UNSTRESSING
What is Stress?
The challenge of coping with change.
Examples of stress when change is too much, too fast _______________________
Examples of stress when change is too little, too late ________________________
Body Signs:
Heart beating fast
Nervous stomach
Cold hands & feet
Dry mouth
Sweaty palms
Shallow, rapid breathing
Fatigue
Muscle tension: headaches
Lower back pain
Shoulders/neck
Others _______________________________________________________
_____________________________________________________________
Mind Signs:
Confusion
Mind racing or jumping around
Forgetfulness
Daydreaming
Going blank, spacing out
Same thoughts over and over
Pessimistic thinking
Indecision
Others ______________________________________________________
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POSITIVE COPING TECHNIQUES:
- Progressive Relaxation: tense and relax muscle groups (calm body).
- Abdominal Breathing: hand on belly slowly rising and falling (calm feeling).
- Meditate: focus mind on one word or sound, over and over (calm mind).
- Visualize: imagine/remember being in a safe, comfortable, pleasant setting.
- Problem Solve: find options: change what you can, accept what you can't.
- Reach Out: talk to someone about how you feel; consider their advice.
- Walk it Off: go for a leisurely stroll or an aerobic workout.
- Stretch: gently roll your neck and shoulders, stretch whatever's tense.
- Shake it Out: shake fingers & hands, then arms; each foot & leg; whole body.
- Free Writing: drop censoring and write whatever comes, as fast as you can.
- Counting Breath: breathe in deeply, counting slowly; breathe out, same way.
- Hot Bath or Shower: as hot as you can stand it, breathing slowly & deeply.
- Novelty: brainstorm a list of fun things you've never done before. Do one.
- Patting: gently, then more & more firmly, slap every part of your body.
- Listen: to your favorite music, the birds, the waves, the wind in the trees.
- Get Back to Nature: go to the lake, a forest preserve, the zoo, the sky.
- Pray: read scripture, recite favorite prayers, talk and listen to God.
- Snuggle: curl up in the arms of someone who loves you.
- Read: self-help books, novels, poetry, whatever absorbs your interest.
- Catharsis: have a good cry; pound a pillow; shout in a closet.
- You Tell Me: _____________________________________________
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