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GET RID OF STRESS FOR GOOD!
GET RID OF “S-T-R-E-S-S” … (FOR GOOD)! Stress-busting TIPS to banish STRESS from your life, lifestyle, health and FUTURE!
GET RID OF STRESS FOR GOOD!
TABLE OF CONTENTS
SECTION 1: GETTING STARTED ON THE ROAD TO STRESS-FREE 3-10 AN INQUIRING LOOK AT STRESSS - QUICK OVERVIEW AND INTRODUCTORY NOTES WHAT DO THE EXPERTS SAY? HOW AND WHAT IS STRESS? WHAT TO DO ABOUT IT? WHAT OTHERS DO/HAVE DONE? WHAT WORKS?
SECTION 2: MOVING FROM AND THROUGH THE STRESS DIAGNOSIS, PROGNOSIS, TREATMENT PROCESSES, REALITIES AND DYNAMICS 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
THE POWERFUL WORLD OF POSITIVE THOUGHT: Thinking, Thoughts and Actions, Transformational, Awareness building 28 COMING AT STRESS FROM A DIFFERENT ANGLE – A HANDS-ON APPROACH: Pro-active Strategies, Humor, Therapeutic Approaches and Techniques 30 LIFE REALITIES muscles, digestive tract, actions and habits, routines, rituals and rites, rest and relaxation 35 NATURAL REMEDIES and alternative therapies for coping with stress An Altered, Balanced, Active Lifestyle: Breathing and Exercises SECTION 4: Conclusion: A PERSONAL ACTION PLAN AND CHECKLISTS, RESOURCES, FOR STRESS-FREE LIVING 50-65 Inspirational Thoughts, Affirmations and Reality Perspectives on Stress to Tickle Your Funny Bone and Inspire YOUR STRESS-FREE PERSONAL ACTION PLAN! 55 Some FINAL Tips for Stress Management Resources and Links 56 62-65
holistically!) … If only… we could cope with STRESS better! We would be well ahead further than ever assuredly. cognitively. ignorant to what is 4 . biologically. that produce any kind of tension. (and Lily Tomlin) SECTION 1: GETTING STARTED ON THE ROAD TO STRESS-FREE AN INQUIRING LOOK AT STRESSS . help do away with. cope better and tell us what to do in order to handle the impact and effects of our stress. Yet. mentally. strain (emotionally. it remains ever elusive and mysterious. To illustrate: mostly when the term is used in these disciplines. for good. Others are oblivious to its effects and realities. expressions and values. once and for all. strain on a physical body. physically. it refers to the force(s). you will probably have a totally different view of what stress is. where the stress can be accurately measured and expressed in units of force divided by units of area! If only. Most of us merely accept that stress is part of life and that we just need to toughen up. could explain in full. tension. this simplistic formula(s) and calculations. in coping with it effectively. even in denial. Jane Wagner.GET RID OF STRESS FOR GOOD! Reality is the leading cause of stress amongst those in touch with it.QUICK OVERVIEW AND INTRODUCTORY NOTES WHAT DO THE EXPERTS SAY? HOW AND WHAT IS STRESS? WHAT TO DO ABOUT IT? WHAT OTHERS DO/HAVE DONE? WHAT WORKS? If you are interested in the world of physics. depressed without knowing why.
a state of physiological or psychological strain caused by adverse stimuli. guides) (stress) (stres) 1. ready to ‘bail’. relationships. others. causing physiological OR psychological STRAIN. external. desperate. mental. online links and other helpful texts. the pressure of the upper teeth against the lower in mastication. These negative phrasing and choice of descriptors accurately captures what STRESS is really about. positive. so to speak.GET RID OF STRESS FOR GOOD! causing their underlying stress and not even aware that both internal. forcibly exerted influence. that gets the fight or flight instinct and response up and ready. 4. tension or stress. force per unit area. effects that inevitably affect us (adversely/negatively). which may cause strain (qv) on an object. in dentistry. people. pressure. that tend to disturb the functioning of an organism and which the organism naturally desires to avoid. 3. uneasy. that leads to alteration in normal physical functioning. environment. materials. annoyed. events. their lives. objects. 2. keeping us on edge. 5 . physical. health. or emotional. disturbed. negative stress can/do impact them. complications. even depressed (in some cases). It deals with all those unwelcome things. internal or external. 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. pressure. sources to shed some more light on the topic. suggested readings. feeling overwhelmed. tense. wellbeing. all aspects and areas of their lives.
COPE AND OVERCOME! THAT IS THE STRESS CHALLENGE! Here are some more hard-hitting facts. definitions and considerations about and for STRESS. and reduce life-span.GET RID OF STRESS FOR GOOD! It can either be short-lived. decisions and behaviour. synonym: strain. awareness. who and what it affects. our habits. A stressor/ stress trigger can be defined as a physical. from within. emotional. severity. 6 . quality of life and being: STRESS IS/CAN BE… A state of mental or emotional strain or suspense fatigue and emotional tension stress is a vasoconstrictor stress leads to the depletion of available resources in the personality Oppressive stress is unhealthy and should be outgrown. if we allow it. Harmonious stress is experienced in parenting. chemical or emotional factor causing mental tension Many have argued that stress can be a possible contributing factor in causing disease. with us for a prolonged period of time. terminology. on many and/or all levels (physical. to shed some light on this musing and world-life reality that we all face as part of our existence. actions. varying in intensity. mental) – HARD TO DEAL WITH. Long-term stress can reduce resistance to disease and parasites. Stress can even inhibit self-healing processes. Not all stress is negative or positive. Short-term stress can often be overcome. and/or without. concepts. duration.
can oftentimes be so simplistically easy. and let steep for 15 to 20 minutes. that tends to disturb an individual’s homeostasis can quality under this banner. Symptoms and Realities you can/have to face. prognosis through treatment and offer some ideas and lifestyle changes to overcome and BUST STRESS! 7 . tension or problems can be alleviated with a warm herbal bath at bedtime. Externally. Any real or perceived adverse stimulus. it is not enough though… this guide will take you on a journey from diagnosis. Stress can be as simple as any difficulty that causes worry or emotional tension. concerns.GET RID OF STRESS FOR GOOD! Stress responses are physiological or psychological responses to a stressor beyond what is needed to accomplish a task. physical or psychological. a rise in blood pressure. It seems simple that remedies and techniques like these (now age-old). then add the liquid to a warm bath. very beneficial and calming. Bring to a boil. most of these stress-related issues. cover. when stressed: An emotionally disruptive or upsetting condition occurring in response to adverse external influences and capable of affecting physical health which can be characterized by increased heart rate. but at times it is just what the doctor ordered! Sometimes. irritability and depression. Strain. An example of how stress can affect your quality of life and functioning: stress itself does not cause migraine but can be a migraine "trigger". muscular tension. Combine a handful of lavender and a handful of chamomile in one quart of water.
GET RID OF STRESS FOR GOOD!
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 IS…the 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.
GET RID OF STRESS FOR GOOD!
Stress can be both/either positive or negative. It can come from various sources and the there are detectable and treatable , predictable biochemical effects of stress. Prolonged stress, regardless of whether it is positive or negative can be devastating, debilitating and harmful. If you feel overwhelmed by priorities, living, things to do, people, situations, demands, that would be considered stressful. If you do not have the coping skills, resources or what is needed to respond accordingly and appropriately, you are under what we consider to be STRESS. HOW DO MOST/OTHERS RELAX, BE STRESS-FREE - Responses to that question FROM THE MASSES, fellow human-beings in this journey and battle together – YOU ARE NOT ALONE!
Anticipate and plan more and better that the littlest thing will not end up throwing you for a loop Being spoilt by someone you love – having a romantic dinner or picnic Clear up any and all misunderstandings Delegate responsibilities with consideration. Entertain friends and socialize Essential oils. Full body massage Gardening Get a service to clean the house, do the laundry or take care of the landscaping, mowing and gardening for you Give meaning to what you do and contribute by taking a broader perspective – how what you do, say, think, feel affects the lives and happiness of others
Go for a horse-back riding lesson
GET RID OF STRESS FOR GOOD!
