stressfree.com.au
STRATEGIES FOR STRESS MANAGEMENT

Performance Coaching - Counselling - Hypnotherapy

Daryl Wilkinson - Melbourne, Australia
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STRESS MANAGEMENT TIPS

LEARN TO RELAX AND LET GO !

LAUGH AND SMILE

Research shows that when we laugh or even smile, blood flow to the the brain is increased, endorphins (that give us a sense of well being) are released, and levels of stress hormones drop which allows an increase in white blood cell production which increases immunity. Stress causes blood flowto slow by 35% while laughter increases it by around 22%. (study at Uni of Maryland, Baltimore USA)

RECOGNISE THE SYMPTOMS AND TRIGGERS

Be aware of exactly what effect stress has on your body and your cognitive powers. Once you recognise your response to stress you can develop strategies to regain control. Keep a record of stressful events for a few weeks and record the trigger, symptom, your thoughts (feelings) when and what level of stress you felt.

BE AWARE OF STRESS TRIGGERED COMPULSIONS

Unhealthy and destructive urges are sometimes triggered by stress. Excessive eating, drinking, smoking, unnecessary risk taking, reckless driving etc..

DO A "REALITY CHECK"

Check that goals / expectations are realistic and can be achieved within the given time frame. Allow a margin for the unanticipated beyond your control.

DO A "WORST CASE SCENARIO" CHECK

In relation to the thing that is stressing you,what is the worst that will happen if ............? In almost every case the effect of your stressing is worse than the consequence.

EXERCISE

Exercise regularly. Take a walk, go for a swim etc.. Work off tension, care for yourself.

BREATHE

Notice your breathing patterns and practice uninterrupted breathing. Breathe from your diaphragm.

"HANG LOOSE"

Shake your body and release your tensed muscles. "Bounce" (bending the knees) to ground yourself.

GET RID OF ANGER AND PENT UP EMOTIONS

Find ways (preferably non violent) to clear your baggage. You may need to be direct, assertive and forthright (tactfully). Writing down your feelings helps you to objectify and clear them. Visit a counsellor or hypnotherapist.

PAUSE, TAKE A BREAK, TAKE A HOLIDAY

Slow down, pause for a few seconds before you respond or involve yourself in an activity. Take regular breaks and time out and relax and refresh.

EAT GOOD HEALTHY FOODS AND DRINK PLENTY OF WATER

Avoid sugars and fats. Avoid junk foods that are high in simple sugar as this stimulates the release of epinephrine and intensifies the stress reaction. Cut down on caffeine.

THERE ARE MORE TIPS FOR MANAGING STRESS ON THE NEXT PAGE: " Relax - the eyes have it "