Stress Management
- Stop – Interrupt your thoughts with the command “STOP”.
- Take a breath – Relax through mindful breathing.
- Observe – notice what thoughts, emotions, and physical reactions are present in the moment.
- Proceed – Mindfully consider the most calming to take in the moment. Narrow down your focus and take one setp at a time.
- Breath work, movement, meditation
- Journaling, reading, laughter, music
- Volunteer, initiate social connections
- Painting, sewing, photography
- pets
- gardening, cooking, watching movies
When your mind gets stuck and you keep thinking about the same negative things over and over..
Disengage your thoughts by pivoting to the grounding technique using your five senses.
Then engage in a physical activity or hobby or listen to music.
The Grounding Technique
Breathe deeply in through your nose and out through your mouth
slowly look around you and find
- 5 things youcan see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell (or 2 smells you like)
- 1 emotion you feel
Before reaching for an unhealthy snack think “HEART” and ask yourself
- Am I hurt?
- Am I exhausted?
- Am I angry?
- Am I resentful?
- Am I tense?
You can act to increase the production of happiness chemicals in your body.
Try to do these every day.
Better relationships with others (less anger)
Increased self esteem/self confidence
Clearer thinking patterns & improved mental health
Lower blood pressure
Increased productivity
Improved heart health
Improved gut microbiome
Decreased muscle tension
Better sleep