Category: stress

1. It helps you to regain your perspective on life.

2. It helps you think more clearly and rationally.

3. It helps you to relax, and to unwind properly.

4. It helps to regulate intense, powerful emotions.

5. It helps you figure out what you truly think and feel.

6. It helps you find solutions that are meaningful to you.

7. It helps you to be real, and to find yourself again.

1. Breathe slowly and deeply: Shallow chest breathing makes your heart beat faster, and tenses your muscles, so you feel more stressed. In contrast, breathing slowly and deeply helps you feel much more relaxed.

2. Visualize yourself being calm and relaxed: Imagine all your stress being washed away; or try and visualize yourself in a peaceful scene such as lying on the beach or in a garden, with a book.

3. Smile: Research shows that when we force ourselves to smile it actually improves the way we feel.

4. Write your feelings down on paper: Writing gives us a way to express how we feel, and it helps to release our pent-up emotions.

5. Count to 10: Give yourself some distance and time before responding. If you react right away you might regret it later on.

6. Go for a walk: Endorphins are released by any form of exercise. These improve our mood and help us keep things more in balance.

7. Soak in a hot bath: There’s nothing like relaxing in a hot bubble bath to reduce your stress levels and improve the way you feel.

8. Turn up the music: We all have favourite music that distracts us from our problems, and listening to that music can help us feel less stressed.

Stress, anxiety and depression are caused when we live to please others.

Sometimes we break. Not because we aren’t strong enough to carry the load – but because we decided to pick up something that wasn’t ours to carry.

1. Simplify – your time, your stuff, your social life.

2. Live in the moment.

3. Practice gratitude.

4. Take control of the thoughts that pull you back into the past.

5. Stop the anxious thoughts about “what next”, or of your future.

6. Practice getting comfortable with saying “no”.

7. Don’t worry about others, and what they think of you.

8. Do your best, then relax, and avoid perfectionism.

1. Simplify – your time, your stuff, your social life.

2. Live in the moment.

3. Practice gratitude.

4. Take control of the thoughts that pull you back into the past.

5. Stop the anxious thoughts about “what next”, or of your future.

6. Practice getting comfortable with saying “no”.

7. Don’t worry about others, and what they think of you.

8. Do your best, then relax, and avoid perfectionism.

1. Allow and accept the different feelings you experience – knowing these will change throughout the day.

2. Don’t judge yourself for having negative feelings.

3. Don’t believe every thought that pops into your head. Some of these are true, but many will be false.

4. Slow down and take life at a manageable pace.

5. Stay in the present; do one thing at a time.

6. Let go of the need to control everything.

7. Practise being curious; notice little things.

8. Use your 5 senses to become more aware of what is happening all around you in the world.

9. Nourish and take care of your body and mind.

10. Practice contentment and gratitude.

1. Consciously teach yourself to relax, and practice relaxation as soon as you feel stressed.

2. Pay attention to what you eat and drink.

3. A warm shower or bath can help our muscles to relax, and can help ease the tension in our body and mind.

4. Talking with someone who accepts us as we are – and is nonjudgmental – is highly therapeutic.

5. Recognise that there are things that are outside our control – and there are some situations that we simply cannot change.

6. Reward and indulge yourself with things that you enjoy so you feel respected and valued as a person. (For example, buy some clothes you love, or get your hair and nails done)

7. Make an effort to establish and maintain a work/ life balance. You need to make time for your hobbies, and to hang out with your friends.

8. Organise your time, and prioritise your tasks. You’ll feel a lot less anxious if you get things done on time.

9. Recognise that you have limits and enforce your boundaries. If you live with too much pressure you will end up overwhelmed.

10. Keep a sense of humour – smile and laugh throughout the day.

I will breathe. I will think of solutions. I will not let my worry control me. I will not let my stress level break me. I will simply breathe. And it will be OK.

According to Dr T.A. Richards, we can stop thoughts that lead to anxiety by consciously replacing them by more rational thoughts like the following:

When anxiety is near:

1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.

2. Anxiety is not dangerous — it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.

3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine.

4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me.

5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something healthy like _________________________.

6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts (ANTs) and that makes me happy.

7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better.”

When preparing for a stressful situation

1. I’ve done this before so I know I can do it again.

2. When this is over, I’ll be glad that I did it.

3. The feeling I have about this trip doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to walk forward until I pass right through it.

4. This may seem hard now, but it will become easier and easier over time.

5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, betterdirection.

When feeling overwhelmed

1. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down.

2. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will have to shrink.

3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.

4. I don’t need to fight my feelings. I realize that these feelings won’t be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence.

5. All these things that are happening to me seem overwhelming. But I’ve caught myself this time and I refuse to focus on these things. Instead, I’m going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away and disappear.

Source: http://www.anxietynetwork.com/helpcope.html