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COMMON SIGNS OF STRESS

  • Excessive anxiety
  • Increased anger
  • Annoyed easily
  • Worry/nervousness
  • Depression
  • Insomnia
  • Panic attacks
  • Constant tiredness
  • Feeling tense
  • Neck/back pain
  • Hives/rashes
  • Frequent headaches
  • Weight gain/loss
  • Increased smoking
  • Increased alcohol
  • Frequent colds
  • Lack of interest in things
  • Lack of sexual desire
  • Muscle spasms
  • Difficulty breathing

Stress Management

10 Simple Ways to Manage the Stress in Your Life
IDENTIFY THE STRESSOR
Identify what is really causing you the stress. Is it because you're overwhelmed? Tired? Are you taking on too much and need help?
POSSIBLE SOLUTIONS
What are some solutions to the stress? Can you rearrange your schedule or prioritze and eliminate some things that aren't really that important?
TAKE ACTION
What do you already do well that helps you cope with stress? Is it to go into a room and take a nap or go for a walk? Do you take action by re-doing your schedule to get rid of some of that unimportant stuff?
EXPRESS YOUR CONCERNS
Have you told your family and friends that you are feeling overwhelmed and/or stressed? Let them know! AND ask them for their help and support. They can't help you if they don't know.
SOCIAL SERVICES
If you are really feeling bad, and need someone else to talk to, there are plenty of professional services available to you. Your health care provider may be able to recommend someone or check with family and friends for a good reference.
TAKE A TIMEOUT
How about just taking a timeout? Can you go for a walk (exercise is a fabulous stress reliever!) or go into your room and read a book, or even take a hot bath or shower?
CHECK YOUR THOUGHTS
It's very easy to let one negative thought spiral into another and another. Check your thoughts! Are this happening? Try using the FREEZE FRAME Technique or just say STOP IT to yourself when you catch yourself doing this.
GET ENOUGH REST
Being tired can really make little everyday things become annoying and stressful. Be sure to get enough sleep and sometimes just taking a quick 10 minute "cat nap" can refresh you and your attitude.
EMPHASIZE SELF-CARE
You are more susceptible to becoming ill when you are under a great deal of stress. Be sure to eat properly, plenty of fruits & veggies, get enough rest, and get some exercise. Avoid the use of alcohol or drugs - these only make things worse.
PRACTICE DE-STRESSING
It takes practice to "de-stress" yourself. FREEZE FRAME is a good technique to employ for getting some stress under control. Focusing on deep breathing is also helpful. Or saying a calming word, ("relax") or positive statement ("I am calm") can be helpful.

Freeze Frame

FREEZE FRAME is a technique that you can use when you feel your negative thoughts starting to spiral out of control, or when you are very stressed or anxiety ridden. Here is how the technique works:

Think of a time in your life, an event or a situation when you were very happy. Visualize this time or event. It could be a person or a pet that made you feel happy and peaceful. Once again - visualize this in your mind. Keep this image available for recall in a moment's notice.

During a time when you are very stressed or when your thoughts are spiraling out of control - FREEZE FRAME!!! Freeze those negative thoughts or put the stress aside and begin to visualize the happy scene, time, event, person or pet in your mind. Focus on this happy time for as long as it takes to get your mind and body calm.

It will take practice using the FREEZE FRAME technique, but it will work for you if you keep trying. It feels so much better to think happy thoughts than negative ones.

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