Helping someone else who is having a hard time with something. Herbal essences in the bath. Hold a backyard BBQ for the neighborhood Ignore unreasonable people and requests, unrealistic demands Laugh! Laughing, comedy and a good belly laugh for as long as possible. Listen to a CD from start to finish with your eyes closed (*that you have not heard before, really wanted) Make a compilation of your favorite tracks and download to your mp3-player or ipod Make an annual and regular break-away vacation a top priority Meet someone new – make a stranger a friend! Mentally relive a personal happiest time and experience Music Physical workout for endorphin release Refrain from eating or drinking excessively to relieve stress – IT DOES NOT WORK! Recall a precious memory or person dear to you who have passed on Shopping to relieve stress is not a good idea, if you are on a budget! Take a bubble bath at candlelight Talk and listen with a close friend, share and trade secrets or issues in confidence Try to imagine the element of fun in everything that happens, even when things go wrong Unconditional love of an animal companion. Wake up earlier and watch the sun come up with a steaming cup of coffee Water-color painting or some new hobby, craft that you are not familiar with
TREATMENT PROCESSES.Recording. can take quite its toll on each of us at different stages and times of our lives. our thoughts. values etc. behaviors and actions will all not be the same under all circumstances. family and more SECTION 2: MOVING FROM AND THROUGH THE STRESS DIAGNOSIS. triggers. as do our life and past experiences. learned behaviors. Our responses will vary. so no two people’s journey would be the same. REALITIES AND DYNAMICS HOW TO KNOW THAT YOU ARE “stressed” – what to look for. It 11 . PROGNOSIS. Managing this stress. personal action plans for our own health and wellbeing should be considered a top priority. clearly shows that we are not immune to its effects (actually no-one really is!) We just react and respond to it very differently. channeling that energy towards something even greater! Stress of life and living with stress. How we respond to stress. identify and find evidence of stress. tracking and journaling (stress-relief) We are also all unique individuals. and other stressors TAKING A PERSONAL PERSPECTIVE . Just image being able to utilize and tap into stress and what it can do for you in a positive manner.GET RID OF STRESS FOR GOOD! Work for more cohesion and flexibility in your life. principles and strategies. triggers and stressors. work . We are very different and how we react to stress. Instinct and thought processes synergize together. There are numerous studies that argue quite convincingly that there are very powerful instinct at work in how we deal/cope with stress.
not coping. Many research pioneers in this field. Brain-mapping of people under prolonged stress and noticeable. Stress research today is still asking for the most part when adaptive processes stop being essential for life and become damaging to health. mind. argue that the inability to cope with life. spirit. thoughts. is the new buzzword of our time.GET RID OF STRESS FOR GOOD! is founded on the Fight-or-Flight Response principle (the survival of the fittest type responses). stressful events. soul. the effects on body. Much scientific discover sheds light on stress and will continue to do so as we grapple to understand it better in order to cope with it MORE. A 12 . It seems that much more important then that we prepare ourselves better to deal with these demands and issues in our lives and existence just a little better. actions etc. Why some individuals are more vulnerable to chronic stress than others is also an unresolved phenomenon. can put us increasingly at risk and may even underlie disease and development of illness. seen holistically. IN ORDER TO STAY AND BE HEALTHY! What better motivation then can there be than to embrace COPING WITH STRESS BETTER – GETTING RID OF IT FOR GOOD! Just imagine how wonderful it can be if we can all take a little time to focus on what really matters in life! Lessen and reduce even workrelated stress. Stress management for wellness. Hans Selye was one of the first as early as the 1950s to point out that neuro-endrocrinological factors are at play with things like stress. We need to be able to adapt to the environment. scenarios. stimuli and ‘stressors’. measurable differences can be ‘seen’ through visualization-type capture. Cholesterol levels are higher in people more prone and vulnerable to stress (even in healthy adults) and there are links established between serotonin receptors in our brains and how we are ‘hard-wired’ to respond to stress. Dr.
Aspects of problem-solving. According to what psychologists refer to as the bio-psycho-social (or MASH) model of stress and behavior. Survival hormones are just part of the story though when dealing with stress.GET RID OF STRESS FOR GOOD! recognized fact is that we all have certain neural. family. nothing else matters (even mentally focused on whole body is at the ready and has a heightened ability to resolution) The survive life-threatening events 13 . flexibility and closeness (cohesion) are at the very heart of what makes the difference for success and results with stress. including personal. optimally flexed and functionally. areas of an individual’s life at play. ready and efficient. couples etc. endocrine and immunological responses to stress – albeit different. work. is regulated attention on the threat Focused distractions. relationships. They can just as easily take us to new heights and places we have never been before. there are numerous coping mechanics and framework in various levels and aspects. as much as they could hinder us and our processes. submitted to stress: Heart blood more All rate goes up pressure increases oxygen and blood sugar moved throughout the body systems work together and are on/at edge to support major increases muscles Sweating Muscles Blood No remain alert. communication. These stress hormones can affect you in many ways – here are just some of what happens when your body is under ‘strain’.
Heart palpitations and faster pounding heart Irritability less able to make good decisions. condition that gets our backs and hormones in a twist. disappointments. Negative consequences Reduced effectiveness Shakiness Survival Prolonged stress can lead to poor health Emotional and mental health problems Burnout 14 . socially. controlled and socially sensitive behaviors might go out the window in its totality. rational. emotionally. is when we need to worry. Small threats. thoughts and responses (on all levels: physically. uncertain or unexpected happens. response (fight/flight) Difficulty completing and focusing on tasks in the moment due to the stress response Excitement Faster breathing Feeling jumpy Feeling of calm. can all be distractions. triggers or stressors in and around our lives prompting these actions. BUT when they get out of control. the same hormones will trigger these responses – They are a normal part of life.GET RID OF STRESS FOR GOOD! It does not have to be a life-threatening situation or circumstance. ) Here are just some of the things that happen to us when we are under this amount of stress: accident-prone Anxiety Body is ready for total mobilization. every day life. cognitively etc. frustrations. When something unpredictable.
GET RID OF STRESS FOR GOOD! A good mechanism for coping with stress is the ability to tell that something is amiss. that is the question?! Healthy Living means paying more and more attention to effectively coping. To complete the inventory. 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. So. It can also help you recognize some of the conditions that determine your stress level. THE MORE YOU KNOW. Here is ONE illustrative example of a Stress Checklist Inventory that can help you assess HOW and IF YOU ARE STRESSED. dealing and Managing Stress. Do you think that there is stress in your life? DO YOU KNOW THAT YOU ARE STRESSED? HOW? WHY? Stressed or not. 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 15 . how do you tell you are stressed? You can use this shortlist provided above for diagnostic purposes. that you are suffering from stress and need to do something about it. Here. many of us are challenged at best. There are assessments online and in many disciplines or you can consult with a professional that can assist you with a formal diagnosis.
Friends. At Work Or Both I Have A Tendency To Overeat . Family.GET RID OF STRESS FOR GOOD! Stress Checklist Items: Family.Especially Sweets I Have Difficulty Communicating With My Spouse. Indigestion Or Other Digestive Problems I Have Too Much Responsibility I Have Trouble Focusing On A Given Task I Regularly Have Headaches (2-5 Times Per Week) I Regularly Have To Drink To Relax I Regularly Take Aspirin. Friends Or Co-Workers I Have A Lot Of Worries At Home. Or People At Work Tell Me I Drink Too Much I Am Short Of Cash Or Have Other Personal/Business Financial Concerns I Do Not Have Enough Say In Decisions That Affect Me I Do Not Have Enough Time For Leisure Or Taking Care Of Personal Needs I Drink A Great Deal Of Coffee Or Other Caffeinated Beverages I Handle Most Things Alone With Little Support From My Family. Indigestion Medication. Sleeping Pills Or Tranquilizers I Would Like To Make Changes In My Life But Do Not Know How Most Of My Time Is Spent Sitting . Boss Or Co-Workers I Have Difficulty Expressing How I Feel About Situations Or People I Have Muscle Tension In My Shoulder. Neck Or Back I Have Stomach Pains.I Get Little Exercise My Family Makes Too Many Demands On Me My Life Is One Crisis After Another 16 . Children.
