List #1
1. Wake up 15 minutes earlier, to avoid morning mishaps.
2. Be prepared. (The scout motto) E.g. prepare your day (clothes, etc.) the night before.
3. Make lists. (The most faded ink is better than the sharpest memory?)
4. Don't lie. (Don't do things that will cause you to lie later)
5. Make duplicates of your keys
6. Practice preventive maintenance (for appliances, car, relationships)
7. Have less (or no) caffeine.
8. Don't procrastinate (Do it today! even better, Now!)
9. Plan Ahead (e.g. gas, food, stamps) Don't wait til you run out.
10. If it's broke, fix it. (A constant nuisance, like a broken shoelace, needs immediate attention)
11. Be early to appointments (take the stress away from arriving exactly on time)
12. Be prepared to wait, bring a paperback (make waiting pleasant, if not downright fun)
13. Contingency-plan. E.g., If split, we'll meet here. Plan B. (Plan c?)
14. Relax. Delays can be okay.
15. Count your blessings. Be a Polly-anna. For everything that goes wrong, 10-50-100 things go right.
16. Slow down. Ask questions.
17. Say 'no' to extra projects.
18. Unplug your phone during relaxing me-time. The odds of an emergency are slim to nil.
19. Reconsider your "needs." They're actually mostly just Preferences, aside from food, shelter, and warmth.
20. Simplify x3
21. Associate with non-worriers. Avoid chronic worryworts.
22. Take a hot bath. Or cool shower, in summer.
23. Wear earplugs. (I want those Bose noise-cancelling headphones for 200 bucks)
24. Get enough sleep. Program your alarm for bedtime, too, if you must.
25. Make order out of chaos. Don't lose things. A place for everything, and everything in it's place.
26. BREATHE. Change your breathing habit, perhaps. Short, shallow breathing before, during, and after stressful events results in unexpelled stale air, incomplete tissue oxidation, and consequent muscle tension.
-Instead, take several slow, deep breaths (you'll notice they're from Both the abdomen and the chest).
27. Write down your thoughts and feelings, either in a journal or to throw away.
28. Yoga Technique: Inhale deep through your nose (for 8 seconds). Then,
Exhale, through puckered lips, (making a sighing sound?), for as long as possible (e.g. 16 seconds). Feel the tension dissolve.
29. Innoculate yourself from anxiety. Experience aspects of the full experience beforehand, either in reality or in your mind. Self-hypnosis. If giving a speech, for example, imagine the audience, the questions, the answers, what you'll be wearing, (and your speech, of course).
30. Diversion. A voluntary change in activity is good for the soul.
31. Stretch. Especially if sitting for a long stretch.
32. Avoid stressors (duh) E.g., unpleasant jobs.
33. Take one day at a time.
34. Do something you enjoy every day.
35. Add love to everything you do.
36. Talk it out. Discuss problems.
37. Do something for somebody else. (Charity, Kindness, Service)
38. Focus on understanding, loving (instead of being understood, loved).
39. Appearance. (Look good, feel good!)
40. Schedule your day realistically (don't over-schedule)
41. Flexibility. Imperfection and compromise are a part of life.
42. Eliminate destructive self-talk (I'm too old, fat, etc.)
43. Use your weekend time for a change of pace. I.e. - if your week is slow and patterned, ensure action/spontanaity. If fast-paced with deadlines and people, seek peace and solitude. Also, if you don't feel your accomplishing something tangible at work, tackle a job on the weekend which can be finished to satisfaction.
44. Be in the present (vs. the past, or the future). "Take care of your todays as best you can, and the yesterdays and tomorrows will take care of themselves." There's no time like the present.
45. Focus. One thing at a time.
46. Allow time for privacy, quiet, and introspection.
47. Do "unpleasant" things early in the day. You can enjoy the rest of your day more easily, then. 48. Delegate.
49. Take your lunch break (for your body -and mind.)
50. Before saying or doing something that might make matters worse, count to...1000, not 10, if that's what it takes.
51. Be forgiving. It's an imperfect world.
52. OPTIMISM.
22 Stress-Busters (7,15,36,and 44 from above are revisited)
1. Diaphragmatic breathing: "Place one hand on your abdomen and the other on your chest. Emphasize the breathing of the abdomen, feeling the rise and fall as you exhale. Let the chest relax.
2. Neck Exercises: a. drop head forward (chin to chest), hold for 10 seconds. Slowly rotate to the left with ear toward shoulder, hold 20 seconds. Drop forward, rotate to right, hold 10 seconds. b. Look over left shoulder, relax, hold 20 seconds. Look over right shoulder, hold 20 seconds.
3. Shoulder exercises: a. Place fingers on shoulders, rotate shoulder by imagining that you are drawing a circle with your elbow for 20 seconds. b. interlace your fingers and stretch arms above your head, facing and pressing your palms toward the ceiling.
4. Meditation: Focus your awareness on your breath either following the rising and falling of abdomen or the inhalation/exhalation through the nostrils. If the mind wanders (which it will) gently bring your awareness back to your breath. Practice for 10 to 20 minutes.
