Your goal is to deal with stress in a positive and healthy way so you can control it and not let it control you. If many different things cause stress for you, choose one to deal with first. Once you have a handle on that move on to the next. These tips may help:
Avoid quick fixes-drugs, alcohol, tobacco, unhealthy foods and caffeine are all quick ways to reduce stress. They don't work. Once the effects wear off your stress is still there.
Eat healthy foods-choose more fruits, vegetables and whole grains and less fatty and salty foods.
Be positive-when times get tough do not focus on negative things. They are only temporary and will pass. Instead, have a positive approach to the situation.
Exercise-when you exercise your body releases chemicals that are natural antidepressants. It helps you feel refreshed and motivated. Make time to go to the gym several times a week or do some type of exercise at home.
Make time for the things you enjoy-think about what you enjoy doing most and make time for it.
Spend time with friends and family-make time for the important people in your life. Your loved ones can help lift your spirits when you are feeling down.
talk to a professional-"sharing your stress" with a therapist may help. Talking about your problems is a good way to get it out of your system. Once you share your problems they won't feel so heavy.
Get plenty of rest- you need a good night's sleep to recharge your batteries. Allow plenty of time for rest and develop good sleep habits. You will feel refreshed and ready to start the next day.
Learn to relax-Deep breathing exercises, yoga, message and stress relief exercises may help.
A 60 SECOND EXERCISE
Follow these steps
(1) sit in a straight-backed chair with your eyes closed.
(2) place your hands on your lap with your fingertips lightly touching.
(3) focus your thoughts on your hands. Press your fingertips one by one.
(4) Soon you will find a thought appears that will distract you from focusing on your hands.
(5) gently bring your attention back to your hands.
(6) take a good deep breath and stretch.
(7) finally open your eyes.
DEEP BREATHING EXERCISES
this exercise gets more oxygen into your lungs
(1) sit up straight, stand or lie flat on your back.
(2) let your hands lie comfortably at your side.
(3) take a long deep breath through your nose and hold it for a moment.
(4) purse your lips (like you are going to whistle) to control your speed. Then breath slowly through your mouth.
REPEAT THIS 10 TIMES OR UNTIL YOU FEEL RELAXED. Take 5-10 SECONDS FOR EACH BREATH IN AND OUT.
MUSCLE TIGHTENING AND RELAXING
(1) Clench (tense) your fists as hard as you can and hold them clenched for 5-10 seconds
(2) Relax your fists. Notice the feelings when your fists are clenched and as the tension leaves your hands.
(3) Repeat this 5 times. Concentrate on feeling the tension leaving your hands.
NOW REPEAT THIS TENSE_RELAX ACTION FOR EACH OF THESE MUSCLE GROUPS UNTIL YOU GET THE SAME RELAXED FEELING>
Jaw
Shoulders and back
Arms and hands
Stomach muscles
Buttocks and legs
Feet and toes
