Lifestyle Coach Swetha
Stress Management and Emotional Health
When appropriately applied, stress management training can reduce the degree and intensity of your current stress reactions and help you develop skills for preventing additional, harmful stress reactions.
Concepts of stress management training
Stress reactions take five general forms:
• Subjective experience of distress, as in feeling tense, anxious, worried, harassed
• Physical symptoms in response to stress, such as raised blood pressure, tension headaches, upset stomach
• Responding to stress with unhealthy habits, such as smoking, overeating, and over-drinking
• Suffering deterioration in performance
• Increased conflicts with people or decreased satisfaction in personal relationships
To reduce stress, you must be able to:
• Be aware of initial signs of stress reaction
• Develop basic stress management skills
• Be able to apply the stress management skills in real life
Stress management skills include:
• Relaxation through deep breathing techniques, relaxation imagery, tension-relaxation contrasts, cue-controlled relaxation, and biofeedback
• Cognitive techniques–Review your attitudes and values, restructure your thinking, set goals, use positive imagery, rehearse mentally, schedule
• Behavioral changes to better manage interpersonal situations and distress–Check your assumptions, share your expectations with others, be assertive, exercise and consume sensibly
• Relationship review–Review past hurts, forgive, communicate feelings, listen, reward
General procedures in stress management training
• Develop an awareness of your stress reaction and its early signs
• Learn a relaxation skill that you adopt as your own
• Learn to apply the relaxation skill when the first signs of stress develop
• Master abdominal breathing techniques
• Expose yourself to simulated stressors so you can practice your skills in real-life situations
• Practice at home by using a video or audiotaped relaxation and/or imagery program
• Practice transferring stress management skills to real-life situations
• Develop behavioral strategies to prevent stress reactions and to reduce the frequency of stressful situations.
A thorough assessment of life stressors and coping skills is essential for the development of an effective stress management plan for any given individual.
Deep Breathing: Imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation you feel more relaxed.
Rhythmic Breathing: If your breathing is short and hurried, slow it down by taking long, slow breaths. Inhale slowly, then exhale slowly. Count slowly to five as you inhale, then count slowly to five as you exhale. As you exhale, pay attention to how your body naturally relaxes.
Stress Management: Ten Ways to Ease Stress
• Eat and drink sensibly
• Assess yourself
• Stop smoking
• Exercise regularly
• Study and practice self-control techniques
• Take responsibility for feelings
• Reduce stressors
• Explicate your values and live by them
• Set realistic goals and expectations
• Sell yourself; have self-esteem
(courtesy: http://www.seotogrow.in/stress-management-and-emotional-health-lifestyle-coach-swetha/) STRESS MANAGEMENT AND EMOTIONAL HEALTH
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