STRESS REDUCTION TIPS What is stress? Stress is your body's reaction to a demand placed on it. Is all stress bad? No. There is positive stress that acts as a motivation or challenge, and there is negative stress that causes hopelessness and feelings of being overwhelmed. What makes stress positive or negative? How you perceive stress determines if it is positive or negative. For example, if you are laid-off from a job you have held for 9 years, you can perceive this as a motivation to return to school and start a new career track or you can perceive the lay-off as a personal attack on your abilities and feel worthless. Is stress only caused by negative events such as a death in the family or a relationship breaking up? No. Stress may be caused by positive events such as a wedding, being accepted to college, receiving a promotion, etc. Remember, stress is how your body perceives an event so it does not matter if it is a positive or a negative event. If your body feels it cannot handle this event, stress will result. What are some signs that I am experiencing too much negative stress? Change in sleeping patterns - always tired or unable to sleep Headaches, upset stomach, back pain or an increase in frequency of colds Loss of concentration Change in eating habits Problems in controlling your temper Memory problems This list reflects just a small number of stress reactions. Stress should always be considered when there is some change in your physical or mental health. What can happen if stress is not controlled? If a person remains at a high level of stress for a long period of time physical and mental health can be affected, leading to high blood pressure, ulcers, nervous twitch, migraines, stroke, depression, and unhappiness Are there any other factors to encourage me to reduce stress? Holmes and Rake completed a study that showed a high stressed person is 50% more likely to fall ill or have an accident.
Do alcohol, chocolates and smoking really reduce stress? No. These activities only give a false appearance of calming you when in essence they may actually increase your level of stress. These activities may also have a more detrimental affect on your body then the stress does. IF YOU FEEL YOUR STRESS LEVEL IS UNCONTROLLABLE SEE A COUNSELOR OR ADVISOR FOR SOME STRESS MANAGEMENT HELP!!!
STEPS TO REDUCING STRESS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
ACCEPT THINGS THAT ARE UNCHANGEABLE. Accept your limitations -- you are only human. BE AWARE OF YOUR BODY. Listen to what your body tells you. Pain and illness are your body telling you something is wrong. REMEMBER -- YOU ALWAYS HAVE CHOICES. Remember the old joke, Patient: "doctor it hurts when I do this". Doctor: "then don't do that". USE POSITIVE SELF TALK. There are enough people in this world that will put you down and insult you, why put yourself down? Be nice to yourself, compliment yourself. SCHEDULE TIME FOR YOURSELF. Make time for relaxation before you make time for anything else. TALKING CAN REDUCE STRESS. Honestly talk to friends, family and/or professionals. PROPER BREATHING IS KEY. Breathe slow and deep. (Breathe in through your nose and out through your mouth.) VISUALIZATION. Imagine a calm, relaxing sight--see yourself overcoming your stressful demands successfully. ADOPT WELLNESS HABITS. Practice proper diet habits, exercise regularly and reduce use of nicotine, drugs and alcohol. VISIT YOUR COUNSELING CENTER FOR MORE INFORMATION. If you are not ready to talk to someone, at least pick up printed information to get the facts. Breathing for Stress Reduction and Better Health
Breathing is a necessity of life that most people take for granted. With each breath of air, you obtain oxygen and release the waste product carbon dioxide. Poor breathing habits diminish the flow of these gases to and from your body, making it harder for you to cope with stressful situations. Improper breathing contributes to anxiety, panic attacks, depression, muscle tension, headaches and fatigue. As you learn to be aware of your breathing and
practice slowing and normalizing your breaths, your mind will quiet and your body will relax. (The Relaxation & Stress Reduction Workbook pg. 23) ABDOMINAL OR DIAPHRAMATIC BREATHING The natural breathing pattern, enabling deeper breathing and better processing by the respiratory system. HOW TO BECOME AWARE OF YOUR CURRENT BREATHING PATTERNS 1. 2.
Lie on your back in a comfortable position; place your right hand on your abdomen at waist level and your left hand on the center of your chest. Notice which hand rises and falls - abdominal breathing will cause the right had to rise and fall (correct breathing method); if your left had has more movements, then you are chest breathing (less effective method of breathing).
EXERCISE ONE - TRAINING YOURSELF TO BREATH ABDOMINALLY 1.Lie flat with arms at your side but not touching your body, legs straight with toes pointing out. eyes closed. 2.Place your right hand on your abdomen and left hand on your chest. Exhale. Then push one or two additional small breaths to empty your lungs. 3.Breathe in through your nose and allow your right hand to rise as you inhale exhale allowing your right hand to lower. 4.If you have problems breathing with your abdomen, gently push down on your abdomen as you exhale. Remember, you will not completely change your breathing in one sitting. Practice this exercise 1-2 times per day for a week. After week one, if you feel comfortable with your breathing you should be able to practice this exercise in any position and at any time. Consciously practicing abdominal breathing for 3-4 weeks should change your natural breathing pattern to abdominal.
TENSION RELIEVING BREATHING TECHNIQUES The Four Count 1.Sit or lie in a comfortable position. 2.Take a deep abdominal breath. Pause and exhale. As you exhale, count to four. 3.Continue the four count on each exhale for ten minutes. 4.Notice your breathing slowing down and your mind clearing. Calmness in - Tension out 1.Sit in a comfortable position. 2.Notice where you are feeling tension. 3.Breathe in deeply. As you inhale, say "I am calm." 4.Pause and exhale. As you exhale, say " Tension out." As you progress with this technique, visualize the calmness entering your body and visualize the tension leaving your body. BREATHING FOR ENERGY The Purification Breath 1.Sit or stand in a comfortable position. 2.Inhale a complete abdominal breath. 3.Pause for a 3 count. 4.Exhale through puckered lips ( as if you were whistling). 5.When you end your exhale, blow out 2-3 more puffs before inhaling again. The Gumby Breath 1.Stand up straight, hands on hips. 2.Inhale and pause for a 2 count. 3.Bend forward as you exhale, keeping legs stiff. 4.Straighten up and inhale. Pause for a 2 count. 5.Bend to the right as you exhale. 6.Straighten up and inhale. Pause for a 2 count. 7.Bend to the left and exhale. 8.Repeat sequence 2-4 times.