-Set realistic expectations; drop the Superman/Superwoman image
-Work toward developing assertive communication rather than being reactive or passive
-Practice positive self talk; learn to look at stressful situations as opportunities to
improve your life
-Develop flexibility; eliminate blame and criticism
-Express appreciation of self and others
-Let others help you-instruct them of specific things they can do to help
-Inject humor to relieve tension
-When you notice that you are putting yourself or someone else down, “awfulizing” things,
and globalizing (“never”;” always”, etc, referring to people or situations), tell yourself to STOP.
Remind yourself “this is not true because…” (And find at least one reason why it is totally untrue).
-Plan your day; organize your priorities and do what is important first realizing that less
important things can wait
-Keep your responsibilities and obligations, outside of work, at a minimum
-Cut back on some activities and delegate tasks
-Organize your home and workspace so that you know where things are located
-Keep out a lot of “should”, “ought’s”, and “have to” phrases, in your thoughts and language
-At home, have a family meeting during the week to talk, plan and implement chore assignments
(based on their capabilities)
-Don’t expect to mind read what others want. Instead, be clear and concise in your instructions
and requests. Seek clarity from others.
-Eat a nutritious breakfast and lunch. Consider munching on fruits and veggies during snack
breaks
-Practice deep breathing: sit comfortably in your; inhale slowly and deeply through your nose.
Feel your chest expand and your abdomen draw in. Hold your breath for approximately 3-5 seconds and slowly
exhale to the count of 5 seconds. Repeat 2-3 times. Because the body responds to stress through shallow,
rapid breathing, oxygen becomes constricted. Breathing exercises help to “turn on” relaxation and
blood flow
-Reduce or eliminate caffeine beverages like colas, coffee, and some teas. Caffeine is a stimulant
and it can cause you to feel more anxious.
-Avoid or reduce the use of tobacco, alcohol, and recreational drugs
-Read a good book; watch an upbeat DVD or movie
-Get a massage; manicure; pedicure; fragrant bath
-Take a walk, a hike, bike, swim, etc.
-Take mini-breaks during your workday: stretch, walk, etc.
-Take up a hobby
-Keep a journal to write your worries or things that are going well, or what you are doing
to manage stress, etc.
-Give a hug. Get a hug.
This information is not to be used for treatment, diagnoses, or any other means
other than that of informing the reader of basic on the above issue.