GET RID OF STRESS FOR GOOD! My Personal Needs Are In Conflict With My Work Or Family My Work Situation Is Unclear. triggers in and around our lives.Think seriously about changes in your life to reduce stress 86 or above Dangerous .Lowering your stress level would be beneficial 66-85 Bad . stressors (stimuli of/for stress). professionally. individually and collectively is no excuse any longer. If you can however take the 17 . Being unaware of the stress.Your Stress Level 34 or under Good . 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. both personally. or nothing at all (seemingly).You need to act now to reduce stress! (** NOTE: If you scored in the Bad or Dangerous range. (** HOW FAR YOU HAVE TO GO TO BECOME STRESS-FREE!) Your Score:____________ Overall Score . There is a train and channel of thought that holds that Stress is impossible to eliminate totally from life. You could have a lot of stress. There Are Too Many People To Satisfy There Is A Great Deal Of Time Pressure At Work Now add up your numbers and use the total to determine generally where your stress level is. Most of us do not cope with stress well.Congratulations! Your stress level is low 35-65 Average . please find assistance in lowering your stress level before your health is negatively affected).
impact and influence that it can have on your life and wellbeing. trouble and effort of recognizing it for what it is.GET RID OF STRESS FOR GOOD! time. you too can take the necessary pro-active and hands-on steps and actions. 11: 213-18. to minimize or reduce any negative effect. It all started with some simple inquiry and questions. thoughts. actions and behaviors: STRESS SELF-ASSESSMENT EXAMPLE (adapted) (SOURCE: Holmes and Rahe (1967) 'The social readjustment rating scale' Psychosomatic Medicine. according to the degree of stress that comes as the result of that activity). field of interest. 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. Here are the TOP TEN MOST STRESSFUL EVENTS IN ANYONE’s LIFETIME/LIFESPAN: death of a partner divorce separation from partner imprisonment death of a close family member 18 .) Instrument was designed by two American psychologists doing research in this field and discipline. like : Where do the obvious stress in people’s lives come from? 43 life events type evaluation (** NOTE: Each event has a corresponding score associated with it.
cues and clues (even illness. imbalances. tell-tale signs and behaviors How your body reacts and responds – all physical and physiological manifestations.GET RID OF STRESS FOR GOOD! personal illness or injury marriage dismissal from work 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. layered stress symptoms: Actions you take. tense muscles and the like) What you are feeling and experiencing emotionally Thoughts. You also have to take a comprehensive approach to stress and recognize the multi-faceted. habits. pain or palpitations constipation/diarrhea headaches 19 . THERE IS MUCH MORE TO COME. rites. patterns. rituals. speak and psychological talk and personal responses For physical stress symptoms you can be on the look out for things like: aches and pains in menstrual cycle for women breathlessness change Chest tightening.
rites and rituals regarding stress: change drop loss in sleeping patterns and smoking more to express feelings drinking inability more in work performance of interest in sex inclined to become accident-prone of appetite 20 overeating/loss . behaviors.GET RID OF STRESS FOR GOOD! indigestion muscle nausea recurrence skin sleep twitches of previous illnesses/allergies conditions problems/tiredness loss or weight gain weight Emotional things that can show you that there is something amiss and all is not in order are: becoming decrease feeling feeling feeling feeling feeling more cynical in confidence/self-esteem anxious guilty helpless out of control tense of anger of shame feelings feelings having mood poor no enthusiasm swings concentration A lot can also be inferred from some actions. habits.
self-talk. SIGNALS AND TELL-TALE THINGS TO BE ON THE LOOKOUT FOR… 21 . the higher your stress is likely to be. selffulfilling prophesies.GET RID OF STRESS FOR GOOD! over-reacting poor poor too judgment time management from family and friends busy to relax withdrawing Psychological symptoms and negative thoughts. internal monologue and ‘self-conversations’ 'I 'I 'I 'I 'I 'I am a failure' can't cope' don't know what to do' don't seem to be able to get on top of things' keep forgetting where I put things' should be able to cope' of judgment the point?' one understands' loss 'no 'what's You can easily take a look at these and in and across the categories tally up some scores and the more you identify. RECOGNIZING AND DEALING WITH DIFFERENT STRESS PHASES AND STATES AND MAKING SENSE OF THE MANY WARNING SIGNS. A PERSONALIZED ACTION PLAN FOR BECOMING STRESS-FREE UNDERSTANDING.
Mild Symptoms Warning signs have progressed and intensified. Signs/Symptoms Action talking about feelings taking a vacation making a change from regular activities taking time for yourself feelings of vague anxiety depression boredom apathy emotional fatigue Phase 2 . physical signs may also be evident.Warning Early warning signs are often more emotional than physical and may take a year or more before they are noticeable. Over a period of 6 to 18 months.GET RID OF STRESS FOR GOOD! Phase Phase 1 . 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 .
Significant careers end intervention from prematurely asthma professionals.Entrenched Cumulative Stress This phase occurs when the above phases continue to be ignored.Severe/ Debilitating Cumulative Stress Reaction This phase is often considered "selfdestructive" and tends to occur after 5 to10 years of continued stress. Stress starts to create a deeper impact on career. increased use of alcohol.GET RID OF STRESS FOR GOOD! Phase 3 . smoking. Phase 4 . heart conditions severe depression lowered selfesteem/selfconfidence inability to perform one's job inability to manage personal life withdrawal uncontrolled anger. rage suicidal or homicidal thinking muscle tremors 23 . grief. family life and personal well-being. nonprescription drugs depression physical and emotional fatigue loss of sex drive ulcers marital discord crying spells intense anxiety rigid thinking withdrawal restlessness sleeplessness The help of medical and psychological professionals is highly recommended.
You will no longer be victim. thoughts and emotions will help you see for yourself how you deal with stress at present. duration. forgetfulness paranoia (From: Anschuetz.L. daily living and stressors/triggers throw your way and at you. analyze and synergize. reality and awareness to your experiences. will help you gain insight and peer into you soul more to track how you are doing. Insights into your responses.GET RID OF STRESS FOR GOOD! extreme chronic fatigue over-reaction to minor events agitation frequent accidents carelessness. stress. severity and coping skills. Record. preventive and intervention type coping skills and strategies can more readily take shape in your life. responses. measure. reactions. Then corrective. It all starts with heightened self and stress awareness. "The High Cost of Caring: Coping with Workplace Stress" in Sharing: Epilepsy Ontario. The more you recognize and do. is a journaling technique tracking your personal stress levels. putting a personalized action plan together to cope with stress BETTER and MORE! 24 . actions. the more likely you are to become more effective in coping with it. B. even under pressure and stress. Writing down and giving voice. Posted 29 November 1999) Another amazing tool for personal stress management. track. manifestations. passively responding to what stress and life.
REPETITIVE RESPONSES are telltale signs of problemareas where tension and stress is getting the better of you. Daily. be honest and face the music. emotions. underlying pressures and causes have us act in a certain fashion and if you are aware of where and what your personal challenges and obstacles regarding stress really is. Take a sneak-peak and reality check into your own personal levels of efficiency and operation. rather than probing and stabbing randomly in the dark. thoughts. thoughts and actions Be as detailed and accurate as you can. reactions. you will see patterns emerge. frustrations that leads to the MOST stress? 2. feelings can all point the way to your success plan for BUSTING STRESS FOR GOOD! SOME MORE GREAT STRESS-BUSTING QUESTIONS AND REALITY CHECKLIST? 1. triggers and stress. behaviors. proactive following this method and cope better with stress When you journal and catalogue in this fashion.GET RID OF STRESS FOR GOOD! Look at causes. Where are the situations and times. Stressors. even under stress Reactions and responses can be catalogued You can become more hands-on. There is no one-size fits all type solutions that work for everyone. What type of events causes MORE/LESS STRESS and why is that? 3. What can you do about it? 25 . It will be easier to take on a shortlist of stressors. even if you do not like recognizing or acknowledging it. The answers and approach have to be individualized and customized. trying to alleviate stress.
