STRESS ALLEVIATION - PROVED AND EFFECTIVE STEPS

 

The proved and effective steps that you can take to alleviate stress :

The proved and effective steps that you can take to alleviate stress

 

Self awareness :

Self awareness. BECOME AWARE of your stressors and emotional and physical reactions Can you change your stressors by avoiding or eliminating them? Can you reduce their intensity (manage them over time instead of immediately) Can you shorten your exposure to stress (take a break, leave) Can you devote the time necessary to make a change?

 

Reduce intensity of emotions :

Reduce intensity of emotions. No “ifs and buts” Moderate or minimize overreactions Are you expecting to please everyone? Are you viewing things as absolutely critical and urgent? Work at adopting moderate views

 

Moderate Physical responses :

Moderate Physical responses. Slow, deep breathing Relaxation techniques - reduce muscle tension. Medications - may help in the short term, you have to understand your internal milieu.

 

Build Physical Reserves :

Build Physical Reserves. Exercise for cardiovascular fitness 3 – 4 times a week. Eat well-balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine and other stimulants. Mix leisure with work. Take breaks and get away. Get enough sleep. Be consistent with your sleep schedule.

 

Bonds….bonds and bonds :

Bonds….bonds and bonds. Develop mutually supportive friendships/relationships. Pursue realistic goals - which are meaningful to you. Expect some frustrations, failures and sorrows, they are part of life also. Be a friend to yourself

 

Even these have a significant effect :

Even these have a significant effect. Improve air quality. Ban smoking. Open windows. Have plants in the room. Taker care of your working environment. Work by a window full spectrum bulbs in your desk lamp. Keep Noise at prescribed Decibel levels

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 These have worked for many….. :

These have worked for many….. Pleasant Assertiveness. Personal space. Focus your attention on your breathing. Visualize. Establish some feeling of ownership by bringing personal objects (small plants or photographs of loved-ones)

 

Three Essentials :

Three Essentials - Have a passion, Lose Fear, Stay in the present. Just as your present status is determined by your past, so is the case with future….. Future is determined by your PRESENT

 

Enjoy the location in your mind :

Enjoy the location in your mind. Involve all your senses in the imagery -  see the place, hear the sounds, smell the aromas, feel the temperature feel the movement of the wind focus on an object or a sound……….

 

How can we change?? :

How can we change?? Victim Change Agent Blaming Objective Helper Manipulating Process Helper Forcing Counselor Resisting Stabilizer Fighting Referee Fleeing Educator Criticizing Energizer Brahmakumari

 

Take home messages : ABCDEF

Take home messages A - Attitude B - Be yourself  C – Cope with negativity  D - Deny the excesses E - Empathy F - Forgive

 

Stress Busters :

Stress Busters G – Gain from past H – Heal the wounds I - Insight J - Jocular K – Know your limitations L- Love your self

 

Stress Busters : 1

Stress Busters M – Manage time N – NO (ability to say no and not feel guilty) O – Open to different views P – Praise others Q – Quest for happiness R – Resistance to energy guzzlers (downers) worry, guilt and fear S - Satisfaction

 

Stress Busters : 2

Stress Busters T – Temper control U – Understand the situation V – Voila (be carefree) W – Worry…….Less X- Xpress!! Y – Young at heart Z – Zeal and zest

 

Preempt stress :

Preempt stress

 

Key points :

Key points Ways to relax your mind Write - find better ways to cope, Let your feelings out - Talk, laugh, cry, and express anger when you need to, Do something you enjoy A hobby, such as gardening A creative activity, such as writing, crafts, or art Playing with and caring for pets Volunteer work

 

Actionable points……… :

Actionable points……… Focus on the present, Meditation guided imagery Techniques to relax . Breathing exercises, muscle relaxation and yoga.

 

Breathing exercises :

Breathing exercises. Have you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels, how do you breathe when you first wake up in the morning or just before you fall asleep Breathing exercises can help you relax make your body feel like it does when you are already relaxed

 

Doable things :

Doable things Take slow, deep breaths. Soak in a warm bath. Listen to soothing music. Practice mindful meditation - observe Write involves tensing and relaxing each muscle group, Take a walk , Get a massage

 

Avoid stress :

Avoid stress. Learn better ways to manage your time. Find better ways to cope. Take good care of yourself. Try out new ways of thinking. Work on letting go of things you cannot change. Learn to say "no”. Speak up - assertive communication. Ask for help - have a strong network of family and friends

 

To start with…..Implement any two… :

To start with…..Implement any two… S – Self confidence T – Temper control R – Resistance to negative energies – hurry worry and curry E – Empathy S – Self awareness S – Self regulation ………….rest will be taken care of!!

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