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50 Stress Busting Ideas for Your Health and Well-being. Part One
A Comprehensive Guide to Stress Management
Manage the stress in your life, before it manages you!
The following activities will help you:
- Alter, avoid or accept your stressors
- Build your resources or strengths, and
- Change your attitude or perception of the stressors
Getting Started
Before you look through this publication, stop to think about what kinds of things might be causing stress for you. First, identify a stressor, like a family problem or a difficulty with a co-worker.
Then choose an activity (or two) that you think would help you deal with it. Apply yourself to doing that particular activity for a day, a week, or a month. You may want to remind yourself with notes on your mirror, refrigerator or car dashboard, or by wearing a piece of jewellery that reminds you of your commitment to practicing the activity in your daily life. Then, look back and note the difference in your stress level. Return to the list of activities whenever you like and repeat the process.
1. Use the Massage Buddy System
Arrange with a friend, spouse or co-worker to give each other a one-minute shoulder massage and back-rub a couple times a day, or as stress demands. Use this technique whenever you detect physical symptoms of stress. Massaging tense muscles feels good and is relaxing.
2. Journal
We need an outlet for our positive and negative feelings. There are a variety of ways to express feelings, such as dancing, talking, painting, and writing. You might try writing your feelings in a private journal or notebook. Expressing your feelings in this way is harmless and can be therapeutic. Find a technique that works for you so that you can come in closer touch with your feelings.
3. Exercise and Burn Calories
Exercise is a proven way to manage stress. If burning calories is on your mind, remember that you have to burn 3,500 extra calories (beyond your body's daily needs) to lose one pound of body weight. Consider spending the calories in these ways (estimates based on 150-lb. male).
Activity/Calories burned per hour
- Cycling (6 mph) 240
- Cycling (12 mph) 410
- Cross County Skiing 700
- Jogging (5.5 mph) 740
- Jumping Rope 920
- Running (10 mph) 1280
- Swimming (0.85 mph) 275
- Tennis (singles) 400
- Walking (2 mph) 240
- Walking (3 mph) 320
4. Honest Positive Appraisals
At the end of a day, we are often tempted to focus on what we did not accomplish instead of what we did accomplish. Get into the habit of praising what you did accomplish. Before you go to bed, write down three positive things you've accomplished that day, no matter how small you may think they are. Reflect on your daily successes!
5. Find Meaning In Life
Who am I? What's the purpose of life? Answers to these questions help people find meaning in life. Finding meaning can help us remain calm during stormy times.
Some people find meaning through religion, some through learning, some through great literature, some through service. Take time regularly to proceed on your quest for understanding of life's purposes.
6. Be Your Own Best Friend
Don't expect yourself to be perfect. Stop doing things that tear you down. Notice the good things you do, and dwell on those things. Don't try to force yourself to be perfect or always kind. Treat your feelings with respect. Other people may sound bigger and stronger and more sure of themselves, but your feelings are important. Listen to them. Instead of dwelling on a mistake, learn what you can from it and then let the mistake go. Examine the expectations you have for yourself. Check to be sure they are reasonable.
7. Celebrate Your Talents
Your sister may be a wonderful cook. Your neighbor may be incredibly organized. But don't compare yourself to them. No one has every talent, but all do have talents. Discover yours. Build them. Celebrate them. Use them to help others.
8. Do A Little Something
When you are feeling tired and discouraged and don't want to do anything, look for a small job. Maybe you could chop some wood. Maybe you could take out the trash. Look for a little job to get started. Once you finish the job, give yourself credit for it. Don't beat yourself up with a long list of all the things you still need to do. Once you get started with a little job, you may feel like tackling bigger jobs.
9. Create a Personal Mission Statement
Successful people and organizations are often guided by mission statements. In these statements we state what we want to be, what we want to accomplish and the values we will follow. These statements help focus our daily activities.
Begin by imagining that, by some miracle, you were taken from the earth to another world. How would you like those of us who remain on this planet to remember you? What would people miss about you? Jot everything down.
Next, develop a statement that reflects these values. Take time to review it occasionally; You may want to modify it. One mission statement read: My mission is to discover and develop my talents, and to use my talents to make the world a better place.