How would you more effectively manage your personal actions. 5. Be in the moment Resolve Release Focus on the present Do not obsess over/about and let go of the past Address and do not avoid issues as they will only get worse Rid yourself of all regret. 4. UNDER STRESS? 7.GET RID OF STRESS FOR GOOD! 4. thoughts. decisions. 8. nutrition. anger and grief. behaviors etc. lifestyle MORE – as a . Pleasant thoughts Calming and inner peace techniques healthy body houses a well soul! 11. 9. 7. habits. How would you go about lessening the stress in your life? 6. disappointment. CIRCUMSTANCE AND RELATIONSHIPS: 1. we all need to have everyday techniques for busting our stress. 6. right? Taking one day at a time and not bringing baggage from yesterday and past into the present is essential to cope effectively with stress. Sleep enough 12. Can you do anything to be MORE proactive and deal with stress in a positive manner? So. what stress level is required for you to be able to be functioning your best? 5. HERE ARE TWENTY MORE STRESS-BUSTING THINGS TO WORK FOR IN YOUR PERSONAL AND PROFESSIONAL LIFE. 3. exercise. Avoid additional or unnecessary stress – LEARN TO SAY NO! 26 10. Balance your living. 2. Cumulative effects can oftentimes leave us feeling overwhelmed and not equipped to respond effectively or at all to what needs to be done.
Creating the perfect place. Cognitive Coping Mechanics and Dynamics: Mantras. Objectification. deep breathing. place and stress-free environment. even yoga. claming. stressor. caffeine and alcohol in your diet. Get and stay close to those who matter to you 19. Limit the amount of salt. Relationships and support (tap into them as often as you can – you do not have to go this journey alone after all) 18. MENTAL. Humor 17. muscle relaxation. visualization. projection and such techniques. Stay hydrated and strengthen your body 15. even self-hypnosis. happy experience. Projections. sugar. Memories and relaxation can help you regain calm. Write your solutions and action plans for coping with a specific stress. thai chi and such activities help you get to your inner spot of peace. Experience. Do not make mountains out of mole-hills! Tackle ONE THING AT A TIME! 20.GET RID OF STRESS FOR GOOD! 13. can help you not escape reality. MOST IMPORTANTLY : Do not get defeated at setbacks or difficulties and avoid despairing. SECTION 3: A PRACTICAL APPROACH TO STRESS-BUSTING: TACTICS. Visualization and other Mental Imagery Anti-stress type mental imagining. You will be surprised how much you will discover by voicing and seeing it. Take cleansing breaths to get oxygen throughout your body and purify. meditative states have all been proven to do its bit to lessen stress. re-energize and RELAX! 16. but reach 27 . 14. scenario. TECHNIQUES and STRESS-COPING MECHANISMS FOR LIVING EMOTIONAL. trigger or cause of your discomfort down.
GET RID OF STRESS FOR GOOD! deep within yourself in order to address what is facing you in the present. you are tapping into your natural and bodily arsenal to best fight off the effects and impact of stress. Seeing Sensory Serenity Use better and more effectively present better – it is like giving yourself a head-start Imagery substitutes on your own actual experiences and ideals can also help you cope with the day-to-day Draw Dreams stress of your life. on all levels. peaceful. tension releasing tactics can also help lower adrenaline. But it is not only activity and exercise. 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. moving and mobility type undertakings. place or event experiences can help you handle stress and pressure and beauty for you will help you make sense of the beautiful and happy. When you combine your cognitive/mental abilities with your physical. where you feel safe. in your mind’s eye a scene. reduce muscle tension 28 . bio-physical. Cleansing Music Opt breaths can also help you relax for things and places. restful. Physical relaxation techniques. muscle relaxing.
clenching and Comfort relaxation Deliberate increased inner paced.GET RID OF STRESS FOR GOOD! Deep Breathing Techniques are often proposed as well-known relaxation techniques. Motivations. slowed releasing. alternating and feeling the calm take over. Others include progressive relaxation. focus. Perception and reality are sometimes not the same thing. centered around deep and purposeful breaths and relaxation. contracted muscles can be released and relaxed deliberately. rationalization. We have the potential and faculty to be our own worst enemies. purpose and unreasonable expectations. you can also address stress better. intent. Tense. 29 . Awareness building If you keep your thoughts. deep. With all of these types of techniques the main goal and purpose is to effectively reduce stress and control the fight-or-flight response. Our own thoughts can trip us up. Transformational. Negative thoughts can very easily become a downwardly spiraling whirlpool that can draw you in. no distractions muscle and tension relaxation. You need to target and work for/towards: 10-20 deep minutes for every session is recommended and quiet. calm and peace normal. awareness. positive thinking to good work. Thoughts and Actions. re-energizing skin resistance. relaxation imagery and meditation. cleansing breathing oxygen consumption heartbeat reduced Tranquility THE POWERFUL WORLD OF POSITIVE THOUGHT: Thinking.
Replace negative thoughts. Counter them with positive affirmations and positive statements to yourself and others. All-round. if you are not aware of it! Once you know what they are. eliminate or change them around FOR THE BETTER. selfdefeating and not self-serving. 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.GET RID OF STRESS FOR GOOD! Thoughts and perceptions that can trip us up: Defensive Feeling for no reason insufficient Inadequacy Insecurity Not being able to respond to the demands made on you risk Personal Threat Feeling frazzled and low If you become MORE aware of what you are thinking. acknowledging and the acting to rectify. They are de-motivational. why and when. you CAN and SHOULD intervene! Individual processes and results of/for managing negative thoughts will vary. you will be much better able to deal with any stress that results addressing any actual negative feelings and thoughts 30 . 1. Here are other practices and mental prowess that will alos help you. ONCE AND FOR YOU. writing them down. counterproductive. patterns and behaviors deliberately with identifying. You cannot change or do anything.
patterns. Be realistic and reasonable in your expectations.GET RID OF STRESS FOR GOOD! 2. Separate out the emotional and feelings from what you are 11. 7. 8. Always meditate and practice mindful breathing all days Bake homemade cookies for the entire office. Tap into your own self and thought-awareness COMING AT STRESS FROM A DIFFERENT ANGLE – A HANDSON APPROACH: Pro-active Strategies. Begin a new journal 31 . 9. separate the positive thought from the negative 12. actions and behaviors. Appropriate and immediate action to ward off any subsequent stress. replacing them with good and alternative habits. Humor. Be detailed and use concrete terms. FOR GOOD! 13. Counter-measures and pro-active strategies for frequent negative thoughts positively affirm that which makes a difference and helps you be stress-free practice rational thought put inquiry and objectivity skills to work thinking and doing 10. 3. 5. Therapeutic Approaches and Techniques 100+ WAYS TO RECLAIM STRESS-FREE TERRITORY FOR YOURSELF Accept yourself just as you are. 6. thoughts. real examples – be specific when dealing with these issues head on – honesty being the best policy 4. of yourself clarify and identify truth and underlying thoughts and feelings. better choices and decisions FOR YOU. Spot patterns and bad habits that are not helping you to be/become stress-free and alter them as best you can.
Enjoy a brand new day. Don’t just volunteer your time. Give up your parking space for today. 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. Engage in purposeful. Finish that important project. a kiss or an orgasm (these all release endorphins) Give the first crocus of spring. Do that promised home improvement.just because. Enjoy moderate. One to keep and one to give Buy a present -. 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. a fresh start. First day of fresh snow. Go back to school to teach 32 . pleasurable exercise like bike or swim Fall in love all over again.GET RID OF STRESS FOR GOOD! 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. volunteer you! Donate the clothes you never wear to charity Dry off with towels warmed in the dryer. stimulating conversation. Give a hug. Buy that sweater you really want. Do the work you love. go skiing.
Lie in bed and just listen to the wind. Make good on your promised favor. rain or night-sounds.. Play with your children today. 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. “No charge. Learn something new and exciting. a concert or a play Join a book club Kiss and make up. desert) Go someplace special like to see a beach sunset Go to a really good concert.) Play board games all day long and into the night…. Make a snow angel with your husband Make a surprise call to an old friend. all day! Pre-pay the toll for the car following you 33 . Pay someone to come and clean out the garage Phone in for a "well" day and then have a ball! Plant that first kiss. Invite a friend out to a movie. (Any kiss. new color Pay a compliment. mountains. Make some music you love Meditate by the ocean listening to the soothing relaxation Next time say.” Offer a heart felt apology Organize your closet Paint the kid’s room a fresh.GET RID OF STRESS FOR GOOD! Go fly a kite! Go for aromatherapy or reflexology Go for some acupuncture Go on tour with Mother Nature (see the woods. Hold hands when walking with your loved one.
