in all areas of your life each and every day, hands-on, deliberately and pro-actively, involved, becoming more and more stress-free in the process as time passes. Muscle stretching – neck and shoulders (both sides) Head-rolls to chest and back, front, back, all-round, both directions, left and right, repeating until you feel totally relaxed. You can also feel free to breathe in and out and deeply, closing your eyes and doing it every time you find or feel stress and tension creeping into those tell-tale areas. Shoulder circles, stretching out your arms to have them level with your shoulders can also do great things for relieving build-up tension. Relaxing massage, professional therapeutic massage Calming essential oils (lavender, chamomile) Smile and self-therapy (intervention type strategies you know to work for you) Positive statements and affirmations Good posture and deep breathing, relaxing breathing, even Yoga, Thai Chi and other techniques to help you be more aware of your state (holistically speaking) Alignment will relieve tension and help sore, stiff muscles relax more. Fresh air, walks, jogging and running (indoors, outdoors) Relaxing hobbies, crafts and pursuits that you enjoy, new things you want to learn and master, do and demonstrate. Challenging yourself Meditative techniques, self-hypnosis, self-control Sound, sleep and/or aromatherapy treatments Loving relationships, caring for others, pets Supports and aides (sitting, exercising, ergonomic chair, support pillow back, leg-or foot-rest, ab-ball) Music Centering and Breathing exercises |
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