STRESS MANAGEMENT TECHNIQUES THAT WORK! Adapted from Dr Margaret Wehrenberg.

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Presentation transcript:

STRESS MANAGEMENT TECHNIQUES THAT WORK! Adapted from Dr Margaret Wehrenberg

MANAGING STRESS  Can control, reduce and even eliminate anxiety & stress symptoms!  Can learn strategies and techniques that provide stress relief!

BREATHING  Breathing helps to slow down or to even stop the stress response!  Takes time to practice, learn well and use daily.  Often, people do not learn how to breathe correctly, and do not use it consistently…

BREATHING  Need to learn breathing technique until it becomes an automatic habit!  Practice 15 times a day for 1 minute!  Breathe every time you are waiting for something! Phone, kids, in line, at work…

 Slowly inhale counting one, pause for a moment and slowly exhale counting two  Slowly inhale counting three, pause for a moment and slowly exhale counting four..  Continue inhaling and counting four and exhaling… BREATHING

 Slowly inhale counting up to seven, pause for a moment and slowly exhale counting eight  Try to feel the cool air as you inhale and the warmth of your breath as you exhale  You may repeat this for another four breaths... BREATHING

STAY IN THE PRESENT  Worry about the future and regrets about the past keep you stressed and away from enjoying the moment!  May manage distress by focusing on the present!  Can control focus by what you pay attention too!

MINDFUL AWARENESS  Close your eyes & Breathe Notice your body, how the heart beats, how the intake of air feels, how the stomach feels…

MINDFUL AWARENESS  Keep your eyes closed  Shift your awareness away from the body to everything else that you can smell, hear, sense and feel through your skin!

AWARENESS  Shift back and forth between what is going on in the body and what is going on around you!  Can ignore physical and body sensations and manage worry!  Learn to control both internal & external sensations!

MANAGE THE BODY  Care for your self through eating right, getting enough sleep and exercising!  Follow a routine to keep the body healthy, balanced and resilient!  AVOID sugar, nicotine, alcohol and caffeine! They over stimulate and produce highs and lows that lead to distress- especially in excess

WORRY,WORRY, WORRY  Dread, fret and worry… The three can call your name & find you!  You may find yourself searching for something to stress and worry about…And get stuck & distressed…  Can easily find dread and doom in situations that leads to getting stressed out!  Worrying is a habit that may be changed!

WORRY  When the Worry now light and voice show up, do not listen!  It is merely the result of physical tension!  Turn them off and Ignore them!!  Get some relief by using muscle relaxation!

MUSCLE RELAXATION  Move down your body, tightening and then relaxing the major muscle groups from your back down to your toes..  If any one or two muscles groups are not relaxed, you may return and repeat the tightening and releasing technique..  Enjoy the relaxation for a few moments!

MORE FUN  Often we take life too seriously and fail to have enough fun…  See potential problems rather than joys and remain tightly wired & stressed  Schedule more play time!  Laugh, joke and have more fun!  Find pleasure & delights every day!

WORRY WELL, BUT ONLY ONCE  Some worries need to be faced & dealt with directly so that they do not get out of control!  10 Minutes is usually plenty of time to worry well!  Then stop the worry, as it is counterproductive

WORRY WELL PLAN HOW TO DEAL WITH THE WORRIES! 1.Worry through all the issues 2.Do all necessary now to cope 3.Set a future time to think about worry 4.Write the time on calendar 5.If & when the thought/worry pops up, say STOP I already Worried! 6.Change and divert thoughts to something else

PLANNING NOT WORRYING  A good plan does not need constant review!  A worried person will review the plan over and over and over!  Ruminating does not equal Planning!  The round robin of re- planning leads to more ruminating and stress

GOOD PLANNING 1.Concretely identifying a problem 2.List the problem solving options 3.Select one of the options 4.Write out a plan of action

PLAN- NOT WORRY  If worrying starts, say to your self  STOP! I have a Plan!

Thought Stopping  Ruminative worry has a life of it’s own!  Disturbs and interferes with every other thought…  Goal is to interrupt the negative thought and then to replace it!

TURN IT OFF Some may worry from one topic to another- like a pinball that never rests and stops… This does not work! Need ways to cool off and stop the flow of ruminations…

CLEARING SPACE  Technique of Clearing Space to turn off and to quiet the ruminative mind  Sit quietly with eyes closed  Focus upon open container ready to receive every issue on your mind  See & name each issue and imagine placing into the container  Mentally put a lid on the container and put it away until you need to get something from it!

CLEARING SPACE TECHNIQUE Once the jar/container is on the shelf or put away, invite the next most important thought or feeling into the open space left in the mind! At night, invite a peaceful thought to focus upon while drifting off to sleep…

SUMMARY  Can learn techniques and methods to manage stress!  It is like learning to ride a bike, to rollerblade or to play an instrument – once you know it you can use it for life!  Use these techniques daily!