Stress Relief Techniques

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tress Relief Techniques

Try these stress relief techniques. Use this journal to write down what caused your stress and how you managed it. This will help you find what works for you. Keep in mind, what works for someone else may not work for you. Date

Sign you were stressed What caused the stress?

7/11

Headache

Your goal is to deal with stress in a positive and healthy way so you can control it and not let it control you. If many different things cause stress for you, choose one to deal with first. Once you have a handle on it, move on to the next one. These tips may help:

Action you took Did it work? Deep breathing exercise

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tress Relief Techniques

Yes

• Avoid quick fixes – drugs, alcohol, tobacco, unhealthy foods and caffeine are all quick ways to reduce stress. They don’t work. Once the effects wear off, your stress is still there. • Eat healthy foods – choose more fresh fruits, vegetables and whole grains and less fatty and salty foods. • Be positive – when times get tough, don’t focus on negative things. They are only temporary and will pass. Instead, have a positive approach to the situation. • Exercise – when you exercise, your body releases chemicals that are natural antidepressants. It helps you feel refreshed and motivated. Make time to go to the gym several days a week or do some type of exercise at home. • Make time for the things you enjoy – think about what you enjoy doing most. Is it listening to music, reading or spending time with a pet? Make time for it. • Spend time with friends and family – make time for the important people in your life. Your loved ones can help lift your spirits when you are feeling down. • Talk to a professional – “sharing your stress” with a therapist may help. Talking about your problems is a good way to get it out of your system. Once you share your problems, they won’t seem as heavy. • Get plenty of rest – you need a good night’s sleep to “re-charge” your batteries. Allow plenty of time for rest and develop good sleep patterns. You will feel refreshed and ready to start the next day. • Learn to relax – Deep breathing exercise, yoga, massage and the 60-second stress relief exercise on the following page may help.

Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®

Atlanta, GA

800-241-4925

Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®

Atlanta, GA

800-241-4925

Product # 617

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tress Relief Techniques

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tress Relief Techniques

A 60 second exercise

Muscle tightening and relaxing

Follow these steps:

1. Clench (tense) your fists as hard as you can and hold them clenched for 5 – 10 seconds.

1. Sit in a straight-backed chair with your eyes closed. 2. Place your hands in your lap with your fingertips lightly touching. 3. Focus your thoughts on your hands. Press your fingertips together one by one. 4. Soon, you’ll find a thought appears that will distract you from focusing on your hands.

2. Relax your fists. Notice the feelings when your fists are clenched and as the tension leaves your hands. 3. Repeat this 5 times. Concentrate on feeling the tension leaving your hands. Now repeat this tense – and – relax action for each of these muscle groups until you get that same relaxed feeling:

5. Gently bring your attention back to your hands. 6. Take a good, deep breath and stretch. 7. Finally, open your eyes.

• jaw • shoulders and back • arms and hands

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• stomach muscles • buttocks and legs

Deep breathing exercises

• feet and toes

This exercise gets more oxygen into your lungs and helps your muscles relax. 1. Sit up straight, stand or lie flat on your back. 2. Let your hands lie comfortably at your side. 3. Take a long, deep breath through your nose, and hold it for a moment.

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4. Purse your lips (like you are going to whistle) to control your speed. Then breathe slowly through your mouth. Repeat this 10 times or until you feel relaxed. Take 5 – 10 seconds for each breath in and out.

Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®

Atlanta, GA

800-241-4925

Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®

Atlanta, GA

800-241-4925

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