stress management tips

Stress Management Tips

Everyone has stress, because life isn't something we totally control.
11. Be a Fighter
At the first sign of stress, you often hear people complain, What did I do to deserve this? says Dr. Cooper. The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets canceled, dont wallow in self pity. Find another one. If your office is too hot or too cold, dont suffer in silence. Call the building manager and ask what can be done to make things more comfortable.
12. Put It on Paper
Writing provides perspective, says Paul J. Rosch, M.D., president of the American Institute of Stress in Yonkers, NY. Divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you cant. Change what you can, Dr. Rosch suggests, and stop fretting over what you cant.
13. Count to 10
Before you say or do something youll regret, step away from the stressor and collect yourself, advises Dr. Cooper. You can also look away for a moment or put the caller on hold. Use your time out to take a few deep breaths, stretch, or recite an affirmation.
14. Switch to Decaf
Wean yourself slowly, or you might get a caffeine withdrawal headache that could last for several days, cautions James Duke, Ph.D., the Fulton, MD, author of?The Green Pharmacy?Rodale Press, 1997. Subtract a little regular coffee and add some decaf to your morning cup. Over the next couple of weeks, gradually increase the proportion of decaf to regular until youre drinking all decaf. You should also consider switching from regular soft drinks to caffeine free ones or sparkling mineral water.
15. Just say no
Trying to do everything is a one way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.
16. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, say Kathy Keville and Mindy Green, coauthors of?Aromatherapy A Complete Guide to the Healing Art?Crossing Press, 1995. Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil. Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store, or try one of the following mail order companies Aroma Vera, 5901 Rodeo Rd., Los Angeles, CA 90016, 800 669 9514; or Leydet Aromatics, P.O. Box 2354, Fair Oaks, CA 95628, 916 965 7546.
17. Warm up
Try this tip from David Sobel, M.D., in San Jose, CA, author of?The Healthy Mind, Healthy Body Handbook I S H K Book Service, 1997? Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting.
18. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but with fingers instead of needles. Michael Reed Gach, Ph.D., director of the Acupressure Institute in Berkeley, CA, recommends pressing on the following three points
The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead.The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine.The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the base of the neck and the outside of the shoulder blade.Breathe deeply and apply firm, steady pressure on each point for two to three minutes. The pressure should cause a mild aching sensation, but not pain.
19. Schedule worry time
Some stressors demand immediate attention a smoke alarm siren or a police cars whirling red light. But many low grade stressors can be dealt with at a later time, when its more convenient. File them away in a little mental compartment, or make a note, Dr. Elkin says, then deal with them when the time is right. Dont let them control you.
20. Shake it up
This quick exercise helps loosen the muscles in your neck and upper back, says Dr. Sobel Stand or sit, stretch your arms out from your sides and shake your hands vigorously for about 10 seconds. Combine this with a little deep breathing, Dr. Sobel says, and youll do yourself twice as much good.