Stress Relief Techniques

Your goal is to deal with stress in a positive and healthy way so you can control it and not let it control you. If many different things cause stress for you, choose one to deal with first. Once you have a handle on it, move on to the next one. These tips may help:

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Stress Relief TechniquesStress Relief Techniques

Copyright © 2004-2014 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.

• Avoidquickfixes – drugs, alcohol, tobacco, unhealthy foods and caffeine are all quick ways to reduce stress. They don’t work. Once the effects wear off, your stress is still there.

• Eathealthyfoods – choose more fresh fruits, vegetables and whole grains and less fatty and salty foods.

• Bepositive – when times get tough, don’t focus on negative things. They are only temporary and will pass. Instead, have a positive approach to the situation.

• Exercise – when you exercise, your body releases chemicals that are natural antidepressants. It helps you feel refreshed and motivated. Make time to go to the gym several days a week or do some type of exercise at home.

• Maketimeforthethingsyouenjoy – think about what you enjoy doing most. Is it listening to music, reading or spending time with a pet? Make time for it.

• Spendtimewithfriendsandfamily – make time for the important people in your life. Your loved ones can help lift your spirits when you are feeling down.

• Talktoaprofessional– “sharing your stress” with a therapist may help. Talking about your problems is a good way to get it out of your system. Once you share your problems, they won’t seem as heavy.

• Getplentyofrest – you need a good night’s sleep to “re-charge” your batteries. Allow plenty of time for rest and develop good sleep patterns. You will feel refreshed and ready to start the next day.

• Learntorelax – Deep breathing exercise, yoga, massage and the 60-second stress relief exercise on the following page may help.

Try these stress relief techniques. Use this journal to write down what caused your stress and how you managed it. This will help you find what works for you. Keep in mind, what works for someone else may not work for you.

Date Whatcausedthestress? Actionyoutook Diditwork?Signyouwerestressed

7/11 Headache TrafficDeep breathing

exerciseYes

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Stress Relief Techniques Stress Relief Techniques

Follow these steps:

1. Sit in a straight-backed chair with your eyes closed.

2. Place your hands in your lap with your fingertips lightly touching.

3. Focus your thoughts on your hands. Press your fingertips together one by one.

4. Soon, you’ll find a thought appears that will distract you from focusing on your hands.

5. Gently bring your attention back to your hands.

6. Take a good, deep breath and stretch.

7. Finally, open your eyes.

A 60 second exercise

1. Clench (tense) your fists as hard as you can and hold them clenched for 5 – 10 seconds.

2. Relax your fists. Notice the feelings when your fists are clenched and as the tension leaves your hands.

3. Repeat this 5 times. Concentrate on feeling the tension leaving your hands.

Now repeat this tense – and – relax action for each of these muscle groups until you get that same relaxed feeling:

• jaw

• shoulders and back

• arms and hands

• stomach muscles

• buttocks and legs

• feet and toes

Muscle tightening and relaxing

1. Sit up straight, stand or lie flat on your back.

2. Let your hands lie comfortably at your side.

3. Take a long, deep breath through your nose, and hold it for a moment.

4. Purse your lips (like you are going to whistle) to control your speed. Then breathe slowly through your mouth.

Repeat this 10 times or until you feel relaxed. Take 5 – 10 seconds for each breath in and out.

This exercise gets more oxygen into your lungs and helps your muscles relax.

Deep breathing exercises

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Stress Relief Techniques