Tag Archives: stress reduction

10 Tips for Stress Management

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These tips are at the core of my 1 day stress management program. Contact me if you have any questions regarding stress reduction coaching through the Stress Education Center’s website at www.dstress.com

Tip #1 Take 40 Deep Slow Diaphragmatic Breaths Each Day (Spread evenly throughout your day not all at once at the end of the day or you might hyperventilate. Try for one every 20 minutes.) You can benefit from associating the deep breaths with some common work occurrence such as the telephone ringing or clock watching. Try this! Though very simple to do, it is a very powerful stress management strategy.

Tip #2 Use Regular Relaxation Periods for Work Breaks. Try fifteen to twenty minute periods of (hopefully) undisturbed time away from phone and/or family. Commit to using this for four to six weeks to begin to see the benefits. If you would like some guidance in developing your stress management skills consider finding an appropriate audio program that is targeted for your specific interest. You will be surprised to find that this will save you time and energy. You will get more done in less time if you are not distracted by internalized stress. Autogenic Training Phrases, Progressive Relaxations, Meditations, or Visualization/Imagery relaxations are recommended. Find the one that works best for you.

Tip #3 Get Regular Exercise. Aerobic activities such as walking, jogging, swimming, biking, etc. for 20 minutes 3 times per week is minimum. Recommended is 30 minutes or more, 4-6 times per week. But do not hurt yourself!

Tip #4 Eat Sensibly. Avoid Caffeine. Do Not Cope With Stress by Using Alcohol or Drugs. If you are stressed out, caffeine is like throwing gasoline on a fire to put it out! The secret is moderation and common-sense.

Tip #5 Get Focused on New Directions and Regular Planning. Give yourself positive options if you feel trapped. Plan for growth in all aspects of your life; not just work and finance (family/relationships, spiritual interests, creativity, vacations, hobbies, etc).

Tip #6 Use and Develop Your Humor! Positive Attitudes Really Help! Difficulties, when viewed as opportunities for growth and proving your abilities, are less harmful. Do not bury your anger, fear or sadness.

Tip #7 Protect Yourself From Negative Co-Workers and Relationships! Do not get caught up in other people negative thinking or let them rip off your peace of mind and positive energy. Take good care of yourself!!

Tip #8 Get Back In Control! If you cannot control all the people and situations that happen around you…. at least you can control the way you respond! Being “out of control” is one of the main sensations that indicate that the stress in your life is a problem.

Tip #9 Give Sincere Compliments Freely and Smile! Be positive and let it shine on all that surround you. It will come back many times more.

Tip #10 Learn to Really Listen! It is the best communication technique that you can develop!

More coaching and tips are available at www.dstress.com

Stress Management Techniques a list

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Stress Management Techniques a list

The book, Guide to Stress Reduction, is a cook book with recipes for relaxation and stress management. Find the formula that works best for you and read the step by step guided strategies for deep relaxation. The following is a list of some of the most effective stress management strategies from this book.

 

  1. Breathing Techniques: Diaphragmatic Breathing, 1-8, 1-4 1-4 1-8, Alternate Nostril Breathing
  2. Autogenic Training Phrases
  3. Active Progressive Relaxation
  4. Passive Progressive Relaxation
  5. 10-1 Countdown
  6. Visualization for Deep Relaxation
  7. Indirect Suggestions
  8. Biofeedback: temperature training, EMG, GSR/EDR, EEG, Cardio feedback
  9. Meditation for Relaxation: Yogic meditation, Kundalini, transcendental, Zen Meditation
  10. Hypnosis
  11. Goal Setting and Planning for Stress Management
  12. Communication for Stress Management
  13. Physical Exercise and Movement for Stress Management

 

There are also specific stress management protocols for working to lessen or eliminate certain stress related physical and emotional symptoms like:

 

  1. Chronic Pain Management
  2. Contolling High Blood Pressure
  3. Tension Headaches
  4. Migraine Headaches
  5. Gastro-Intestinal Disorders
  6. Poor Circulation – Raynaud’s
  7. Panic/Anxiety Control with Desensitization and PTSD
  8. Sleep Disorders – Insomnia
  9. Coaching to Increase Productivity from Sports Psychology

 

Through the Stress Education Center you can get coaching or training for you or your organization. You can also get the Stress Management On-line Course (Five sessions with handouts, biofeedback, and recorded stress management techniques.) Articles and this blog are available through the website. Consider whether this will benefit you and get more information at www.dstress.com.