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Strictly speaking. and is not necessarily synonymous with nervous tension or anxiety….Stress What is stress? It’s the spice of life or the kiss of death depending on how we cope with it. accidents. it can also cause exhaustion and illness. heart attacks. Stress gives us the means to express our talents and energies and pursue happiness. stress is simply the body’s non-specific response to any demand made on it. nervous breakdowns. .
What matters is not what happens to us. The source for this uneasiness is not always known or recognized which adds to the distress: "Everything stresses me out." Fundamentally.“ "I am always worried. if there are too many signs of distress in your feelings or behavior. but the way we take it. it is not the quality or intensity of the events that counts. Judge how you are taking the stress in your life at any particular moment. there are various little tricks to minimize these .Anxiety Anxiety or tension is a feeling of apprehension or fear that lingers.
then to the other side ¨ Watch a cat stretch and do the same .Tips to Reduce Stress Take a break ¨ Breath deeply ¨ Sit back and relax ¨ Do something you love ¨ Read a good book ¨ Change your surroundings ¨ Learn to Play Organize your life: ¨ Manage your time ¨ Make to do lists ¨ Plan ahead ¨ Set mini goals ¨ Learn to Plan Communicate: ¨ Express your emotions ¨ Talk to a friend ¨ Eliminate negative talk ¨ Cry ¨ Laugh Practice Relaxation: ¨ Meditation ¨ Deep Breathing ¨ Get a Massage ¨ Visualization ¨ Take a Bath ¨ Try saying the Serenity Prayer Stretch ¨ Stand up and reach up ¨ Neck stretch: roll your head in a half circle. then dropping your chin to your chest. starting at one side.
Other stress management tips: ¨ Learn to live one day at a time ¨ Improve your appearance ¨ Do something for someone else (volunteer work) ¨ Allow yourself private time everyday ¨ Learn to forgive and forget ¨ Watch a good movie ¨ Listen too your favorite music ¨ Eat well ¨ Be a positive person ¨ Avoid unnecessary competition .
think. Do you have problems with worrying about how you will do even before you take a test? 3. Are you easily discouraged about your grades? . 3. Do you ever feel like you are getting so much pressure from others that you can’t concentrate on your coursework? 4. Write five examples of how students who cope with anxiety in negative ways might feel. Write five examples of how students who cope with anxiety in positive ways might feel. Analyzing anxiety: 1. What is your definition of anxiety? 2. and work towards successfully completing their coursework.Anxiety Exercises 1. think. Have you ever gotten so stressed on a test that you forgot the material you knew? 2. and work toward successfully completing their coursework.
do you have an attitude with other people?) What are some techniques for dealing with each situation? Then plan to use some relaxation technique the next time you encounter these situations. These two questions should help you get started: 1. did you shake. how did you react physically (did your stomach hurt. what was the situation (were you being called on in class. ice breaker during an extracurricular activity. Where were you (in class. at work). record moments when you feel anxiety. palms sweat)? How does anxiety influence your attitude or behavior? (do you get angry with yourself. at work).Your personal reactions to anxiety: For one full week. why did you feel anxious. With a little planning you will be able to anticipate and. I usually feel anxious when: 2. better manage your anxiety. therefore. I notice when I am anxious I see these changes in myself: .
Better Sleep Guide We all have too much to do. The quality and quantity of your sleep can make all the difference in how productive you’ll be the next day. . recharge yourself by getting a good night’s sleep.
Keep regular hours. 4. Doing the same things each night just before bed signals your body to settle down for the night. Sleep in a moderate (temperature not too hot or too cold). make sleep a “priority. Sleep on a comfortable. Regular exercise can help relieve daily tension and stress – but don’t exercise too close to bedtime or you may have trouble falling asleep. Try to deal with worries and distractions several hours before bedtime. Exercise regularly. It’s difficult to sleep on a bed that’s too small. 5. supportive mattress and foundation. Give yourself “permission” to go to bed. or too old.Tips to get the a good sleep 1. Create a restful place to sleep. . As hard as it may be to put away your “to do” list. dark room that is free from noises that may disturb your sleep. 6.” You’ll thank yourself in the morning. 7. too soft. 3. Make sure the mattress and foundation meet your needs for both comfort and support. Unwind early in the evening. Keep your biological clock in check by going to bed around the same time each morning – even on weekends. Develop a sleep ritual. Make your bedroom a Sleep Haven. too hard. 2.
