Ways to Reduce Stress

  1. Body Scan: Become aware of physical location of stress:
    a. Tight neck, upper back = pressure of others
    b. Tight stomach = fear
    c. Tight jaw = anger
    d. Tight breathing, chest = fear and anger

  2. Progressive relaxation

  3. Deep breathing

  4. Manage your time

  5. Take Time Out to Quiet the Mind:
    a. Reduce inner turmoil
    b. Deep, muscular relaxation
    c. Spontaneous “problem solving”
    d. Lowers heart rate and blood pressure
    e. Curtails anxiety, depression, and fatigue

  6. Regular Exercise Program
    a. Produces serotonin, nature’s tranquilizer
    b. Releases endorphins, nature’s pain killers
    c. Increased breathing means more oxygen to the organs
    d. Prevents heart attacks and osteoporosis
    e. Increased energy

  7. Take care of your body

  8. Develop coping skills to gain control and have quality of life

  9. Connect with others

  10. Know your limits

  11. Laugh

Symptoms of Stress

  1. Headaches

  2. Stomachaches

  3. Sleep difficulties

  4. Sweaty palms

  5. Dizziness

  6. Back pain, tight neck or shoulders

  7. Ringing in ears

  8. Inability to get things done

  9. Grinding of teeth at night

  10. Compulsive eating

  11. Crying

  12. Nervousness

  13. Anger

  14. Loneliness

  15. Easily upset

  16. Overwhelming sense of pressure

  17. Unhappiness for no reason

  18. Trouble thinking clearly

  19. Constant worry

  20. Loss of sense of humor

  21. Memory loss

  22. Lack of creativity

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