37 stress management tips
TRANSCRIPT
1. Breath Easy
Breathing from your diaphragm oxygenates your blood which helps
you relax almost instantly.
2. Visualize Calm
Close your eyes , take 3 long & slow breathes then spend a few minutes
picturing a relaxing scene
3. Make time for a mini self massage
• Simply by massaging the palm of the hand in a circular motion you can reduce anxiety.
• This triggers a pressure point that helps to calm you.
4.Try a Tonic
• A study at Duke University found homeopathy effective in quelling anxiety disorders.
• Look for Stress formulas such as Nerve Tonic in your Health Food store.
• To find one contact the National Center for Homeopathy @ 703-548-7790
5. Say Cheese
• Smiling is a 2 way mechanism. We do it when we are relaxed and happy but it also can make us relaxed and happy.
• Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center of the brain. Tilting the neurochemical balance to calm.
• Grin…DON’T YOU FEEL BETTER ALREADY
6. Do Some Math
• Using a scale of 1 -10, assign a number to what is making you feel anxious.
• Most problems rate between a 2 & 5.
• In other words they are really not a big deal.
7.Compose a Mantra
• Devise an affirmation- a short clear positive statement that focuses on your coping ability.
• The next time you feel that your life is one disaster after another repeat it 10 times.
“I feel calm , I can handle this”
8. Be a fighter
• At the first sign of stress people often complain, “Why did this happen to me?”
• Feeling like a victim increases feelings of stress and helplessness.
• Instead focus on being PROACTIVE..don’t wallow in self pity.
9. Put it on paper
• Writing provides perspective• Divide a paper into two columns, on one side
list what you can change on the other side what you can’t.
• Then stop fretting over what you can not change.
10. Count to 10
• Before you say or do something you will regret, step away from the stressor and collect yourself.
• You can also look away or put a caller on hold• Use your time-out to take a few deep breaths,
stretch or recite an affirmation.
11. Switch to Decaf!!
• Wean yourself slowly from the negative affects of caffeine.
• Subtract a little morning coffee and add some decaf to it. Over the next weeks slowly increase the amount of decaf.
• Also consider to switching to caffeine free soft drinks.
• Limit the use of Energy Drinks as well
12. Just Say No
• Trying to do everything is a one-ay ticket to serious stress.
• Be clear about your limits and stop trying to please everyone.
13.Take a Whiff
• Oils of anise, basil, bay , chamomile, eucalyptus, lavender, peppermint, rose and thyme are all soothing.
• Breathe the oils whenever you need a quick stress release.
• Look for the oils in your local health food store or try a mail order company like Aroma –Vera.
14.Warm -up
• Try this tip: Rub your hands together vigorously until they feel warm. The cup them over your closed eyes for 5 seconds while you breathe deeply.
• The warmth and darkness are comforting!
15. Say yes to Pressure • Acupressure stimulates the same points as acupuncture,
but with fingers instead of needles. Try these three points:• The Third Eye- between the eyebrows where the nose
bridge meets the forehead.• The Heavenly Pillar- on the back of the neck slightly below
the base of the skull, about ½ inch to the left or right of the spine.
• The Heavenly Rejuvenation- ½ inch below the top of each shoulder, midway between the base of the neck & the outside of the shoulder blades.
• Breathe deeply & apply firm steady pressure on the points for 2-3 minutes. The pressure should cause a mild ache, but no pain.
16.Schedule Worry time
• Some stressors demand immediate attention, like a smoke alarm or a police car’s red lights.
• But many low grade stressors can be dealt with at a later time, when it is more convenient.
• File them away in a little mental compartment them deal with them when the time is right.
• Don’t let them control you!!!!!!
17.Boost Your Vitamin Intake
• Woman should take a dietary supplement that contains between 100 & 300 % of the recommended daily allowances.
• Avoid the Stress Formulas!! Too much of the B vitamins and nothing else.
18.Try Tea
• By now most of us know the calming properties of chamomile tea. But the calming properties of catnip, skullcap or kava kava also work!!
• Steep for 10 minutes to get the full benefit of the herbs…..
19.Take a Walk
• This forces you to breathe more deeply and move and improves your circulation.
• Step outside if you can.• The key is to get up and move!!!
20.Soak it up
• Nothing is more stress relieving than a hot bath..
• Try scented calming bubble bath, candles and soft music too..
21.Play a Few Bars
• A number of recent studies have shown that music can do everything from slow heart rate to increase endorphins.
• Good Bets…. Air on the G string, Beethoven’s Pastorale Symphony, & Chopin’s Nocturne in G….
22. Fall for Puppy Love
• In a study at the University of Buffalo of 100 women conducted last year, researchers found that, those who owned a dog had lower blood pressure than those who didn’t. If you don’t have a pooch volunteer at the local animal shelter or pet sit…Petting an animal for a few minutes can reduce stress.
23.Practice Mindfulness
• Helps to heighten your awareness of the moment.
• Helps you stay in the moment and not focus on the past or the future.
• Mindfulness leads to relaxation.
24.Dial a Friend
• Sharing your troubles can help give you perspective, help you feel cared for and relive your burden…