1. Lesson 3

2. 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?

3. 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

4. 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.

6. Local CAM and Stress Management Resources
Austin Body Worker/Massage Therapy
1700 South Lamar Suite 330
Austin, TX 78704
Austin Mindfulness Center
9501 N. Capital of Texas Hwy Suite. 103
Austin, Texas 78759   

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

8. References
Harvard Health Publications. (2015). Relaxation techniques: Breath control helps quell errant stress response. Retrieved From: 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: for-stress-relief.htm