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STRESS-REDUCING TECHNIQUES

by Karen J. Lenell, M.A., MFT

1. Identify your stressors - job, marriage, kids, traffic, etc.

2. Brainstorm about changes you can make in those areas:
Any changes you can make in your job?
Improvements you can make in your marriage?
Different parenting skills with your kids?
Take a different route or leave at a different time to avoid heavy traffic?

3. Make those changes that are in your control. If you know changes are possible in those areas, but you're not sure how to go about it, seek help from self-help books, join a support group, and/or go to a professionally trained counselor.

4. When you have accomplished the changes that are within your control, LET GO of what is out of your control.

5. Roll up your car windows and sing at the top of your lungs to the radio.

6. Put your face in your pillow and yell L-O-N-G and LOUD.

7. Beat your bed with a pillow, broom or tennis racket. (Make sure your spouse isn't in it!)

8. Dance to the oldies in your living room. If you can't get out of your chair, move your arms and legs.

9. Kick an empty cardboard box around your garage or kitchen. (It's okay to feel stupid when doing this.)

10. Do any kind of exercise. Move the parts that you can move and work up to 20 minutes a day.

11. Call a friend. Ask if he/she can spare a minute to just listen while you vent. (Venting is expressing your feelings.)

12. Borrow a tape recorder and vent into it. Then play it back and cheer yourself on!

13. RELAX by closing your eyes and concentrating on taking long, deep, slow breaths.

14. Identify the parts of your body that get tense and RELAX those areas with isometric exercises.

15. Close your eyes and listen to environmental, relaxation or meditation tapes.

16. Keep a journal and write about your feelings.

17. Post inspirational verses and sayings around your house where you will see them often.

18. Pamper yourself with a bubble bath by candlelight and hang a plant from the shower rod.

19. Get a massage. (Don't worry about how your bod looks. They've seen 'em all!)

20. PRAY.

21. Forgive yourself.

22. Get a sense of humor and USE IT!