Tips for managing stress
Relaxation is a skill and needs to be practiced. You may find some of these stress busters easy to do, while others may be more difficult. But give some a try... you might enjoy them!
Quick Relaxation
Try to get away from the hassle of your daily life and take just five minutes to relax physically as much as you can. Make sure you are not going to be interrupted – if necessary, take the phone off the hook or get away from anything likely to distract you.
You need to sit in a chair to do this properly
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Breathe in and out slowly and deeply – this can really help the relaxation process. Try shaking and loosening your arms and shoulders
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Let your jaw go slack and your muscles relax.
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Wiggle your feet and try to relax your legs.
This doesn't take long. But this simple process can get rid of excess tension and help you to return to your daily activities renewed and with more energy.
Neck Loosening Exercise
This exercise can reduce shoulder and neck tension
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Draw the numbers 1,2,3,4,5,6,7,8,9, and 0 in the air with your nose.
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Draw each number large and make your movements slow.
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Be careful not to pull against tight muscles.
This takes about a minute to do and can be done several times a day. This technique can actually work for any joint in the body. For example, you could draw numbers in the air with your ankles to loosen your feet. If you move slowly you can do the same with your pelvis. Put your hands against a wall, lean with your body and make the number movements with your pelvis.
Relax Your Mind
Your mind needs a rest too! It can be difficult to relax your body while your mind is racing. After relaxing physically for a minute or two, try focusing on something that interests you. The goal is to stop your thoughts from returning to the worries of the day and to clear your mind – at least for a short time.
Exercise
Regular exercise – jogging, cycling, walking and so on, can help reduce tension in your body. Competitive sports like badminton, squash, or football can also focus your competitive instincts in a positive way. They may be tiring, but they can also energize you and recharge your batteries.
Don't Take too Much On
One major source of stress is taking on too many responsibilities. Before you agree to something, think about whether you can do it without causing yourself too much stress. If that is the case, say no. There will always be more to do later!
Don't put yourself under pressure to finish things too quickly. Remember that if we try to take on too much or do things too quickly we are generally ineffective. If we take our time and set realistic limits to our activities, we are generally more effective and achieve our goals with less stress.
Make Time for Social Activities
Taking time out of a busy day to have a chat, tea or coffee break with a friend can reduce the stress of the day. Taking time out of a busy schedule to spend the occasional day relaxing is also beneficial.
Why not take a break right now? Imagine being in a favourite quiet place – like a beach or garden. Imagine what the place looks like, how it smells and feels. What sounds can you hear? Focus on the full experience of being in this other place away from the stress and strain of everyday life.
Take Time out to Unwind
It is important to take some time out of a busy day to relax completely for a few minutes. This might mean planning coffee and lunch breaks. Pacing ourselves this way can help maintain a relatively low level of stress and help us get on with life more effectively.
Why not...?
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Make sure you actually take a lunch break
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Take a break in the morning or afternoon if you can
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Take time to go for a short walk
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Take time to really talk with your partner
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Listen to relaxing music – even for 10 minutes
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Read a book or magazine
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Take a hot bath at the end of the day