such as caffeine. Herbal tea. but can help you rest better. noting blessings also. 9. in the evening can make it more difficult to fall asleep. There are several brands of non-caffeine herbal teas available in your local grocers that are natural sleep aids. 11.Tips to get the a good sleep 8. Drinking alcohol shortly before bedtime interrupts and fragments sleep. 12. Cut down on stimulants. Also discuss the lessons learned from both positive and negative interactions with other people. Don’t smoke. Journal. Sometimes exercise an hour or two before bed can relieve you from the stress gained throughout the day. Smokers take longer to fall asleep and wake up more often during the night. Exercise. . Reduce alcohol intake. Consuming stimulants. 10. It not only is healthy for you. 13. highlighting challenging moments of the day and developing strategies on how to handle such situations in the future. Keep a journal of the day’s activities.
birds flying through the air. .Relaxation Techniques The information below briefly describes several relaxation techniques. it is best to choose your own image since you have a better idea of what you find relaxing than does someone else. you decide what image would be relaxing. If possible. the surf rolling on the shore. someone else determines which image you should keep in mind when trying to relax. please visit the LAC Blackboard website. and a sailboat floating on the water. 1. 2. When unguided. a day at the beach. which has links to various websites. Imagery: Imagery can be guided or unguided. a walk in the woods. a rippling lake. To learn more about these relaxation techniques. When guided. a carpeted room warmed by a fire. merely return to repeating the word. Some images people generally find relaxing are sunshine warming the body.Meditation: this technique involves focusing on something unchanging (such as a spot on the wall) or something repetitive (such as repeating a word – a mantra). Then you realize your mind has wandered.
Diaphragmatic Breathing: Relaxed breathing occurs as a result of the diaphragm expanding. The relaxed sensation can be imagined to be a warm ball that travels to various bodily locations warming and relaxing them. 5. By doing this. Imagery that is part of autogenic training is called autogenic mediation. 4. Relaxed breathing is called Diaphragmatic Breathing. As you breathe you should feel your abdomen riseand your chest remain fairly stable. warm and tingly. lie on your back and place your hands on your abdomen. It then teaches the sensation to your more tense parts. Progressive Relaxation: Progressive relaxation teaches the sensation of muscular contraction by focusing attention on the feeling of the muscles as they are tensed throughout the body. the mind is calmed by adding images of relaxing scenes. as opposed to stressful breathing that is a function of the chest expanding. To try Diaphragmatic Breathing. After the body is relaxed this way.Relaxation Techniques 3. . Autogenic Training: Autogenic training requires you to imagine your arms and legs feel heavy. blood flow increases to these body parts due to a dilation (widening) of blood vessels in the arms and legs. This is part of the relaxation response.
The Quieting Reflex is done as follows: o Think about something that makes you afraid or anxious. o Imagine heaviness and warmth moving throughout your body. . o Smile inside. This breaks up the anxious facial muscle tension.Relaxation Techniques 6. o Tell yourself. this technique is said to relax a person in just six seconds. “I can keep a calm body in an alert mind. Quieting Reflex: With practice. from head to toe. keeping your lower and upper teeth slightly apart.” o Let your jaw go loose as you exhale.
. Face your causes of stress head-on. neck long.” Step 6: Reassert Control. Step 4: Bathe in a Wave of Relaxation. Imagine being lifted from a hook at the top of your head. keep breathing smoothly. deeply and evenly. Think: “This is real. Instant Calming Sequence: Another relaxation technique said to take just seconds to elicit the relaxation response is the Instant Calming Sequence. focus on what you can control and take appropriate action. I can handle it. Step 3: Balanced Posture. Don’t try to deny it or wish that it hadn’t happened. Step 1: Uninterrupted Breathing. In the face of the stressor. honest thoughts instead of distorted ones.Relaxation Techniques 7. Flash a slight smile as soon as you recognize you are being stressed.” Step 5: Acknowledge Reality. Also. and in other ways balanced. chin in. Step 2: Positive Face. your head up. think clear-headed. Instead of fretting about how the stressor had robbed you of control. I’m finding the best possible way to cope right now. Keep your chest high. “Imagine you’re standing under a waterfall that washes away your tension.
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