Treat yourself to a free day.GET RID OF STRESS FOR GOOD! Put some coins in someone’s expired parking meter Reduce all sugar. 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. 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. Treat yourself to a hot bubble bath by candlelight Treat yourself to something pampering (a manicure or new hairstyle) 34 . babies. 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. alcohol just for 1 week Remove your watch and go for a timeless walk Reply to your emails same day. Smile at everyone you see today Spend the day at the beach -.any time. caffeine. Start a new hobby such as gardening Surprise your family with a fun Sunday drive into the country Swing on a swing. and kittens.
influences and results of stress. off-sets the immunosuppressive effects of stress. stress and life! Helps us with ONE MORE coping skill to better learn to control our reaction to stress. 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. Giving new perception. Combat the worst effects. 35 . Improves emotions and moods creates neurochemical changes buffering against the immunosuppressive effects of stress. humor and good fun. organized humor and laughing studies. all day Write a poem Reduce your stress through laughter.GET RID OF STRESS FOR GOOD! 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. comedy. meetings and gettogethers. meaning and outlook on things. Laughter is powerful medicine! lowers serum cortisol levels Lowers your blood pressure more activated T lymphocytes. challenges. Wear wild colors today. 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.
back. actions and habits. Release back and muscle tension throughout your body. mid-section and legs can also be beneficial. chest-area. neck and shoulder. Apply even pressure Arches Cover the whole area of both feet for optimal results Deep-skin. routines. Workouts for your upper-torso.GET RID OF STRESS FOR GOOD! different perspective on our problems. different. Stimulates positive feelings and confidence – leaving you more apt to feel challenged and less threatened. legs. muscle. relaxation and pampering are all great remedies for everyday stress. LIFE REALITIES muscles. 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. rest and relaxation Rest. tissue. also. arms. stressors and related discomforts. 36 . neck hands can all benefit from similar treatment. specific and all areas through targeted work. do not stop at the feet. tendon and purposeful motions. shoulders. digestive tract. Humor effectively helps you RETAKE and CLAIM control over your environment or situation. rituals and rites.
doing and sharing things with family. deliberately.GET RID OF STRESS FOR GOOD! Be sure to breathe normally and deep when you exercise and to alternate activity with periods of rest. balance and equilibrium. herbs. Sleep and rest enough. combining different types. Gaming and playful fun can also do a lot to relieve stress and tension. If you sit the whole day due to the nature of your work. breathing and exercising that you can do in your normal routines. friends and others that can contribute to your overall wellness and wellbeing. body and soul that it is time for reprieve and shut-eye! There are many natural ingredients. signaling to your mind. intensity and severity. infusing your day with stress- 37 . remedies. being aware of your chest and rib-cage rising and falling. just deeper and natural pace and rhythm. Tensing and relaxing muscles. teas. original. duration can also be adjusted to your individual needs. essential oils. throughout the day. get up and stretch those muscles at least once every hour. will also make them stronger and have feeling less stress and tension build-up in them. styles and techniques. BEFORE you go to bed. rest and relax – make it a top priority to give your body time to regain its footing and optimal functioning state. Try and follow the same routine (or create a new one for yourself for nighttime. Inhale and exhale normally. aromatherapy. Find time throughout every day for at least a 5 minute relaxation exercise (even if you are constantly on the go). Have fun and be creative. muscle groups.
deliberately and pro-actively. left and right. Thai Chi and other techniques to help you be more aware of your state (holistically speaking) Alignment will relieve tension and help sore. 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. becoming more and more stress-free in the process as time passes. You can also feel free to breathe in and out and deeply. Muscle stretching – neck and shoulders (both sides) Head-rolls to chest and back. front. jogging and running (indoors. Fresh air. chamomile) Smile and self-therapy (intervention type strategies you know to work for you) Positive statements and affirmations Good posture and deep breathing. outdoors) 38 . Relaxing massage. closing your eyes and doing it every time you find or feel stress and tension creeping into those telltale areas. Shoulder circles. professional therapeutic massage Calming essential oils (lavender. stretching out your arms to have them level with your shoulders can also do great things for relieving buildup tension. all-round. back. walks. stiff muscles relax more. relaxing breathing. even Yoga. hands-on. both directions. 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. repeating until you feel totally relaxed.GET RID OF STRESS FOR GOOD! busting effectiveness. involved.
Keep your head neck and trunk completely straight. self-control Sound. CLEANSING BREATHS Breathing Exercises. Awareness Tips & Techniques INSTRUCTION SHEET Breathe smoothly. twice a day or longer. caring for others. pets Supports and aides (sitting. ergonomic chair. Active Lifestyle: Breathing and Exercises Here are some great examples and tip sheets. Balanced. ab-ball) Music Centering and Breathing exercises An Altered. leg-or foot-rest.s and checklists for exercise for STRESS-RELIEF STRATEGY # 1: TAKING DEEP. Do not strain. slowly. quietly & continuously.GET RID OF STRESS FOR GOOD! Relaxing hobbies. Challenging yourself Meditative techniques. support pillow back. how to. crafts and pursuits that you enjoy. sleep and/or aromatherapy treatments Loving relationships. 39 . do and demonstrate. self-hypnosis. Gently inhale and exhale through the nose. new things you want to learn and master. Make note of the sensation of coolness as you inhale at the tip of the nose and the sensation of warmth as you exhale. exercising. Practice slow purposeful breathing with a goal of inhaling for 8 seconds and exhaling for 8 seconds. Stay within your comfort zone. Practice breath awareness for 12 minutes.
with slight pressure on the thumb and think positive thoughts. Flex them often and you will be better able to cope with the demands and discomforts. groups and all muscles in this fashion Coordinate inhalation of breath with the tightening of the muscle phase and then controlled exhalation with the relaxation phase. even physically that these will place on your body. slowly. any. Hold the tension now. for optimal results. inhaling as you do. This way you will effectively be reducing stress. 40 . challenges and obstacles. about 5 seconds. muscles tension and relaxation TOTALLY relax and practice your breathing throughout the day and at some designated times (when you know stress will take its toll or you are under a lot of pressure) Work some. You can also close your eyes if you want to ensure that there are no distractions. Quiet your racing mind or heart focus better and concentrate longer Alternate thoughts. continuing to inhale and focus on the feelings of tension. Here is one industry expert suggestion on how to DO what is needed to be STRESS-FREE Tighten your left fist. Really focus on what the tension feels like. feelings. repeat your positive affirmations until both hands are done. reflective moments. in turn .GET RID OF STRESS FOR GOOD! STRATEGY # 2: TARGETED RELAXATION TECHNIQUES Relax your breathing (like described above) and then place each finger . Try to reduce the muscular response. tensing up that your muscles experience. specific.
Now take 2 deep breaths. You can calm your mind and stop the to do list control that your life can sometimes fall under. repeating “3 when you exhale. commuting. Take in 4 deep breaths. Whatever terms you can think of to label the feeling. even while you are waiting. the tightness and the restriction. Finally. Repeat the same technique for the right fist. As you feel the change and are totally relaxed. Slowly exhale as you name those sensations of relaxation. slowly. Then take 3 deep breaths. repeating “1” as you exhale. take 1 deep breath. Now just let go. utter relaxation. label those. Notice any of the relaxation sensations. exhaling as you do. exhaling all of the stale tension and air.GET RID OF STRESS FOR GOOD! Feel the burn. slowly. GO FROM HEAD TO TOE FOR BEST RESULTS – YOU WILL REAP THE REWARD OF FEELING AMAZING AND REJEVENATED ALL TENSION AND STRESS RELEASED FROM YOUR BODY. and then relax. 41 . and relax. MIND AND SPIRIT! ** Set aside 15-30 minutes to get through this at any one time. repeating “2” when you exhale. repeating “4” to yourself as you exhale. Label how the tension feels in your mind. For a quick stress-relieving buster try to relax and breathe more often. move on to the next muscle group. rushing to an fro: Relax your body completely. the lightness.
