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

 

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