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C Kellogg - Reduce Your Stress
C Kellogg - Reduce Your Stress
GET RID OF
S-T-R-E-S-S
(FOR GOOD)!
Stress-busting TIPS
to banish STRESS
from your life, lifestyle,
health and FUTURE!
TABLE OF CONTENTS
SECTION 1: GETTING STARTED ON THE ROAD TO STRESS-FREE
3-10
10-26
HOW TO KNOW THAT YOU ARE stressed what to look for, identify and find
evidence of stress, triggers, and other stressors
TAKING A PERSONAL PERSPECTIVE - Recording, tracking and journaling (stressrelief)
SECTION 3: A PRACTICAL APPROACH TO STRESS-BUSTING: TACTICS,
TECHNIQUES and STRESS-COPING MECHANISMS FOR LIVING
26-50
EMOTIONAL, MENTAL, Cognitive Coping Mechanics and Dynamics: Mantras,
Projections, Objectification, Visualization and other Mental Imagery
26
BODY, MIND AND SPIRIT/SOUL: Physical Response Techniques
27
37
38-50
50-65
56
62-65
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If you are interested in the world of physics, you will probably have a
totally different view of what stress is. To illustrate: mostly when the
term is used in these disciplines, it refers to the force(s), that produce
any kind of tension, strain on a physical body, where the stress can be
accurately measured and expressed in units of force divided by units of
area!
If only, this simplistic formula(s) and calculations, expressions and
values, could explain in full, help do away with, cope better and tell us
what to do in order to handle the impact and effects of our stress,
tension, strain (emotionally, cognitively, mentally, physically,
biologically, holistically!) If only we could cope with STRESS better!
We would be well ahead further than ever assuredly, in coping with it
effectively, once and for all, for good. Yet, it remains ever elusive and
mysterious.
Most of us merely accept that stress is part of life and that we just
need to toughen up. Others are oblivious to its effects and realities,
even in denial, depressed without knowing why, ignorant to what is
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causing their underlying stress and not even aware that both internal,
external, positive, negative stress can/do impact them, their lives,
others, relationships, environment, health, wellbeing, all aspects and
areas of their lives.
Here is an illustrative definition for this troubling concept from our
modern lives (wider than the aforementioned physics definition!):
(** NOTE: see reference section for full citation for quotes,
sources to shed some more light on the topic, suggested
readings, online links and other helpful texts, materials,
guides)
(stress) (stres) 1. forcibly exerted influence; pressure.
2. force per unit area, which may cause strain (qv) on an
object. 3. in dentistry, the pressure of the upper teeth
against the lower in mastication. 4. a state of
physiological or psychological strain caused by
adverse stimuli, physical, mental, or emotional,
internal or external, that tend to disturb the
functioning of an organism and which the organism
naturally desires to avoid;
These negative phrasing and choice of descriptors accurately captures
what STRESS is really about. It deals with all those unwelcome things,
objects, people, complications, events, effects that inevitably affect us
(adversely/negatively), causing physiological OR psychological
STRAIN, pressure, tension or stress, that leads to alteration in normal
physical functioning, that gets the fight or flight instinct and response
up and ready, keeping us on edge, annoyed, tense, disturbed, uneasy,
ready to bail, so to speak, feeling overwhelmed, desperate, even
depressed (in some cases).
stress is a vasoconstrictor
synonym: strain.
So, how do you cope with the mental or physical tension that results
from physical, emotional, or chemical causes?
How do you identify, deal, cope and overcome that one/combination of
factor(s), environmental or anthropogenic, that causes or drives a
behavior or outcome, leaving your stressed and tense?
For the purposes of this discussion, we will use the following
definition(s):
Stress (roughly the opposite of relaxation) is a medical
term for a wide range of strong external stimuli, both
physiological and psychological, which can cause a
physiological response called the general adaptation
syndrome,( first described in 1936 by Hans Selye in the
journal Nature).
AND
STRESS ISthe sum of the biological reactions to any
adverse stimulus, physical, mental or emotional, internal
or external, that tends to disturb a person's normal state
of well-being.
There are various opinions as to what stress is, is not, what to do and
not to do in order to best cope with the demands, discomforts,
symptoms, dangers, risks, threats etc. Theories abound about
causality, influences, impact and manifestations of stress. It has many
guises and faces to make sense of. By no means is it simplistic in its
nature and/or occurrence. We all know it when we feel and experience
it. Yet, it remains elusive and a bit of an enigma, hard to wrap out
heads around, despite the fact that it is so strangely familiar.
Anticipate and plan more and better that the littlest thing will
not end up throwing you for a loop
Essential oils.
Gardening
Music
Talk and listen with a close friend, share and trade secrets or
issues in confidence
rate goes up
blood
pressure increases
more
All
muscles
Sweating
Muscles
increases
efficient.
