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TALK IT OUT• FRIEND• SPOUSE • PARENT• NEIGHBOR• COWORKER• PASTOR• PROFESSIONAL
COUNSELOR• ANYONE WHO
WILL LISTEN
ANTICIPATE TIMES OF STRESS
• Look into your future– Review your calendar
– Identify possible stressors - both at work and at home
• Plan to get more sleep• Stop to check ‘how
you’re doing’• Don’t discount PMS
REWARD YOURSELF• Give yourself
something to look forward to when the ‘stressful time’ is over– Buy a new book
– Gourmet Ice Cream?
– Leave work early
– Get a massage
– Go to the theatre
• Unless an event is life threatening, it’s stressful only if we choose to let it be stressful
• Your interpretation of an event will determine your reaction to it– This is the most fun I’ve ever had– For now I’m going to make the most of this
– This is the worst thing that ever happened to me– This is terrible
CHALLENGE YOUR MIND SET
OR
LAUGH• Laugh a lot!
– Muscles relax
– Endorphins begin to flow
• See a funny movie• Watch a funny TV
show• Visit a comedy club• Wear a clown nose
BE GENTLE WITH YOURSELF - USE MODERATION
• Don’t let minor aggravations get to you.– Don’t ignore your feelings,
acknowledge them
– Keep your perspective
• Don’t succumb to guilt– Fix it
– Apologize
– Change your behavior
• Don’t take things personally– We are usually just
convenient targets
Who cares?
RELAX• Concentration focusing
– concentrate totally on relaxation
• Deep breathing– counteract and reduce the flow of
adrenaline and cortisol
• Progressive muscle stretching– tense, then relax muscles
• Gentle muscle stretching– yoga, tai chi
• Visualization/imagery– peaceful settings
• Music therapy– natural sounds, New Age
EXERCISE• Schedule regularly
– Must be a priority
– YOU time
• Resistance training
– anaerobic
• Cardio training
– aerobic
• Other benefits
– Improved energy
– Disease, illness prevention
– Weight loss
– Increased metabolism
PAY ATTENTION TO NUTRITION
• What you eat• When you eat • How much you eat• What to do you when
you screw up• Are you really what
you eat?• How can good
nutrition effect your stress level?