Stress Busters
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Quick Tips:
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Stay Clear of Troublemakers
You know the ones---people who cause stress with their complaints, their demands or their ability to get your goat. Once you identify those people who continually give you grief, do your best to stay clear, for your own sake. Can't stay away? Then be diplomatic---avoid a direct confrontation. Tying up your energy with troublemakers is wasted time and effort.
Surround Yourself With Friends
You don't need a lot, just a few good ones. Friends listen without advising (unless asked). Friends care how you feel. Friends know when you need a lift. Best of all, friends know how to help you pick yourself up and get going again after a hard day.
Laughter
lowers blood pressure and reduces hypertension. It provides good
cardiac conditioning especially for those who are unable to perform
physical exercise.
The next time you’re feeling anxious or stressed out, take a break and do something childish, like coloring with crayons, drawing a picture, reading a children's book, watching a cartoon or G-rated movie, playing with your children's toys or games (with or without your children), or playing with building blocks or an erector set.
Find attitude-enhancing phrases that resonate with you and repeat them regularly. Write little notes to yourself that say, "Smile more today," "Don't take things too seriously," "Don't sweat the small stuff," or anything else that reinforces a relaxed state of mind. Post these notes where you’re likely to see them often (computer monitor, car visor, bathroom mirror, refrigerator door, etc.). Or perhaps you and a spouse, mate, family member, friend or co-worker can write little notes to each other and leave them in places where they’re sure to be found. This practice can help remind you to relax.
Many people have been raised to believe that there is nothing more noble than giving up self for the sake of others. They will frequently deny their own desires in order to please others, believing that the needs of others must come first. Whenever they’re asked to do something, they answer yes without considering the consequences to themselves. Taking on too many responsibilities triggers stress. If you can’t say no, you often end up not only with your own problems and responsibilities to attend to, but everyone else's too! Become more aware of your limits and learn when you have reached them. Practice saying no without feeling guilty. Remember, your first responsibility is to your own health and well-being. After all, if you’re not healthy, you can be of little use to others.
Eat a Well-balanced, Nutritious Diet
When I get stressed out, I tend to overdose on certain foods, particularly sweets. Unfortunately, sugary foods (and that includes white processed foods like pasta, rice and bread) quickly increase blood sugar levels in my blood stream, and my energy drops as too much insulin is dispatched into my blood to balance the sugar rush. That drop in energy leads to irritability, which impairs my ability to stay centered and deal effectively with stressful situations.
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Pick Your Battles
Not every fight is worth the effort. If you struggle over every issue, you may not have energy left to defend what matters to you most. It's easy to think that each conflict needs your attention, but like everyone else, your time is limited. Choose what you will do battle over and leave the rest for another day.
Balance Your Life
Too much of anything is bad for you. Why not take some time to put your life into balance? As a teacher you give to others, and as a parent, spouse or friend, you also give of yourself. But maybe you should consider your own personal interests, too. Hobbies, volunteer work, or just time spent pursuing a personal dream are all worth making time for.
When you’re feeling sad, angry, hurt or upset, physical activity can help relax both your mind and your body. Use physical activities like walking, hiking, stretching, jogging, running, skating or riding a bicycle to release the pressure. Even a five- or ten-minute movement break can go a long way toward helping your body manage the symptoms of stress.
Sleep improves your ability to handle stressful situations. Provide an environment that allows you to get enough peaceful sleep each night. If there is a problem that interferes with your sleep, find a way to eliminate it.
When stress builds up, you can reduce the pressure by talking with someone who listens to you with compassion and understanding. Look for friends you can trust who won't be judgmental and will help you to find your own solutions, instead of telling you what to do. Seek the company of those who are optimistic and have high self-esteem. They tend to have low stress levels and contribute to lower stress levels in those around them.
When you're rushed or stressed, your breathing is quick and shallow. Relaxed breathing is deep and slow. You can relax by practicing deep breathing. Inhale slowly to a count of four, then exhale slowly to a count of four. Do this several times a day — whenever you're feeling most rushed. Practice deep breathing when you're on hold, waiting in line or working on a deadline.
No matter how difficult the situation may appear to be, a change of pace can help you open up new ways of looking at the problem. Stop what you’re doing and find something else to do. Switch channels. Take a breather. Take a nap. Focus your mind on anything but the stress. For example, if you’re working on a stressful task, find another task to work on.
Learn Time Management Techniques
Like many people, you may get stressed out when you feel like you don't have enough time to accomplish what you need to accomplish in a given day. But you can "make" more time for yourself by managing your time better. Time management means different things to different people. For some, it may be as simple as jotting down a "to do" list. For others, it involves using daily planners and organizers to schedule their day. Sometimes you just need to learn how to handle interruptions that tend to devour your time.
When you’re tense, your body lets you know. Your heart beats faster, your muscles tighten, your breathing becomes shallow, and you experience any of a number of other familiar symptoms, such as a headache or queasy stomach. Start noticing your body's signs of stress and slow down or take a break when your body is signaling you. You can also take steps to build your physical reserves, such as getting plenty of sleep and eating nutritious, balanced meals.
Hobbies
Do things you enjoy! The options are limitless!
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The C.A.R.E. Team |
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