Lesson 3

Recognize what you can change: I. Become Aware of Your Stressors and Emotional and Physical Reactions: Notice when you are stressed, don’t ignore it Find out what stresses you out and what they might be telling you Learn how it affects your body (sweats, stomach ache, etc) Recognize what you can change: Can you change your stressors by avoiding or eliminating them? Can you reduce their intensity (manage them over time instead of immediately) Can you shorten your exposure to stress (take a break, leave) Can you devote the time necessary to make a change?

Techniques of Reducing Stress Avoid unnecessary stress Learn how to say “no” Take control of your environment: If traffic’s got you tense, take a longer but less-traveled route. Avoid hot-button topics Pare down your to-do list: Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Express your feelings instead of bottling them up Be willing to compromise Be more assertive Manage your time better Reframe problems Look at the big picture Focus on the positive Don’t try to control the uncontrollable

Techniques of Reducing Stress (cont’d) Share your feelings Learn to forgive Set aside relaxation time: meditation, reading a book, yoga, etc… Connect with others: Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. Do something you enjoy every day. Keep your sense of humor Exercise regularly: Physical activity plays a key role in reducing and preventing the effects of stress. Eat a healthy diet: Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Reduce caffeine and sugar: reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better Avoid alcohol, cigarettes, and drugs Get enough sleep: Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Local CAM and Stress Management Resources Austin Body Worker/Massage Therapy 512-459-0500 1700 South Lamar Suite 330 Austin, TX 78704 info@austinbodyworker.com Austin Mindfulness Center 512-578-8070 9501 N. Capital of Texas Hwy Suite. 103 Austin, Texas 78759   

Local CAM and Stress Management Resources (Cont’d) Just Us Counseling 512-940-7591 1310 South 1st Street, Suite 200 Austin, Texas 78704 justuscounseling@gmail.com Meditative Massage & Yoga (512) 736-0942 3115 S 1st St, Suite 102 Austin, TX 78704 meditativemassageandyoga.com

References Harvard Health Publications. (2015). Relaxation techniques: Breath control helps quell errant stress response. Retrieved From: http://www.health.harvard.edu/mind-and- mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response Robinson, L.,M.A., Segal, R., Ph.D. (2015). Relaxation Techniques for Stress Relief. Retrieved From: http://www.helpguide.org/articles/stress/relaxation-techniques- for-stress-relief.htm