5. Double breath: Inhale a vigorous double breath through the nostrils and exhale them through the mouth with an ah-ha sound. Repeat 3x.
6. Scream: Roll up the window in the car or wrap a towel around your head and let out a scream. Screaming is a great way to let out tension or anger.
7. Cold splash: Splash your face with cold water at mid-day. This is as invigorating as a shower.
8. Clutter equals confusion: Clear up the clutter at your desk or in your home. THis does wonders for reducing mental stress.
9. Laugh: Call dial a joke, exchange jokes with a friend or think of a funny past experience. Laughter releases endorphins into the system and relaxes the nervous system.
10. Seclusion: Set aside some time (even just a few minutes) to be totally alone during the day.
11. Be present: Learn to appreciate whatever you are currently doing. We spend most of our time thinking about the past or worrying about the future.
12. Use empty times: While standing in line at the bank or waiting at a stoplight, take a few breaths and use this as an opportunity to practice relaxation.
13. Candlelight dinner: Remember to eat food slowly and never eat food if you are emotionally upset. Avoid caffeine, salt, and sugar.
14. Exercise: Take a walk, bike ride, or jog. Exercise is a natural stress reducer.
15. Progressive Muscle Relaxations: Tense and relax each of the various muscle groups: feet, calves, thighs, buttocks, stomach, chest and shoulders, arms and hands, back area, cheeks, jaw and throat, forehead and nose, back of neck and scalp. Inhale just before you tense and exhale just before you relax.
16. A Hug a day. Give and receive at least one a day. Tell a friend or spouse how much you love and appreciate them. Do something for others.
17. Music: listen to something soothing. E.g. classical or light jazz...
18. Time management: schedule time for breaks and for free time to unwind.
19. Stress cues: Use stress triggers such as telephone calls and traffic jams as cues to practice relaxation. E.g., take a couple of deep breaths before answering the phone or while sitting in traffic. You will begin to associate the stressor with relaxation.
20. Express yourself: Express emotions and feelings to loved ones. Honesty cuts through stress- talk out your worries.
21. Reward yourself. If you handle a stressful situation effectively- reward yourself with some new clothes, a movie, or dinner.
22. Count Your blessings. Stop and think about all the thins that are going well in your life, instead of what is wrong.
That's a grand total of 70 tips.
May you live a long and happy life, maximally free from stress, worry, and anxiety.
Don't worry, be happy!
1. Wake up 15 minutes earlier, to avoid morning mishaps.
2. Be prepared. (The scout motto) E.g. prepare your day (clothes, etc.) the night before.
3. Make lists. (The most faded ink is better than the sharpest memory?)
4. Don't lie. (Don't do things that will cause you to lie later)
5. Make duplicates of your keys
6. Practice preventive maintenance (for appliances, car, relationships)
7. Have less (or no) caffeine.
8. Don't procrastinate (Do it today! even better, Now!)
9. Plan Ahead (e.g. gas, food, stamps) Don't wait til you run out.
10. If it's broke, fix it. (A constant nuisance, like a broken shoelace, needs immediate attention)
11. Be early to appointments (take the stress away from arriving exactly on time)
12. Be prepared to wait, bring a paperback (make waiting pleasant, if not downright fun)
13. Contingency-plan. E.g., If split, we'll meet here. Plan B. (Plan c?)
14. Relax. Delays can be okay.
15. Count your blessings. Be a Polly-anna. For everything that goes wrong, 10-50-100 things go right.
16. Slow down. Ask questions.
17. Say 'no' to extra projects.
18. Unplug your phone during relaxing me-time. The odds of an emergency are slim to nil.
19. Reconsider your "needs." They're actually mostly just Preferences, aside from food, shelter, and warmth.
20. Simplify x3
21. Associate with non-worriers. Avoid chronic worryworts.
22. Take a hot bath. Or cool shower, in summer.
23. Wear earplugs. (I want those Bose noise-cancelling headphones for 200 bucks)
24. Get enough sleep. Program your alarm for bedtime, too, if you must.
25. Make order out of chaos. Don't lose things. A place for everything, and everything in it's place.
26. BREATHE. Change your breathing habit, perhaps. Short, shallow breathing before, during, and after stressful events results in unexpelled stale air, incomplete tissue oxidation, and consequent muscle tension.
-Instead, take several slow, deep breaths (you'll notice they're from Both the abdomen and the chest).
27. Write down your thoughts and feelings, either in a journal or to throw away.
28. Yoga Technique: Inhale deep through your nose (for 8 seconds). Then,
Exhale, through puckered lips, (making a sighing sound?), for as long as possible (e.g. 16 seconds). Feel the tension dissolve.
29. Innoculate yourself from anxiety. Experience aspects of the full experience beforehand, either in reality or in your mind. Self-hypnosis. If giving a speech, for example, imagine the audience, the questions, the answers, what you'll be wearing, (and your speech, of course).
