™
STRESS MANAGEMENT
Life is full of stress: traffic, crowds, long lines, high pressured jobs, tight schedules, etc. Even things that we normally think of a being happy can cause stress: new jobs, new homes, marriages, promotions and graduations, to name a few, can all take there toll on us in the form of increased stress.
Too much stress in your life can result in unhappiness, physical illness, full blown anxiety reactions or even an increased probability of lapsing or relapsing into addictive behaviors. Thus, it is a good idea to learn how to handle stress more efficiently.
RELAXATION TECHNIQUES
Place yourself in a comfortable position in a dimly lit room. A reclining lounge chair is best but a sofa, bed or comfortable chair will do. Close you eyes and settle into a comfortable position. The first step in relaxation is to clear your mind of all thoughts. (This is often difficult to do). Once you try to clear your mind you may find it becoming cluttered with useless thoughts; so try this: picture your mind is a large blank blackboard, each thought that comes into your mind must be written in large letters on the blackboard and then, before the thought is even half written, picture a large eraser wiping the half finished thought off the blackboard.
Muscle Relaxation:
The next step in the relaxation process involves getting your whole body relaxed. Tension is as much a physical state as a mental one. It can come from tension in your muscles. Often we are not even aware that our muscles are tense. You need to learn to relax your muscles in order to feel relaxed. A helpful way to do this is to first tense and then relax your muscles one by one. This does two things. First, by tensing and then relaxing different muscle groups your body can better learn to distinguish a state of muscle tension vs. relaxation. Also, muscles naturally relax after working. Thus, tensing your muscles briefly helps them to relax more deeply. Do the major muscle groups in your body alternately, tensing for ten seconds and then relaxing for ten seconds each group including your: hands, lower and upper arms, shoulders, neck, face, midsection, back, buttocks, feet, and lower and upper legs. You will learn a number of images which will help you to visualize the tension leaving your body, such as picturing it drain away down a drain in a sink or fading away like the fog over a pond on a summer morning. Once you have completed tensing and relaxing all the muscle groups you will move onto the last phase of relaxation.
Imagery:
Finally, the last step to help you relax involves visual imagery. Choose a scene that has been extremely relaxing for you in the past or fantasize an ideal relaxation spot. Imagine that you are there. Picture as many details as you can, smell the aromas, feel the textures, hear the sounds, etc.
Imagery Example:
You are on a beach at the seashore. It is a clean white sandy beach. You have the entire beach to yourself - no one else is around. You are lying on a beach towel not far from the waters edge. Your eyes are closed. You can hear the sound of the surf as it rhythmically crashes against the shore. You realize that the sound of the surf is in rhythm with your breathing. With each breath you take you become more and more relaxed. And with each sound of the gently crashing surf you become more and more relaxed. It is a warm day -not too- hot and not too cold. You feel the heat from the sun on your skin. You feel the heat from the sand beneath your towel on your back. There is a gentle breeze blowing in from the ocean. It is soothing as you feel it upon your skin. The breeze also brings in the clean, fresh, salt water smell of the ocean. You can hear the lone cry of a lone seagull off in the distance. The sky is a crystal clear royal blue, except for one or two fluffy white cumulous clouds lazily floating over head. You watch as the tall grass on a nearby sand dune sways gently in the soft breeze. You feel completely relaxed, and you become even more relaxed as you listen to the rhythmic sounds of the surf and your own slow, steady breathing. Rest and enjoy this place now for a while ...
Stress Management (Cont.)
Practicing this exercise on a routine basis will result in your becoming very good at relaxing. In fact, practice of the imagery part of the exercise on a regular basis will even allow you to use it at times when a full relaxation break is not possible.
Schedule relaxation breaks throughout your day to keep harmful stress and tension from building up. This can include a regular lunch break, or a regular walk with friends.
You can also plan quick relaxation breaks at regular points during the day. Each time the telephone rings, let the first three or four rings pass without answering. Instead, use this time to close your eyes, take a deep breath, picture the relaxation imagery you have learned, and exhale slowly.
Other Major Techniques To Relieve Stress
1. Exercise - any kind will help. Jogging, Walking, Swimming, sports, bike riding, or even just doing some hard physical labor.
2. Eat right - eat a balanced diet. Not too much junk food. If you give your body the right fuel, it can handle stress better.
3. Use your time well - organize things so you leave yourself enough time to get things done. Don't put off things until they pile up and you are really under pressure. Allow yourself some fun time, too.
4. Use assertive skills - try to express yourself to others clearly, without violating their rights. Think about decisions for yourself so you aren't pressured by friends.
Some Other Stress Management Techniques
Keep a diary or journal. Go swimming.
Grow a plant. Practice being assertive.
Read a book. Develop an attitude of gratitude.
Admit to yourself how you feel. Work off your anger.
Get the amount of sleep you need. Do something for others.
Take a walk in the rain. Reach out and make a new friend.
Make a-list of things you like about yourself.
Keep track of your stress level -
( what happens to raise your stress level )
Repeat positive phrases to yourself.
Hand-warming exercises (rub hands together until warm).
Draw a cartoon of your present problem.
Yield a little - 100% control is bound to make you uptight.
Practice the stress management techniques as prescribed. Determine which work best for you and practice these.
SHOP KINDLE BOOKS LATELY?
A Must Have e-Book
"???"
COMING May 25, 2012 !!
CONTROVERSIAL -- SATIRICAL -- INSPIRATIONAL -- DIVINE