10. Win the Race, Slow and Steady
Pacing is the art of taking on no more, but no less, than you can reasonably handle while working at it steadily. Pacing skills can help us take control of our lives.
Begin by scheduling your time. Figure out how long each task is likely to take. Make allowances for interruptions. Then schedule tasks to fill but not overflow the time you have.
Don't allow yourself to get behind or to get ahead of schedule. Practice plodding.
Be consistent. Try to eat meals, sleep and exercise at a consistent time each day.
11. Be Patient
Some problems solve themselves with time. Eventually children outgrow diapers. They get past teething. The rain stops and the sun comes out. Work on the things you can change. Be patient with things that take time.
12. Say No
Learn to say NO to requests you can't reasonably handle. Memorize a variety of ways to say no: "No, I'd rather not," "Thank you for asking, but I'd better not take on another commitment right now," or simply "No, thank you." Don't feel guilty or make excuses for your response. If you need to say "no" now but want to say "yes" at a later time, say something like this: "I'd be happy to serve on that committee in the future, but right now I'm booked up."
13. Re-label Your Experiences
Everyone tends to label their experiences. The labels you choose for stressful situations influence their effect on you.
List your stressors and write down the meaning you assign to each. Cross out the negative meaning and assign a more positive statement.
Put your troubles into a broader perspective. Step outside the situation and ask yourself, "Will this matter in 50 years? Or in even in five years?"
Try to find ways to be grateful for whatever happens to you. Remember: We may not be able to control what happens to us, but we can control our attitude toward it. Practice re-labeling with others.
14. Learn to Rely on Supportive Relationships
Draw strength from friends and family members. You may have some friends who help you to make decisions, to feel loved, and to feel hopeful. Call them. Talk to them. Tell them how you feel. You may have some friends or family members who make you angrier or sadder. It might be good not to talk to them when you feel stress. Anger makes stress worse.
15. Get Help
Stress may become unmanageable, to the point that we feel that there is no way out. If you are feeling overwhelmed or unable to deal with stress on your own, seek professional help. Your doctor can help rule out physical problems. If no physical problems exist, you may want to consider talking with a professional counselor or minister who can help you understand your feelings. If you are feeling so stressed that you are considering taking your life, GET HELP IMMEDIATELY!
16. Try Autogenics
In this technique, your mind tells your body how to feel. Find a place where you can sit comfortably. Close your eyes and try to clear your mind. It may help to breathe slowly and deeply a few times to put your mind at rest.
Next, focus your attention on your left arm and repeat in your mind, "My left arm feels warm and heavy" until it actually feels that way. Do the same thing with the right arm, left leg, right leg and so on.
End the exercise as you began, by breathing deeply. Open your eyes and do a full-body stretch. Try using this technique for 10 minutes a session.
17. Surrender
Surrender doesn't mean giving up. It means letting go of things you cannot change. You may worry that an earthquake or flood is going to destroy you and your family. While it is possible that you cold move to a safer house or city, it may be better to throw away that worry. You may want to close your eyes and mentally tie the floods in a knot and throw them in the trash or lock them in a closet. Decide which of your stresses you cannot change. Think about ways to adapt to them. If you're unsure about whether you should surrender to something in your life, seek professional help.
18. Control Life Changes
Do what you can to schedule life changes so they don't occur all at once. For example, if becoming a parent is in your near future, prepare the baby's room and clothing well in advance, and try to plan the birth so that is doesn't coincide with other life changes such as a new job or moving to a new city. When one part of your life changes, make an effort to continue to do the things that bring you pleasure?don't give up all the things you love to do simply because one part of your life has changed.
19. Breath Deeply
Deep breathing is a basic technique for relaxation. Breathing slowly and deeply can help turn off stress and turn on peaceful feelings.
Find a place where you can sit comfortably. Chose your eyes. Inhale slowly and deeply through your nose until you have filled your stomach cavity as full as possible. Purse your lips and exhale slowly. Try doing this activity for five minutes.
