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    365 Ways to Reduce Stress: Everyday Tips to Help You Relax, Rejuvenate, and Refresh
    365 Ways to Reduce Stress: Everyday Tips to Help You Relax, Rejuvenate, and Refresh
    365 Ways to Reduce Stress: Everyday Tips to Help You Relax, Rejuvenate, and Refresh
    Ebook428 pages6 hours

    365 Ways to Reduce Stress: Everyday Tips to Help You Relax, Rejuvenate, and Refresh

    By Eve Adamson

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    About this ebook

    • The only tip-based book to offer strategies for managing stress every day of the year • 48 percent of Americans say they’re more stressed now than they were five years ago (New York Post) • The current economical climate is stressful—“Being fired or laid off can lead to clinical depression, violence, and alcohol abuse, as well as strokes and heart attacks.” (Newsweek) There’s always more to do and not enough time to do it in! Today, more than ever, people need relief from the pressures of everyday life. Stress can lead to damaging physical and mental health issues, so it’s important to take control and manage stress effectively. From cutting caffeine intake to doodling in a journal, readers find the daily comfort they long for in 365 Ways to Reduce Stress. This hands-on, tip-based guide offers simple advice for how to remain calm and centered, no matter what the day brings— including how to: • Calculate your stress vulnerability factor • Identify and eliminate environmental stressors • Nourish your emotional, physical, and spiritual selves • Avoid stress triggers and relax pro-actively This inspiring tool for the overworked, over-scheduled, and overstressed will allow readers to breath a little easier and live a lot happier—each and every day!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateJul 18, 2009
    ISBN9781440513794
    365 Ways to Reduce Stress: Everyday Tips to Help You Relax, Rejuvenate, and Refresh
    Author

    Eve Adamson

    Eve Adamson is an eight-time New York Times bestselling author and multiple-award-winning freelance writer who has written or cowritten more than seventy-five books, including the #1 New York Times bestselling book The Fast Metabolism Diet.

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      Book preview

      365 Ways to Reduce Stress - Eve Adamson

      365 WAYS TO

      Reduce

      Stress

      Everyday

      tips to help

      you relax,

      rejuvenate,

      and refresh

      EVE ADAMSON

      Stress Management Consultant

      1

      Copyright © 2009 Simon and Schuster

      All rights reserved.

      Contains material adapted and abridged from The Everything® Stress Management Book by

      Eve Adamson, copyright © 2002 Simon and Schuster, ISBN 10: 1-58062-578-9, ISBN 13:

      978-1-58062-578-4.

      This book, or parts thereof, may not be reproduced in any

      form without permission from the publisher; exceptions are

      made for brief excerpts used in published reviews.

      Published by

      Adams Media, an imprint of Simon & Schuster, Inc.

      57 Littlefield Street, Avon, MA 02322. U.S.A.

      www.adamsmedia.com

      ISBN 10: 1-4405-0025-8

      ISBN 13: 978-1-4405-0025-1

      eISBN: 978-1-44051-379-4

      Printed in the United States of America.

      J I H G F E D C B A

      Library of Congress Cataloging-in-Publication Data

      is available from the publisher.

      This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. If legal advice or other expert assistance is required, the services of a competent professional person should be sought.

      —From a Declaration of Principles jointly adopted by a Committee of the

      American Bar Association and a Committee of Publishers and Associations

      This book is available at quantity discounts for bulk purchases.

      For information, please call 1-800-289-0963.

      Contents

      Your Stress-Free Life Starts Now

      CHAPTER 1

      What Causes Stress?

