creating stress free living

Creating Stress Free Living

Creating Stress Free

Living

Successful and Effective Strategies for

Reducing Ongoing Stress

Step Out of Your Stress Zone

Copyright © 2011 by M.L. Devitt.

Library of Congress Control Number: 2011913573ISBN: Hardcover 978-1-4653-0398-1 Softcover 978-1-4653-0397-4 Ebook 978-1-4653-0399-8

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

This book was printed in the United States of America.

Rev. date: 07/05/2013

To order additional copies of this book, contact:Xlibris Corporation0-800-644-6988www.xlibrispublishing.co.ukOrders@xlibrispublishing.co.uk302134

INTRODUCTION

This is a workbook: you will get more out of it if you put more into it. So, before you dive into the book, read through the following questions and consider them for a while.

Writing in your answers is optional. If you would prefer just to consider your answers that is ok too.

1. YOUR PERSPECTIVE OF THE WORLD AROUND YOU:

What is your view of life?Do you believe that the people around you can be trusted?Do you feel safe in your daily environment?Do you believe that good things happen to you?

My reason for asking these questions is because your belief system sets the tone for how you participate with the people around you, in your family, at work, and at rest.

What perspective do you have of the world right now? (Rain or Shine)

2. WHO YOU ARE:

When are you at your happiest?

What are the things that drain you?

What are the things that you love to do?

What are the things or experiences that you come away from feeling alive and energised?

3. STRESS AND STRESS TRIGGERS:

How stressed do you feel right now?

(On a scale of 1 to 10, 1 being not stressed and 10 being very stressed)

What are the situations that make you feel most stressed?

How do you currently react in these stressful situations?

What do you currently do to address feeling stressed?

4. STRESS AND YOUR RELATIONSHIPS:

How does your level of stress affect the quality of your relationships currently?

What else would you like from your relationships to help you feel less stressed?

What could you do differently in your relationships to reduce your feelings of stress?

5. TAKING CARE OF YOU:

How do you take care of yourself currently? (What do you do for some “me time”?)

What could you give yourself that would feel like a real treat?

How often do you allow yourself some “me-time”?

6. REST AND RELAXATION:

How often do you get to put your feet up and completely relax?

When was the last time you felt completely rested?

How often do you create the opportunity for complete rest and relaxation?

7. HEALTH AND WELLNESS:

How would you rate your awareness of your level of health and wellness? (What do you do to support yourself mentally, physically and spiritually?)

What do you do currently to promote your own health and wellness?

What would be your ideal level of health and wellness?

Wellness is the loving acceptance of yourself (Travis and Ryan 2004)

As you approach your week, think of your stressed out support system. Have you got one in place? What could you start doing to create your own personal support system? Complete the planning sheet on the next page.

COMPLETE THIS PLANNING SHEET ON A WEEKLY BASIS

SUCCESSFUL STRESS BUSTING SUPPORT SYSTEM–WEEKLY PLANNING SHEET

THE 5 GOLDEN RULES:SELF AWARE, STRESS AWARE, STEPPING OUT,

HAVE A BREAK, HAVE A LAUGH

Bearing in mind the five golden rules, plan out your stress support system for your week ahead.

1. What can you do this week to contribute to your level of self awareness?

2. What can you do this week to contribute to your level of stress awareness?

3. What can you do to protect yourself in potentially stressful situations this week?

4. What can you do this week to create some me-time, time-out or relaxation time?

5. What can you do this week to bring some laughter and happiness into your week?

YOUR POSITIVE STATMENT FOR THIS WEEK:

BE PROACTIVE ABOUT YOUR STRESS LEVELS

The only way of eradicating your negative stress is by adopting a proactive approach to stress. Don’t wait until you are completely

“stressed-out”. Address it daily . . .

STRESS AWARENESS—ADDRESSING YOUR STRESS

The first crucial step to addressing your stress is to acknowledge you are stressed. By acknowledging your stress level you can then start to do different things to address it including: seek out support, find ways of

relaxing, or give yourself some me-time to de-stress

Thoughts?

Actions?

Desired Results?

Obstacles?

How can you get past the obstacles?

Your Wins today? Any New Personal Discoveries today?

STRESSFUL SITUATIONS

What is the most stressful part of your working day? Talk to other people involved in the same situation. Find out how it feels for them.

You may find you are not the only one who may be feeling stressed in that situation . . .

However if you prefer and if it feels more useful to talk to someone outside of the situation, then do so. Sometimes it makes a difference

simply talking to someone who was not involved in the situation at all.

STRESS AWARENESS—IDENTIFY YOUR TOP THREE STRESS TRIGGERS

Identify three of your stress triggers:1. 2. 3.

Now, how can you be proactive and prepared to realistically deal with those stressful situations? Is there one thing you could do differently

that may help in the situation?