Experience deep relaxation. giving in to quite and relaxation. slow breath.now relax these areas as you exhale slowly. Relax these muscles as you exhale and experience the relaxation. concentrate on the muscles in your scalp. Notice the tension being held there. slow breath and pay attention to the muscular tension left anywhere in your body. First Breath. while holding your breath for a few seconds. slow breath and concentrate on the tension in the muscles of your chest and abdomen. Take in your final long. Take in a long and slow breath and count to six. Now take in a long. Breathe deeply into your stomach.. very slowly.GET RID OF STRESS FOR GOOD! 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. Third Breath. specific instructions for/on how to do progressive relaxation YOURSELF: To begin. slow breath and concentrate on the muscles in your neck and shoulders. stretch out your arms and legs. Now let the air flow out slowly and as you do. mouth and face. and then as you exhale slowly feel that deep sense of total relaxation. Fourth Breath. Fifth Breath.. relax. Release this tension in your muscles as you exhale slowly. Second Breath. eyes. 42 . fingers and toes. forehead. Here are illustrative. Hold that breath for a few seconds. Take in a long. As you inhale another long. Take a slow and deliberate yawn.
Use natural. raw elements. crisp set of bath-towels of all sizes Bath salts and/or essential aromatic oils. designs that complement. special room for relaxation. Get yourself a comfortable covering. candles that you love Splurge on some bath-time treats and indulgences Use a new washcloth. wine tasting and appreciation. music/home theater space. inspired by nature in your home and decor Design a Relaxing and RELAXATION Room Get a greenhouse or custom sunroom. fabrics. loofah sponge. organic type furnishing to bring the outdoors indoors. skin cleansers. toners and moisturizers A cup of tea or glass of wine 43 . bath brush or any skin exfoliation tool and a fresh. rattan and sea grass furniture. Relaxing indoors as well as outdoors Throughout your home encourage and promote relaxation. humidity and welcoming scents can all help you to create a stress-free environment Turn the ringer on the phones down or off Use natural. invite and calm can be synergized and infused into your home Lighting and atmosphere Comfortable temperature.GET RID OF STRESS FOR GOOD! Smell and aromatherapy. sun-room DE-clutter and de-STRESS YOUR HOME – BRING THE OUTSIDE IN Having a special and designated place to relax." Plants and flowers add ambience (and oxygen!) Garden colors. bamboo. meditation corner. or even a "solarium. sensory stimuli can all be used to relieve tension and stress Magical Essential Oil Combinations Creating a home spa and in-home retreat. arboretum. robe and slippers/crocs or flipflops Select music and scents.
that will enable and enhance your life. You want and have to have a more balanced lifestyle.GET RID OF STRESS FOR GOOD! SOOTHE. 44 . emotional. soul and spirit Do an open-eyed meditation exercise! do something relaxing. body. stressfree places and retreats in and around your own home can be great ways to reclaim and stake your stress-free zones and living! Carry a notebook everywhere you go! Create a home spa experience and environment welcoming to relaxing. replenishing. Practical stress-buster tips for on-the-go modernists! Allow and plan for no interruptions for one full hour Allow yourself moments. atmosphere. physical. BREATHE. like yoga Don’t waste your time being exhausted. Relax and ENJOY! Read a book or have your hair done! That is as good as a vacation. all-round wellness and wellbeing. give yourself permission Ambience. yet it is increasingly becoming evident that it is a necessity NOT A LUXURY anymore for our mental. breathing. exercising. Get the RIGHT AMPLE amount of sleep you need each night! Give yourself permission for soothing pleasure Have a night time routine that will help you fall asleep more readily and easily. not falling victim to stress and its demands all the time. environments. Life is fast-paced and we have precious little time to please. welcoming. mind. purposeful. infused with inner strength and relaxation. health and even longevity to do so! This is in your best self-interest. pleasure and indulge ourselves.
GET RID OF STRESS FOR GOOD! Maintain and sustain your state of being and relaxation. Try and be quiet and do nothing for 10 minutes o o o o o Bach and flower-type remedies. relaxation… (WHEN YOU GET HOME… TRY THIS!) o Allow your body to get rid of residual stress. tension. etc. let clutter disappear and dissolve o Clear your mind of thoughts. watch TV or walk around Sit or lie down Think only positive. aggravation. Set a time aside each day to relax! Use to do lists. promise and such BUSTING STRESS AWAY! 45 . to do’s.As soon as you arrive home from work take a break just for you! Manage the list. crossing things off as you complete and get to it Time for focusing. herbs and natural ingredients. frustration . tranquil thoughts. Make time for yourself . be not controlled by it! retreat. have to’s and such Refrain for now from giving in to the urge to read. the kids. pleasant. homeopathy There are 38 proven and listed AUTHENTIC Bach flower remedies (as well as one termed the RESCUE REMEDY) that can all help in a more natural way to dispel stress and imbalances from your life. let someone else manage the dinner. helping you to embrace opportunity. anger. centering. potential.
overwhelmed by responsibility Gentian .self-centredness and self-concern Holly .failure to learn from mistakes Chicory .GET RID OF STRESS FOR GOOD! Agrimony .hopelessness and despair Heather .discouragement after a setback Gorse .living in the past 46 .fear of unknown things Beech . also for self-hatred Elm . possessive love Clematis .hatred.intolerance Centaury .fear of the mind giving way Chestnut Bud . envy and jealousy Honeysuckle .the inability to say 'no' Cerato .the cleansing remedy.selfish.mental torture behind a cheerful face Aspen .lack of trust in one's own decisions Cherry Plum .dreaming of the future without working in the present Crab Apple .
inability to choose between alternatives Star of Bethlehem . tiredness at the thought of doing something Impatiens .Extreme mental anguish.GET RID OF STRESS FOR GOOD! Hornbeam .lack of confidence Mimulus . rigidity and self-repression Scleranthus .impatience Larch .the plodder who keeps going past the point of exhaustion Olive . when everything has been tried and there is no light left Vervain .terror and fright Rock Water .procrastination.over-enthusiasm Vine .exhaustion following mental or physical effort Pine .dominance and inflexibility 47 .guilt Red Chestnut .self-denial.deep gloom for no reason Oak .fear of known things Mustard .shock Sweet Chestnut .over-concern for the welfare of loved ones Rock Rose .
during or after an argument exam nerves speaking in public Taking a driving test … and many others.GET RID OF STRESS FOR GOOD! Walnut . apathy Willow . tensions. Clematis.pride and aloofness White Chestnut .protection from change and unwanted influences Water Violet . Impatiens. Example: after an accident Before.unwanted thoughts and mental arguments Wild Oat . resignation.drifting. stressors.uncertainty over one's direction in life Wild Rose . Together they help you deal more effectively with any emergency or stressful event.self-pity and resentment Most practitioners will advise that the RESCUE REMEDY might just calm your nerves and help you get the better of stress. triggers and STRESS! Here you are dealing with effectively a ‘mix’ of five different remedies (Cherry Plum. regain your footing and confidence and take on any demands. Rock Rose and Star of Bethlehem). 48 .
commitment. music. meditation. BECOME AND STAY STRESS-FREE! Conclusion Dealing well with conflict. vision quests. energy. sleep-aides. tranquilizers. chiropractors or osteopaths Relaxation tapes and other aides that help you relax. visualization. Hypnosis and other deeply relaxed altered states. persistence and relaxation. Otherwise put four drops in a glass of water and take frequent sips until the emotions have calmed. Breathing. will.GET RID OF STRESS FOR GOOD! Taken in small doses. and as frequently as required. discipline. scented candles. exercise. sedatives are and will not be of much help to you – they are mere crutches and will not assist in stress-free processes in the long-run. You can find natural and simple ways that work for you to BUST YOUR STRESS AND BE. sports or deep tissue massage. time. spiritual journeys. Massages. transcendental meditation Yoga and Bowen techniques Medicines. breathe and wind down. aromatherapy. four drops at a time. can all be synergized into a personal action plan that can make your life STRESS-FREE! You can be 49 . incense etc. focused effort. mantras. stress and the like is within everyone’s reach. It is possible to cope with. tension. creating a whole bunch of additional issues that you do not need or want (potentially). deal with and overcome the challenges and obstacles that stress can bring into and cause in your life.
