Stress Reducing Tips:
Slow-Down Techniques
0-SECOND BREATHING
In an acute situation, when your
mind or body is racing out of control, slow down
your breathing to a 10-second cycle, 6 breaths a
minute. Find a clock or watch with a second hand
and inhale for 5 seconds (odd number on clock
face) then exhale for 5 seconds (even number).
Keep it up for 2-5 minutes, or until your pace
slows down.
60-SECOND BREAK Close your
eyes and take a deep breath. Visualize yourself
lounging on a sunny beach or watching the sunset
or relaxing in the shower or sauna.
5-MINUTE VACATION Close
your eyes and take a few deep breaths. Then
visualize a favorite place or activity. Let your
imagination carry you away to a special spot
that's refreshing and relaxing.
CHEST MASSAGE Relax your
chest muscles and open up your breathing with a
vigorous massage along the midline and across
the chest below your collarbone.
BOTHER LIST Write down a
list of all the worries, pressures and concerns
that are crowding your mind and clamoring for
attention. Then burn the list or tuck it in your
wallet for later attention.
PEACEFUL FOCUS Focus on
something pleasant and beautiful in your
immediate environment (a blade of grass, a
painting, a color). Concentrate on the beauty
you see and breathe it in. Allow that beauty to
slow you down.
Gear-Up Techniques
STRETCH AND MOVE Stand up
and stretch. Arch your back and stretch your
arms and fingers out to the side. Hold that
posture for awhile and then let go. Now move
your body all around to get the blood pumping.
Clap your hands. Jump up and down.
MOVE! EXHILARATION BREAK
Imagine yourself somewhere exciting,
exhilarating or awe-inspiring (e.g., standing on
a cliff above the ocean, performing for a large
audience, cheering at an exciting football game,
crossing the finish line at a race, laughing
uproariously with friends, peering over the rim
of the Grand Canyon, giving birth or watching
birth). Let the vividness of that vision charge
your batteries. PEP TALK Give yourself a pep
talk. Use your best persuasive powers to
motivate, encourage, cajole, support, cheer,
challenge yourself. Ask somebody else to join
in!
STIRRING MUSIC Turn on
some lively music like a march or a mazurka.
Start moving. Dance. Bounce. March. Sing along.
Get involved. Let the music pump you up and pull
you along.
BODY BRACER Gently pat or
tap all over your body in an energizing rhythm.
Keep it up until you tingle all over and are
charged up. EXERCISE Vigorous exercise of any
kind is a sure-fire way to get geared up. Add a
creative twist for some extra punch.
Loosen-Up Techniques
PRETZEL Imagine that your
body is all tied up in knots and only you know
hot to untie them. Beginning with your toes and
gradually moving up the body, tense and relax
each set of muscles. Visualize that you are
tightening the knots as you tense the muscles
and picture yourself undoing the knots as you
relax the muscles and let go.
BREATHE INTO TENSION Close
your eyes and take a deep breath. As you become
aware of any points of tension, "breathe into"
that spot, allowing the breath to bring calm to
the area and carry away tension as you exhale.
SELF-MASSAGE Reach across
your body and massage the muscles of your neck
and shoulder with long, firm strokes. Knead any
especially tight areas with firm, circular or
back and forth motions. Then repeat the process
on the other side. With both hands massage the
base of your skull with firm, circular strokes.
Continue over the scalp and face, stopping to
give special attention wherever you notice
tension. Don't forget the jaw!
SHAKE A LEG Stand up and
shake an arm, a leg, the other arm, the other
leg, your whole body. Then take a deep breath
and let yourself go limp all over