Blood
is regulated
Focused
No
resolution)
The
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accident-prone
Anxiety
Excitement
Faster breathing
Feeling jumpy
Irritability
Negative consequences
Reduced effectiveness
Shakiness
Survival
Burnout
14
A good mechanism for coping with stress is the ability to tell that
something is amiss, that you are suffering from stress and need to do
something about it. Here, many of us are challenged at best. So, how
do you tell you are stressed? You can use this shortlist provided above
for diagnostic purposes. There are assessments online and in many
disciplines or you can consult with a professional that can assist you
with a formal diagnosis.
Do you think that there is stress in your life? DO YOU KNOW
THAT YOU ARE STRESSED? HOW? WHY? Stressed or not, that is
the question?!
Healthy Living means paying more and more attention to
effectively coping, dealing and Managing Stress. Here is ONE
illustrative example of a Stress Checklist Inventory that can
help you assess HOW and IF YOU ARE STRESSED. THE MORE
YOU KNOW, THE MORE YOU CAN DO SOMETHING AHEAD OF
TIME. YOU TOO CAN BE STRESS FREE!
Stress Checklist Inventory
This inventory checklist is a quick and easy indicator if your stress
level is too high. It can also help you recognize some of the conditions
that determine your stress level.
To complete the inventory, assign a number from zero to five to each
of the statements below as they relate to your experience:
0 = Never
3 = Sometimes
5 = Almost always
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Now add up your numbers and use the total to determine generally
where your stress level is. (** HOW FAR YOU HAVE TO GO TO
BECOME STRESS-FREE!)
Your Score:____________
Overall Score - Your Stress Level
34 or under Good - Congratulations! Your stress level is low
35-65 Average - Lowering your stress level would be beneficial
66-85 Bad - Think seriously about changes in your life to reduce
stress
86 or above Dangerous - You need to act now to reduce stress!
(** NOTE: If you scored in the Bad or Dangerous range, please
find assistance in lowering your stress level before your health
is negatively affected).
You could have a lot of stress, or nothing at all (seemingly). You need
to be able to tell the difference and come up with coping strategies and
remedies to deal with the situation as best you can. Most of us do not
cope with stress well. Being unaware of the stress, stressors (stimuli
of/for stress), triggers in and around our lives, both personally,
professionally, individually and collectively is no excuse any longer.
time, trouble and effort of recognizing it for what it is, you too can
take the necessary pro-active and hands-on steps and actions, to
minimize or reduce any negative effect, impact and influence that it
can have on your life and wellbeing.
Here is but ONE such assessment tool and example from online
sources and existing research to help you determine if you are
stressed and able to BETTER recognize stress in your life, thoughts,
actions and behaviors:
STRESS SELF-ASSESSMENT EXAMPLE (adapted)
(SOURCE: Holmes and Rahe (1967) 'The social readjustment rating scale' Psychosomatic
Medicine, 11: 213-18.)
death of a partner
divorce
imprisonment
marriage
change of job
retirement
DOES IT NOW BECOME SOMEWHAT EASIER TO SEE THAT
YOU ARE NOT ALONE IN THIS STRESS-BATTLE AND
CHALLENGE? CAN YOU NOW BETTER RESPOND TO THE
QUESTION WHAT IS YOUR LEVEL OF STRESS?
STAY TUNED, THERE IS MUCH MORE TO COME.
and pains
breathlessness
change
Chest
constipation/diarrhea
headaches
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indigestion
muscle
twitches
nausea
recurrence
skin
of previous illnesses/allergies
conditions
sleep
problems/tiredness
weight
Emotional things that can show you that there is something amiss and
all is not in order are:
becoming
decrease
more cynical
in confidence/self-esteem
feeling
anxious
feeling
guilty
feeling
helpless
feeling
out of control
feeling
tense
feelings
of anger
feelings
of shame
having
mood
poor
no enthusiasm
swings
concentration
A lot can also be inferred from some actions, behaviors, habits, rites
and rituals regarding stress:
change
in sleeping patterns
drinking
drop
in work performance
inability
loss
of interest in sex
more
overeating/loss
of appetite
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over-reacting
poor
judgment
poor
time management
too
busy to relax
withdrawing
Psychological symptoms and negative thoughts, self-talk, selffulfilling prophesies, internal monologue and self-conversations
'I
am a failure'
'I
can't cope'
'I
'I
'I
'I
loss
'no
of judgment
one understands'
'what's
the point?'
You can easily take a look at these and in and across the
categories tally up some scores and the more you identify, the
higher your stress is likely to be.
