STRESS MANAGEMENT GOALS
WAYS TO REDUCE/MANAGE STRESS
A. Eat well – avoid sugar, caffeine, junk food.
B. Get enough sleep.
C. Exercise on a regular basis.
D. Don’t cram too many tasks into too little time.
E. Plan each day’s activities ahead of time.
F. Set priorities and stick to them as much as possible.
G. Don’t let worries drain your energy.
H. Give yourself a break – take some time every day to do something just for you.
I. Don’t procrastinate. If you have a large job to do, break it down into smaller tasks and do a little bit every day.
J. Express your anger in constructive ways that do not hurt yourself or others.
K. Take a hot bath or shower.
L. Laugh!!!! Look for the humor in situations.
M. Breathe deeply and slowly.
N. Start meditating.
O. Keep a journal describing your feelings.
P. Take time off to get re-charged.
Q. Listen to your favorite music.
R. Go dancing.
S. Remember that you don’t have to be perfect.
T. If needed, talk to a counselor.
RELAXATION RESPONSE INSTRUCTIONS
- Sit in a comfortable place (do not lie down). You may sit in a chair, or on the floor with a cushion underneath you. Try to keep your shoulders back and your spine straight.
- Pick a spot that you can use every time; you will find that you will start to relax simply by sitting there. Make sure that the phone is unplugged, the door is closed, and your pets are absent.
- It is ealier to elicit the Relaxation Response (RR) at the same time(s) each day – this helps make it a habit.
- Once you have settled into a comfortable position, begin to slow your breathing. Focus your attention on the inhalations as you breathe in, and the exhalations as you breathe out. After you have taken several deep slow breaths, start to concentrate on taking the inhalations all the way down into your belly. If you are doing it correctly, as you inhale your belly should expand as if you are slightly pregnant. On the exhalation, your belly should return to its normal state. Continue to simply focus your attention on your breathing – each inhalation and exhalation.
- It is quite normal for thoughts to come and go as you elicit the RR. Simply note that your mind has wandered, passively ignore the thoughts, and return your attention to your breath.
- If you exercise regularly, try eliciting the RR immediately after you exercise – the sense of deep relaxation should come more easily.
- It is generally advisable to elicit the RR twice a day for 20 minutes each session. If you simply cannot fit in a session, try focusing on your breath for even five minutes. The only “bad” RR session is the one not done.