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Monthly Notes- June 2003 AAA
Stress Management Alter
stressful situations: We can
alter many of the situations that spike our stress level. Ø
Reduce the amount of noise you are
exposed to. Turn off the airwaves
bombardment of news, chatter and nonsense. Ø
Learn your own energy rhythms and
try to work with them. Ø
Allow a little extra time for
everything Ø
Learn to say NO. Ø
Examine you own attitudes and how
they create unnecessary pressure for you. Ø
Ask what activities or events make
you feel tense or frustrated. Many
of those are likely subject to some control on your part. Exercise it. Ø
Exercise regularly. Ø
Eliminate smoking. Reduce
caffeine. Limit alcohol use to up to 2 drinks per day. (Abstain from alcohol if
you have a history of alcohol abuse.) Ø
Learn a relaxation technique and
practice it regularly. Ø
Have an “escape” activity, a
hobby or pastime which is strictly for your own enjoyment and which you can use
to get pleasure on a regular basis. Ø
Develop a support network of
people who care about you and whom you care about. Ø
Practice deep breathing.
Exhale slowly as far as you can, then slowly fill your lungs from the
diaphragm. Hold for a few seconds.
Repeat 3-10 times. Ø
Visualize yourself in a pleasant
place or visualize the stressful situation as you would like it to be. This
might give you some ideas of changes to make. Ø
Take a break:
go for a walk, do some stretching, distract yourself. Ø
Ask yourself how important the
situation is really. Can you
choose not to let it get to you? Ø
Write it out or write an angry
letter you’ll never mail. Ø
If the problem is important,
confront it constructively and directly.
Even if you can’t change the person or situation, you’ll feel better
if you do something.
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