A PERSONALIZED ACTION PLAN FOR BECOMING STRESS-FREE
UNDERSTANDING, RECOGNIZING AND DEALING WITH
DIFFERENT STRESS PHASES AND STATES AND MAKING SENSE
OF THE MANY WARNING SIGNS, SIGNALS AND TELL-TALE
THINGS TO BE ON THE LOOKOUT FOR
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Phase
Signs/Symptoms
Phase 1 - Warning
Phase 2 - Mild
Symptoms
Action
feelings of vague
anxiety
depression
boredom
apathy
emotional fatigue
talking about
feelings
taking a
vacation
making a
change from
regular
activities
taking time
for yourself
sleep disturbances
more frequent
headaches/colds
muscle aches
intensified physical
and emotional
fatigue
withdrawal from
contact with others
irritability
intensified
depression
more
aggressive
lifestyle
changes may
be needed.
short-term
counseling
22
Phase 3 - Entrenched
Cumulative Stress
This phase occurs when
the above phases
continue to be ignored.
Stress starts to create a
deeper impact on
career, family life and
personal well-being.
Phase 4 - Severe/
Debilitating
Cumulative Stress
Reaction
This phase is often
considered "selfdestructive" and tends
to occur after 5 to10
years of continued
stress.
increased use of
alcohol,
smoking, nonprescription
drugs
depression
physical and
emotional
fatigue
loss of sex drive
ulcers
marital discord
crying spells
intense anxiety
rigid thinking
withdrawal
restlessness
sleeplessness
Significant
careers end
intervention from
prematurely
asthma
professionals.
heart conditions
severe
depression
lowered selfesteem/selfconfidence
inability to
perform one's
job
inability to
manage personal
life
withdrawal
uncontrolled
anger, grief,
rage
suicidal or
homicidal
thinking
muscle tremors
23
extreme chronic
fatigue
over-reaction to
minor events
agitation
frequent
accidents
carelessness,
forgetfulness
paranoia
25
Be in the moment
2.
Resolve
3.
Release
4.
5.
6.
Address and do not avoid issues as they will only get worse
7.
8.
Pleasant thoughts
9.
13. Limit the amount of salt, sugar, caffeine and alcohol in your diet.
14. Stay hydrated and strengthen your body
15. Take cleansing breaths to get oxygen throughout your body and
purify, re-energize and RELAX!
16. Humor
17. Relationships and support (tap into them as often as you can
you do not have to go this journey alone after all)
18. Get and stay close to those who matter to you
19. Do not make mountains out of mole-hills! Tackle ONE THING AT
A TIME!
20. Write your solutions and action plans for coping with a specific
stress, stressor, trigger or cause of your discomfort down. You
will be surprised how much you will discover by voicing and
seeing it.
MOST IMPORTANTLY : Do not get defeated at setbacks or difficulties
and avoid despairing.
SECTION 3: A PRACTICAL APPROACH TO STRESS-BUSTING:
TACTICS, TECHNIQUES and STRESS-COPING MECHANISMS FOR
LIVING
breaths
for things and places, where you feel safe, peaceful, restful,
Sensory
and beauty for you will help you make sense of the
Imagery substitutes
Draw
Dreams
and ideals can also help you cope with the day-to-day
28
Comfort
deep
relaxation
Deliberate
releasing, re-energizing
increased
inner
skin resistance.
paced,
reduced
slowed
oxygen consumption
heartbeat
Tranquility
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for no reason
insufficient
Inadequacy
Insecurity
Not
Personal
risk
Threat
Feeling
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, selfdefeating 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
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2.
3.
4.
5.
6.
7.
8.
9.
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 HANDSON APPROACH: Pro-active Strategies, Humor, Therapeutic
Approaches and Techniques
100+ WAYS TO RECLAIM STRESS-FREE TERRITORY FOR
YOURSELF
Go fly a kite!
Pay a compliment.
Play board games all day long and into the night..
Retreat to your favorite store and buy 1 gift just for you
Shoot the breeze with a neighbor you thought you did not
like
Swing on a swing.
Write a poem
organized humor and laughing studies, meetings and gettogethers, laughing yoga
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.
Arches
Essential oils
Feet massages
Peppermint lotions
Reflexology
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.
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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 telltale areas.
Shoulder circles, stretching out your arms to have them level
with your shoulders can also do great things for relieving buildup 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)
38
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
Here are some great examples and tip sheets, how to;s and
checklists for exercise for STRESS-RELIEF
STRATEGY # 1: TAKING DEEP, CLEANSING BREATHS
Breathing Exercises, Awareness Tips & Techniques
INSTRUCTION SHEET
Do not strain.
39
40
Now just let go, slowly, and relax, exhaling all of the stale
tension and air.
41
Mental imaging is powerful and it costs nothing more but time and
imagination and the reward is great keeps on giving you too can
be stress-free.
Here are illustrative, specific instructions for/on how to do progressive
relaxation YOURSELF:
To begin, stretch out your arms and legs, fingers and toes, very
slowly.
