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In a hectic world, we all need methods to calm ourselves down when we are
tense. Learn techniques to reduce stress.
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Close your eyes and breathe. Relax by taking an easy deep
breath, hold it for a few moments and then exhale in a soothing calming manner.
Take another deep breath now, hold it briefly and exhale to feel how soothing
and calming it can be. Relax and smooth out the muscles and let the tension
melt away. Open your eyes. Take 5 minutes to do this whenever you need a break
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Do breathing exercises by counting from 1- 10. On the inhale,
breathe in light, calmness, and relaxation and on the exhale, breathe out
safety, serenity and comfort.
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Find a quiet place and turn off your cell phone. Try
progressive relaxation from head to toe. Focus on your toes, put your energy
into them, now relax your toes and let them go loose and slack. Do this with
the rest of your body.
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Handling your worries. Notice your worried thoughts; choose
to stop them and take a supportive action i.e. I’ve started worrying; these
thoughts aren’t helpful and I’m now ready to let them go. If this doesn’t work
the first time, try it again.
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Shift your attitude. If you’re in a bad mood, choose another
mood.
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Set aside time to worry – Furrow your brow and let yourself
worry 2 daily worry times of 10 minutes each and let go of the worries with
calming breaths.
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Leave the stressful situation and go to a safe place where
you feel comfortable.
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Sing your worries to interrupt recurring negative thoughts
and worries.
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Postpone your worries. Choose a specific time in the future
to worry; as the time arrives, start worrying or postpone for another time.
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Stop your negative thoughts and translate the thoughts into
non-stress related activity like taking a break or taking a walk. Stop your
negative thoughts by asking yourself, “Are these thoughts helping me?” Then let
yourself know that you can release the thoughts and mentally say, “stop” and
snap a rubber band on your wrist.
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Worries can be a signal that you need to problem solve and
find a solution.
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Identify causes of stress and rationalize outcomes. What’s
the worst that could happen?
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Laugh and learn from your mistakes and annoyances.
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Prioritize tasks and focus on what’s important and check off
on paper when you’re finished.
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Reward yourself when you have accomplished your goal and set
realistic goals that are meaningful to you.
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Learn to say no when asked to take on unwanted
responsibilities.
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Exercise regularly. Get some physical activity everyday for
at least 20 minutes.
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Seek support. Get advice and resources to deal with stress.
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Get enough rest or take power naps during the day.
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Learn to delegate. Empower others to take on more
responsibilities and reward them.
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Take breaks to recharge your mind and body. Practice
different breathing techniques.
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Tackle one task at a time and you will feel more organized
and in control.
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Try prayer, yoga or meditation. Take a class to motivate
yourself.
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Music is calming and soothing. The positive effects of music
on relaxation and mood are well documented.
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Stop your negative thoughts by telling yourself that those
thoughts are “noise” or an annoyance.
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Set aside a half an hour a day to relax.
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Limit your to do list to 3 items and then do three more.
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Practice the ten-second grip to let go of tension by
squeezing the arm of a chair and then let go.
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Give people the benefit of the doubt. Chances are they’ll do
the same for you.
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