30. Diversion. A voluntary change in activity is good for the soul.
31. Stretch. Especially if sitting for a long stretch.
32. Avoid stressors (duh) E.g., unpleasant jobs.
33. Take one day at a time.
34. Do something you enjoy every day.
35. Add love to everything you do.
36. Talk it out. Discuss problems.
37. Do something for somebody else. (Charity, Kindness, Service)
38. Focus on understanding, loving (instead of being understood, loved).
39. Appearance. (Look good, feel good!)
40. Schedule your day realistically (don't over-schedule)
41. Flexibility. Imperfection and compromise are a part of life.
42. Eliminate destructive self-talk (I'm too old, fat, etc.)
43. Use your weekend time for a change of pace. I.e. - if your week is slow and patterned, ensure action/spontanaity. If fast-paced with deadlines and people, seek peace and solitude. Also, if you don't feel your accomplishing something tangible at work, tackle a job on the weekend which can be finished to satisfaction.
44. Be in the present (vs. the past, or the future). "Take care of your todays as best you can, and the yesterdays and tomorrows will take care of themselves." There's no time like the present.
45. Focus. One thing at a time.
46. Allow time for privacy, quiet, and introspection.
47. Do "unpleasant" things early in the day. You can enjoy the rest of your day more easily, then. 48. Delegate.
49. Take your lunch break (for your body -and mind.)
50. Before saying or doing something that might make matters worse, count to...1000, not 10, if that's what it takes.
51. Be forgiving. It's an imperfect world.
52. OPTIMISM.
22 Stress-Busters (7,15,36,and 44 from above are revisited)
1. Diaphragmatic breathing: "Place one hand on your abdomen and the other on your chest. Emphasize the breathing of the abdomen, feeling the rise and fall as you exhale. Let the chest relax.
2. Neck Exercises: a. drop head forward (chin to chest), hold for 10 seconds. Slowly rotate to the left with ear toward shoulder, hold 20 seconds. Drop forward, rotate to right, hold 10 seconds. b. Look over left shoulder, relax, hold 20 seconds. Look over right shoulder, hold 20 seconds.
3. Shoulder exercises: a. Place fingers on shoulders, rotate shoulder by imagining that you are drawing a circle with your elbow for 20 seconds. b. interlace your fingers and stretch arms above your head, facing and pressing your palms toward the ceiling.
4. Meditation: Focus your awareness on your breath either following the rising and falling of abdomen or the inhalation/exhalation through the nostrils. If the mind wanders (which it will) gently bring your awareness back to your breath. Practice for 10 to 20 minutes.
5. Double breath: Inhale a vigorous double breath through the nostrils and exhale them through the mouth with an ah-ha sound. Repeat 3x.
6. Scream: Roll up the window in the car or wrap a towel around your head and let out a scream. Screaming is a great way to let out tension or anger.
7. Cold splash: Splash your face with cold water at mid-day. This is as invigorating as a shower.
8. Clutter equals confusion: Clear up the clutter at your desk or in your home. THis does wonders for reducing mental stress.
9. Laugh: Call dial a joke, exchange jokes with a friend or think of a funny past experience. Laughter releases endorphins into the system and relaxes the nervous system.
10. Seclusion: Set aside some time (even just a few minutes) to be totally alone during the day.
11. Be present: Learn to appreciate whatever you are currently doing. We spend most of our time thinking about the past or worrying about the future.
12. Use empty times: While standing in line at the bank or waiting at a stoplight, take a few breaths and use this as an opportunity to practice relaxation.
13. Candlelight dinner: Remember to eat food slowly and never eat food if you are emotionally upset. Avoid caffeine, salt, and sugar.
14. Exercise: Take a walk, bike ride, or jog. Exercise is a natural stress reducer.
15. Progressive Muscle Relaxations: Tense and relax each of the various muscle groups: feet, calves, thighs, buttocks, stomach, chest and shoulders, arms and hands, back area, cheeks, jaw and throat, forehead and nose, back of neck and scalp. Inhale just before you tense and exhale just before you relax.
16. A Hug a day. Give and receive at least one a day. Tell a friend or spouse how much you love and appreciate them. Do something for others.
17. Music: listen to something soothing. E.g. classical or light jazz...
18. Time management: schedule time for breaks and for free time to unwind.
19. Stress cues: Use stress triggers such as telephone calls and traffic jams as cues to practice relaxation. E.g., take a couple of deep breaths before answering the phone or while sitting in traffic. You will begin to associate the stressor with relaxation.
20. Express yourself: Express emotions and feelings to loved ones. Honesty cuts through stress- talk out your worries.
21. Reward yourself. If you handle a stressful situation effectively- reward yourself with some new clothes, a movie, or dinner.
22. Count Your blessings. Stop and think about all the thins that are going well in your life, instead of what is wrong.
That's a grand total of 70 tips.
May you live a long and happy life, maximally free from stress, worry, and anxiety.
Don't worry, be happy!
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