First Breath. Take in a long and slow breath and count to six.
Breathe deeply into your stomach, while holding your breath for a
few seconds. Now let the air flow out slowly and as you do, relax.
Fifth Breath. Take in your final long, slow breath and pay attention
to the muscular tension left anywhere in your body. Hold that
breath for a few seconds, and then as you exhale slowly feel that
deep sense of total relaxation.
42
SOOTHE, BREATHE, Relax and ENJOY! Read a book or have your hair
done! That is as good as a vacation.
Life is fast-paced and we have precious little time to please, pleasure
and indulge ourselves, yet it is increasingly becoming evident that it is
a necessity NOT A LUXURY anymore for our mental, emotional,
physical, all-round wellness and wellbeing, health and even longevity
to do so! This is in your best self-interest.
You want and have to have a more balanced lifestyle, that will enable
and enhance your life, infused with inner strength and relaxation, not
falling victim to stress and its demands all the time.
Practical stress-buster tips for on-the-go modernists!
Ambience, atmosphere, welcoming, environments, stressfree places and retreats in and around your own home can
be great ways to reclaim and stake your stress-free zones
and living!
Have a night time routine that will help you fall asleep
more readily and easily.
44
retreat; let someone else manage the dinner, the kids, etc.
45
46
after an accident
exam nerves
speaking in public
48
Relaxation tapes and other aides that help you relax, breathe and
wind down, music, aromatherapy, scented candles, incense etc.
49
in control and managing stress is just part of enjoying life to its fullest.
It does not have to be an added burden.
So, take a closer look at yourself and your levels, nature, depth,
duration, occurrence, reactions and responses to stress how
effectively are you BUSTING them, coming closer to being stress-free?
Which of the following DO YOUR EXPERIENCE SOMETIMES,
REGULARLY, TOO OFTEN, ALWAYS (they can all be warning signs
that you are under amounts of stress, strain or tension)
Anxiety
Irritability
Fear
Moodiness
embarrassment
Self-criticism
forgetfulness
mental disorganization
repetitive thoughts
fear of failure.
Stuttering
crying
acting impulsively
nervous laughter
"snapping" at friends
teeth grinding
jaw clenching
Tight muscles
headaches
sleep disturbances
stomach distress
fatigue
rapid breathing
pounding heart
trembling
dry mouth
Learn to listen to your body and where and when to get help!
Here are some more SYMPTOMS to be on the lookout for
Physical:
Chronic fatigue
Clammy palms
Cold sweats
Frequent frowning
Frequent yawning
Sighing
Emotional:
Angry outbursts
Depression
Eating disorders
Excessive drinking
Feeling alienated
Frequent arguing
Irritability
Anxiety
Boredom
Confusion
Difficulty concentrating
Feeling overwhelmed
Impaired creativity
Insomnia
Worry
Mental:
Spiritual:
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If you ask what is the single most important key to longevity, I would
have to say it is avoiding worry, stress and tension. And if you didn't
ask me, I'd still have to say it.
George F. Burns (American comedian 1896-1996)
In times of stress, be bold and valiant.
Horace quotes (Ancient Roman Poet. 65 BC-8 BC)
Ive tried yoga, but I find stress less boring.
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Glaser, W.D., Anderson, K.N, Anderson, L.E. 1992. The Mosby Medical
Encyclopedia. New York: Plume.
Kiecolt-Glaser, J.K., Cacioppo, J.T., Malarkey, W.B., Glaser, R. 1992.
Acute psychological stressors and short-term immune changes: What,
why, for whom, and to what extent? Psychosomatic Medicine. 54: 680685.
Manuck, S.B., Cohen, S., Rabin, B.S., Muldoon, M.F., Bachen, E.A.
Individual differences in cellular immune response to stress.
Psychological Science. 2: 111- 114.
McEwen, B.S., Stellar, E. 1993. Stress and the Individual: Mechanism
Leading to disease.
The Relaxation Benson Response, Benson, Herbert, MD, Avon
Publishers. 1976
The Relaxation and Stress Reduction Workbook, Davis, Martha, Ph.D.,
McKay, Matthew, Ph.D., Eshelman, E., M.S.W. New Harbinger
Publishers. 1982
Stress Map: Ending Your Pressure, Harvey, C. Michael, Ph.D.,
Boenisch, Edmond W., Jr., M.S. Impact Publishers. 1982
The Stress of Life, Selye, Hans, McGraw Hill Publishers. 1984
Stress Without Distress. Selye, Hans, New American Library
Publishers. 1974
"Plain Talk about Handling Stress," by Louis E. Kopolow, M.D. A DHHS
Publication No. 87-502, 1987;
"Stress Management Strategies for the College Student." McKinley
Health Center (n.p., n.d.);
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