depth. TOO OFTEN. alcohol or other drug use being prone to more accidents 50 . REGULARLY. So. take a closer look at yourself and your levels. strain or tension) Anxiety Irritability Fear Moodiness embarrassment Self-criticism difficulty concentrating or making decisions. coming closer to being stress-free? Which of the following DO YOUR EXPERIENCE SOMETIMES. nature. occurrence. duration. forgetfulness mental disorganization preoccupation with the future repetitive thoughts fear of failure. ALWAYS… (they can all be warning signs that you are under amounts of stress. Stuttering other speech difficulties crying acting impulsively nervous laughter "snapping" at friends teeth grinding jaw clenching increased smoking. reactions and responses to stress… how effectively are you BUSTING them. It does not have to be an added burden.GET RID OF STRESS FOR GOOD! in control and managing stress is just part of enjoying life to its fullest.
constipation. nausea. diarrhea Muscle tension or cramps Pouches or dark circles under eyes 51 . stiff neck or shoulders Increased heart rate (heart racing.GET RID OF STRESS FOR GOOD! increased or decreased appetite Tight muscles cold or sweaty hands headaches back or neck problems sleep disturbances stomach distress more colds and infections 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 Driving or moving faster than is needed or appropriate to the situation Frequent colds or allergies Frequent frowning Frequent yawning Headaches. backaches. palpitations) Indigestion. pounding.
GET RID OF STRESS FOR GOOD! Sighing Emotional: Angry outbursts Depression Drugs or other substance abuse Eating disorders Excessive drinking Feeling alienated Frequent arguing Irritability Mental: Anxiety Boredom Confusion Difficulty concentrating Feeling overwhelmed Impaired creativity Insomnia Worry Spiritual: Feeling empty and unfulfilled 52 .
Thirty minutes of physical activity per day helps both body and mind. Adopt a healthy lifestyle. 10.GET RID OF STRESS FOR GOOD! Mental Health America. everyone is unique and has his or her own virtues and shortcomings. 3. exercise. When that's done. limit your use of caffeine and alcohol. If you feel you're right. learn to say. Make plans with a coworker to do this a few times a week. but do so calmly and rationally.Be realistic. move on to the next. become and remain STRESS-FREE 1. Be prepared to make allowances for other people's opinions and to compromise. Let friends and family provide support and guidance. 5. Hobbies. 6. If you have an hour lunch break at the office. Take one thing at a time. Visualize. 9. Pick one urgent task and work on it. eat right. Don't try to cope alone. and balance work and play. formerly known as the National Mental Health Association have some great suggestions on what to do to be. 53 . Meditate. arguing only increases stress. "No!" 2. If you're having a stressful day at work. Take a break and do something you enjoy. Be flexible! Whether you're at home or at work. stand your ground. Don't be overly critical. No one is perfect. Five to 10 minutes of quiet reflection can bring some relief. use half of it for a walk or a jog. Exercise. Remember. close your door and meditate or go for a quick walk to clear your mind. Don't try to be superman/superwoman. 7. Use your imagination to see how you can manage a stressful situation at work or home more effectively. lf you're overwhelmed at home or at work. Get adequate rest. 8. 4. so don't expect perfection from yourself. Share your feelings.
” Natalie Goldberg “If you ask what is the single most important key to longevity.” Horace quotes (Ancient Roman Poet. but I find stress less boring.” George F. Burns (American comedian 1896-1996) “In times of stress. stress and tension. Nothing is that important. I would have to say it is avoiding worry. a forgetting of the breath.” Lee Iacocca quotes “Stress is when you wake up screaming and you realize you haven't fallen asleep yet” “Stress is nothing more than a socially acceptable form of mental illness” Richard Carlson “Stress is basically a disconnection from the earth. Stress is an ignorant state. It believes that everything is an emergency. Affirmations and Reality Perspectives on Stress to Tickle Your Funny Bone and Inspire YOUR STRESSFREE PERSONAL ACTION PLAN! “Stress: The confusion created when one's mind overrides the body's basic desire to choke the living daylights out of some jerk who desperately deserves it” “In times of great stress or adversity. be bold and valiant. to plow your anger and your energy into something positive.” 54 . 65 BC-8 BC) “I’ve tried yoga. it's always best to keep busy. Just lie down.GET RID OF STRESS FOR GOOD! Inspirational Thoughts. And if you didn't ask me. I'd still have to say it.
stress management. Actor and Film Director.” Philemon Dr. Think about learning to ride a bicycle.” Alvin Toffler (American Author of Science-fiction. 1912-1999) “Future shock [is] the shattering stress and disorientation that we induce in individuals by subjecting them to too much change in too short a time. That's what happens to me every day.1928) Some FINAL Tips for Stress Management There are many ways to manage unhealthy stress in your life. There was a time when this was a new skill and felt very unnatural and awkward. but one of the absolutes is that we will experience hardship and stress at some point. My thoughts get off my chest. b. James C. Take a Deep Breath! 55 . like bicycling or any other skill. Dobson “There are thousands of causes for stress. Remember. With some coaching and practice. down my sleeves and onto my pad.” Garson Kanin (American Writer. As you begin to understand more about how stress affects you as an individual.GET RID OF STRESS FOR GOOD! “Stress is like an iceberg. You probably needed help at first. you will develop your own ideas to help relieve tension. and one antidote to stress is self-expression. becomes easier. some of these stress management strategies will be new skills and require practice to be effective. 1. but what about what’s below?” “There are very few certainties that touch us all in this mortal experience. We can see one-eighth of it above.
tackle it early in the day and get it over with. All too often we underestimate how long things will take.slowly! 2. The next time you feel "uptight. Resist the temptation to schedule things back-to-back. you may not accomplish anything. you may feel more anxious and uptight. Too much studying is actually inefficient and can lead to burnout. Try to inhale enough so that your lower abdomen rises and falls. Give priority to the most important ones and do those first. the rest of your day will include much less anxiety." try taking a minute to slow down and breathe deeply. Instead. producing an increase in muscle tension. then do one at a time. and this in turn almost always causes more stress! Mentally scan your body for physical tension. Manage Time One of the greatest sources of stress is overcommitment or poor time management. Count as you exhale . checking them off as they're completed. Trying to take care of everything at once can seem overwhelming. Does you chest feel tight? You may be holding your breath without even knowing it! Shallow breathing puts less oxygen in the blood stream. Plan ahead. Recognize when you are most stressed and allow yourself some reasonable 56 . make a list of what tasks you have to do. Make a reasonable schedule for yourself and include time for stress reduction as a regular part of your schedule. You may experience headaches. Schedule time for both work and recreation. Most importantly. do not overwork yourself. and.GET RID OF STRESS FOR GOOD! Stress often causes us to breathe shallowly. If a particularly unpleasant task faces you. as a result. Breathe in through your nose and out through your mouth.
You can contact the Campus and Community Involvement office at 471-3065 to learn more about these opportunities. of course!). asking for help soon after a problem occurs may avoid much more serious problems later. boredom and loneliness is to seek out activities involving others. Talk It Out When you feel something. teacher. but you can dream. Connect with Others Being by yourself is fine. Notice all the details of your chosen place. but being lonely is different. Talking with someone else can help clear your mind of confusion so that you can focus on problem solving. When things feel especially difficult. take a moment to close your eyes and imagine a place where you feel relaxed and comfortable. 4. Share your feelings. Perhaps a friend. Put out "brushfires" while they are still small. Imagining a quiet country scene can take you out of the turmoil of a stressful situation. You can't always run away. Consider being a participant! There are lists of organizations available in the front of the campus directory. smells and temperature. Take a "Minute" Vacation Create a quiet scene. take a walk or otherwise change your scenery. Putting problems on paper can assist you in clarifying the situation and allow you a new perspective. 3. 5. When you have the opportunity. A good way to combat sadness. Or you may choose to offer your services to neighborhood or volunteer organizations. Even if it is slightly embarassing. "Bottled up" emotions increase frustration and stress. family member.GET RID OF STRESS FOR GOOD! breaks. Help yourself by helping other people. Also consider writing down thoughts and feelings. Or change your mental 57 . try to express it (appropriately. including pleasant sounds. clergy person or counselor can help you see your problem in a different light.
