Ways to Reduce Stress
-
Body Scan: Become aware of physical location of stress:
a. Tight neck, upper back = pressure of others
b. Tight stomach = fear
c. Tight jaw = anger
d. Tight breathing, chest = fear and anger -
Progressive relaxation
-
Deep breathing
-
Manage your time
-
Take Time Out to Quiet the Mind:
a. Reduce inner turmoil
b. Deep, muscular relaxation
c. Spontaneous “problem solving”
d. Lowers heart rate and blood pressure
e. Curtails anxiety, depression, and fatigue -
Regular Exercise Program
a. Produces serotonin, nature’s tranquilizer
b. Releases endorphins, nature’s pain killers
c. Increased breathing means more oxygen to the organs
d. Prevents heart attacks and osteoporosis
e. Increased energy -
Take care of your body
-
Develop coping skills to gain control and have quality of life
-
Connect with others
-
Know your limits
-
Laugh
Symptoms of Stress
-
Headaches
-
Stomachaches
-
Sleep difficulties
-
Sweaty palms
-
Dizziness
-
Back pain, tight neck or shoulders
-
Ringing in ears
-
Inability to get things done
-
Grinding of teeth at night
-
Compulsive eating
-
Crying
-
Nervousness
-
Anger
-
Loneliness
-
Easily upset
-
Overwhelming sense of pressure
-
Unhappiness for no reason
-
Trouble thinking clearly
-
Constant worry
-
Loss of sense of humor
-
Memory loss
-
Lack of creativity