20. Stretch
Muscle tension is a common reaction to stress. Here are some common stretches you can do at home or at work:
Neck Stretch While standing or sitting up straight, gently tip your head to the left, hold for 30 seconds, then return to center. Do the same on the right side.
Side Stretch With your feet comfortably apart and right hand on your hip, reach your left arm overhead and stretch to the right side. Hold for 30 seconds, then switch sides.
Chest and Back Stretch While standing, clasp your hands behind
you, arms straight, then lift your arms up slightly. Hold for 30 seconds. Next, clasp your hands in front of you. Rotate your shoulder, reaching as far forward as you can. Hold for 30 seconds.
Progressive Muscular Relaxation This 15-minute technique can help make you aware of the difference between tension and relaxation. The process is to tighten the muscle, release the tension, then feel the difference.
Settle back comfortably, either sitting or lying down. Clench your left fist. Clench it tightly and study the tension in the hand and in the forearm. Notice how it feels. Hold the tension for a few seconds. And now relax the left hand. Notice the difference between tension and relaxation.
Do this with the right hand and every major muscle group of your body. You can start with your hands or move from head to toe.
21. Exercise
Physically active people handle stress better than those who are not active. Make time in your schedule for regular exercise. Choose an aerobic activity you can do 20-30 minutes every other day. Walking, running, swimming, and bicycling are all excellent choices. Give yourself five minutes of warm-up and five minutes of cool-down each session. Do it with friends who can help you keep your commitment, or do it alone and use the time for reflection.
22. Rest
A well-rested body is more resistant to stress. Try getting to bed at a reasonable hour, especially if you're under stress. Master the art of getting ready for bed. Do something relaxing before bedtime?a peaceful walk, a warm bath, a warm drink. Try to let go of the trouble of the day. As you lie down, visualize your body restoring itself with slumber.
23. Find Peace
Take time to fill your spiritual reservoir each day. Different things work for different people. Some fill their reservoir through prayer, meditation, thought, or pondering inspirational writings. Others fill it through admiring the beauties of nature or gazing into a star-filled sky. Do what brings you peace.
24. Think Positive
Having a positive approach to life can help us meet stresses head-on.
Try the following techniques:
Positive Self-Talk Tell yourself "I can," then set your mind to meet the challenge at hand.
Mental Creation Think through a stressful situation before it occurs, and plan how you will react to it. Be as detailed as you can. Envision yourself being successful.
Action Plan Plan for success. Always make an alternate plan (plan B and C) in case the one your rehearsed doesn't work.
25. Nourish Your Body
A properly nourished body is more resistant to stress. Adopt a consistent practice of healthy eating. Choose foods high in fibre and low in saturated fats and cholesterol. Eat plenty of vegetables, fruits and whole grain products. Limit your use of salt, sugar, fat, caffeine and alcohol. Use the recommendations found in the Food Guide Pyramid.
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My sincere thanks to Stephen F. Duncan, Ph.D., Human Development Specialist, and to the MSU Extension Service, for allowing me to recreate this article. Their copyright is acknowledged and retained.
Go to Part 2 of the Stress Busting Ideas Article.
My final message to you is this: If you are suffering from stress, or the effects of stress, try some of the ideas above. Stress has been linked to such things as depression, anxiety, panic attacks, low self esteem, social anxiety,chronic constipation or IBS, heart disease, lowered immune system, rheumatoid arthritis, headaches, and now there are even suggestions that cancer may be linked to stress. Stress is not something to carry around for long periods, it produces more and more ill-health and early treatment is recommended. If you live near The Haven Healing Centre, Blagdon, I'd be delighted to see you. Don't wait! The sooner we start treatments, the sooner you are likely to see improvement in your condition.
Please call Phil Chave on 01761 462722 to make your appointment or to talk about a treatment plan structured around your needs.
Don't wait. Make your appointment today. You'll be glad you did!
P.S. Put an end to stress related illness. My approach involves talking, healing and treatments combined to reflect your own preferences. Pick up the phone and give me a call!
If you have any thoughts on this, please write to me at:
Philip Chave © 2004-
Note:
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a
substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions
you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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