Get Physical Physical activity plays a key role in reducing and preventing the effects of stress. go somewhere where it's not. Try to find something you enjoy and make regular time for it. the temporary "highs" they provide often end in fatigue or a "crash" later. Take time to eat breakfast in the morning. Don't wait until your discomfort turns into a real problem. Wear comfortable clothing. or playing with your dog can relieve that "uptight" feeling. change that. Running. Healthy eating and adequate sleep fuels your mind as well as your body. while others prefer dance or martial arts. too. 8. Monitor Your Physical Comfort Be as physically comfortable as the situation will allow. change it. and sitting around can mean letting stress accumulate in your body. When you feel nervous.GET RID OF STRESS FOR GOOD! "channel" by reading a good book or playing relaxing music to create a sense of peace and tranquility. angry or upset. If your chair is uncomfortable. and often will actually energize you! Remember.all are available through the University. 6. Working in the garden. If your computer screen causes eye-strain or backaches. Take Care of Your Body You are special! Take care of yourself. If it's too hot. In excess. release the pressure through exercise or physical activity. It really will help keep you going through the day! 58 . washing your car. walking or swimming are good options for some people. Avoid consuming too much caffeine and sugar. Academic life is often sedentary. your body and mind work together. Taking five minutes to arrange back support can save you several days of back pain! 7. relax you.
Know your limits. starting with the weather and including in particular the behavior of others.GET RID OF STRESS FOR GOOD! Well-nourished bodies are better prepared to cope with stress. Laugh Maintain your sense of humor. until such time when you can change things. 11. Must You Always Be Right? Must you always be right? Do other people upset you. including the ability to laugh at yourself.particularly when they don't do things your way? Consider cooperation or compromise rather than confrontation. ask yourself: is this my problem? If it isn't. Laughter is good for you! 10. if you are irritable and tense from lack of sleep or not eating right. Have a Good Cry Big boys and girls do cry. If it is. There are many circumstances in life beyond your control. and it might prevent a 59 . Rent or take yourself to a funny movie: the sillier the plot the better. you will be less able to "go the distance" in dealing with stressful situations. can you resolve it now? Once the problem is settled. Learn to accept what is. A little give and take on both sides may reduce the strain and help you both feel more comfortable. 12. Consider the fact that we live in an imperfect world. don't fight the situation. leave it alone. Don't agonize over the decision. for now. and try to accept situations you cannot change. Like an automobile running low on gas. 9. A good cry during periods of stress can be a healthy way to bring relief to your anxiety. When confronted with a stressful situation. leave it alone. If a problem is beyond your control and cannot be changed at the moment. Know Your Limits A major source of stress is people's efforts to control events or other people over whom they have little or no power.
behavior while "under the influence" increases rather than decreases stress. Look for the "Pieces of Gold" Around You It is easy to fall into a "rut" of seeing only the negative when you are stressed.GET RID OF STRESS FOR GOOD! headache or other physical consequences of "bottling" things up." Your thoughts can become like a pair of very dark glasses. allowing little light or joy into your life. 14. Some people have spent years "turning gold into garbage the Midas touch in reverse. these substances only mask or disguise problems. Avoid Self Medication Alcohol and other drugs do not remove the conditions that cause stress. Although they may seem to offer temporary relief. Posted 29 November 1999 60 .L. share and enjoy them when they cross your path! REFERENCES. However. Prescription medications should be taken only on the advice of your doctor. if you are crying daily. This can be a sign of depression. "The High Cost of Caring: Coping with Workplace Stress" in Sharing: Epilepsy Ontario. 13. seek a consultation with a counselor or a physician. B." When someone says "That's a nice outfit" the "garbage collector" questions whether that person "really means it. What would happen if each day for the next three days. RESOURCES AND ONLINE LINKS Anschuetz. In the long run. you committed yourself to actively collecting (noticing) five "pieces of gold" from your environment? Positive or enjoyable moments or interactions – make the most of them.
J. Current Health. (1989).. 1994. S. G. (1990). Benschop.twoten.F. Gut Emotions. Oct 2). Stress and Irritable Bowel Syndrome. C. 56: 216-224. New York: Simon & Schuster Arbetter.. A. Ballieux. (1979)..Merz.. intrusive imagery. Bach Flower Remedies. Bairey. Breakdown in human adaptation to 'stress' . 1982. M. (1996.E. 72-72. Stress. 61 . Boston: Martinus Nijhoff Publishers.. Gillian Butler and Tony Hope. R.R. Stress and Human Health. Brosschot.GET RID OF STRESS FOR GOOD! Adessa.L. R. M. Newsweek Ballieux. Olff. 23 (2). (1992. New York: Springer Publishing Company. Elliott. 1984. 653-675. March. G. K. 19 (2).html. Heart Disease: The Stress Connection. Celebrity Stress Beaters. Baum. November 11). and chronic distress. 7. 'Manage your mind: the mental fitness guide' published by Oxford University Press.J. C. Eisdorfer.E. Health Psychology. M. Two Ten Press News Release [On Line]. N.net/releases/date /1996 /11/11/HEALTHFlower_ Remedies.press..R. Stress and the Manager: Making it Work for You. Feb 17).. Available: http://releases. Godaert. (1997. Handling Stress: The Balancing Act.. 'Conquer your stress' published by CIPD. Psychosomatic Medicine. De Smet. Psychology Today. R. Influence of life stress on immunological reactivity to mild psychological stress.J. Cary L Cooper and Stephen Palmer. Albrecht. 9. Heijnen.
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Ten Speed Press.: The Wellness Workbook (1981).utexas.achenet. Ryan.html www.html www.bradventures. Source for "stress signals.com/originalsite/rightbar/glossary.bauerfeind.flw.gulflink.arch." Information from SUNYB Counseling Center. R.ht wordnet.princeton.co.org/index.htm http://www.dstress.htm www.gov/dist4/sfobb/appendixD.geocities.html#anc hor75963 http://www.com/stresslist. 172. Division of Student Affairs.mercksource.dot. Source for "Pieces of Gold" and "turning gold into garbage-the Midas touch in reverse.htm http://www.stressmastery.jspzQzpgzEzzSzppd ocszSzuszSzcommonzSzdorlandszSzdorlandzSzdmd_s_25zPzhtm urban.GET RID OF STRESS FOR GOOD! "Stress Management.php www.edu/~km6e/references/glossary/strucglossary.com/articles/e_glossary.com/define_n.virginia.html www.ca. Berkeley.cfm?objectid=C7DF9899-1372-4D20C89412D66A4FF88D www.php www.com/pp/us/cns/cns_hl_dorlands.mil/medsearch/glossary/glossary_s.osd.com/Athens/Delphi/5179/Glossary.shtml 63 . & Travis.aquahobby." p.uk/Glossary.edu/student/cmhc/booklets/stress/stress.edu/perl/webwn www.html uuhsc.nmha.edu/healthinfo/adult/cardiac/glossary. CA..org/resources/glossary. J. State University of New York at Buffalo. ONLINE LINKS: http://www.utah.com/guided.htm www.
us/glaciereft/geogloss.sd5. physics) 64 .htm www.jspzQzpgzEzzSzppd ocszSzuszSzcommonzSzdorlandszSzdorlandzSzdmd_s_25zPzhtm www.ca/residents/healthy_lawns/lawns/links/glossary_en.jsp www.wikipedia.com/fitness_glossary_s.ottawa.htm www.com/glossary/browse en.com/steel_buildings_glossary_s.GET RID OF STRESS FOR GOOD! www.html www.sermatech.paxilcr.com/Glossary.k12. Medicine.com/children.ws/macrog/kidsmac/glossary.pslc.com/resourceCenter/glossary.steelbuildinghelp.org/Special+Olympics+Public+Website/English/C oach/Coaching_Guides/Athletics/Athletics+Rules+Protocol+and+Etique tte/Glossary.methodfitness.mercksource.shtm lwww.com/pp/us/cns/cns_hl_dorlands.naturalark.shtml www.htm amsglossary.allenpress.specialolympics.ngdir.html www.htm www.htm www.ir/SiteLinks/Kids/html/g001_GPS__________S.org/wiki/Stress_(language.mt.
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