      1. Are You Under Stress?

      2. Look Out for Change

      3. Don’t Get So Wound Up!

      4. Determine What Stress Means to You

      5. Remember: You’re Not Alone

      6. Don’t Give Up, Even if You’ve Been Here Before

      7. Why Does Stress Happen?

      8. The Fight-or-Flight Response

      9. When Does Stress Happen?

      10. Identify Environmental Stressors

      11. Identify Physiological Stressors

      12. Distinguish Between Direct and Indirect Stress

      13. Pain Causes Indirect Stress

      14. Be On Time

      15. Tell the Truth

      16. Decide When Enough Is Enough

      CHAPTER 2

      Different Types of Stress

      17. Identify Your Stress Type

      18. If Your Stress Is Acute, Identify the Cause

      19. An Acute Stress Example

      20. See What Works for You

      21. If Your Stress Is Episodic, Identify the Cause

      22. An Episodic Stress Example

      23. Don’t Worry!

      24. Are You a Worrywart?

      25. If Your Stress Is Chronic, Identify the Cause

      26. Another Way to Categorize Stress

      27. Talk to Your Doctor

      28. Take Steps to Get Enough Sleep

      29. Make a Commitment to Yourself

      30. Give Yourself a Bedtime

      31. Don’t Stress When You Can’t Fall Asleep

      32. Get Help for Insomnia

      CHAPTER 3

      Test Yourself

      33. Take It Personal

      34. When It Comes to Stress, Mean Business

      35. The Four Parts of Your Personal Stress Profile

      36. Remember: Some Stress Is Good

      37. Where Is Your stress tolerance point?

      38. Identify Your Stress Triggers

      39. Calculate Your Stress Vulnerability Factor

      40. What Are Your Stress Response Tendencies?

      41. Learn about Yourself

      42. Record the Results

      43. Part I: Your stress tolerance point

      44. Part II: Your Stress Triggers

      45. Part III: Your Stress Vulnerability Factors

      46. Part IV: Your Stress Response Tendencies

      CHAPTER 4

      Calculate Your Personal Stress Profile

      47. Part I: Your stress tolerance point Analysis

      48. If You Scored Just Right Low

      49. If You Scored Just Right High

      50. If You Scored Too Low

      51. If You Scored Too High

      52. Part II: Your Stress Triggers

      53. Two or More As: Environmental Stress

      54. Two or More Bs: Personal Stress

      55. Two or More Cs: Physiological Stress

      56. Two or More Ds: Social Stress

      57. Part III: Your Stress Vulnerability Factors

      58. Too Much Alone Time (11.A, 13.D)

      59. Not Enough Alone Time (5.D, 11.B)

      60. The Caretaker Conundrum (11.D)

      61. Financial Pressure (12.A)

      62. Family Dynamics (12.B)

      63. Obsessive Worrying (12.C, 13.B)

      64. Need for Validation (12.D, 15.B, 15.C)

      65. Lack of Self-Control, Motivation, Organization (13.A, 13.B, 13.C, 13.D)

      66. Need to Control (14.A, 15.A)

      67. Your Job/Career (11.C, 14.A, 14.B, 14.D)

      68. Low Self-Esteem (13.D, 14.D)

      69. Part IV: Your Stress Response Tendencies Analysis

      70. Ignore It

      71. React to It

      72. Attack It

      73. Manage It

      CHAPTER 5

      How Stress Affects the Mind and Spirit

      74. Strengthen Your Mind

      75. Avoid the Classic Mental Stress Spiral

      76. What the Spiral Looks Like

      77. The Many Forms of Mental Stress

      78. Avoid These Negative Effects of Mental Stress

      79. Manage That Stress

      80. Don’t Let the Mental Turn Physical

      81. Find Your Spiritual Side

      82. Identify Spiritual Stress

      83. Nourish Your Spirit

      84. Give Your Mind Positive Images to Focus On

      85. How to Practice Imagery Meditation

      86. How to Practice Visualization

      87. Be Flexible with Visualization

      88. Learn about Mindfulness Meditation

      89. How to Practice Mindfulness Meditation

      90. Open Your Mind to Prayer

      91. Practice Prayer

      CHAPTER 6

      How Stress Affects the Body

      92. Stress Comes from the Outside

      93. Stress Comes from the Inside

      94. Sleep Soundly with Serotonin

      95. Survive with Noradrenaline

      96. Deal with Pain with Dopamine

      97. The Upside of the Stress Response

      98. The Downside of the Stress Response

      99. What Goes On in the Brain

      100. Tummy Trouble

      101. Keep Eating Well

      102. The Cardiovascular Connection

      103. Don’t Stress Out Your Skin

      104. Chronic Pain

      105. Protect Your Immune System

      106. The Stress-Disease Connection

      107. Keep Your Balance

      CHAPTER 7

      Beat Bad Habits

      108. Sleep Away Your Stress

      109. The Importance of Hydration

      110. Stay Hydrated

      111. Work More Water into Your Life

      112. The Good, the Bad, and the Neutral

      113. Habits Have a Direct Effect

      114. Habits Have an Indirect Effect

      115. Habits Have a Combination Effect

      116. Steer Clear of a Drug Dilemma

      117. Don’t Overeat

      118. Watch Out for Workaholism

      119. Moderate Your Media Intake

      120. Quell Your Need for Noise

      121. Hide Those Credit Cards

      122. Quit Procrastinating

      123. Practice the Pause

      124. Get Rid of Habit Triggers

      125. Replace Your Habits with Good Treats

      126. Become a Connoisseur

      127. Keep a Journal

      CHAPTER 8

      Eat Better

      128. Move It or Lose It

      129. Regular Fat versus Stress Fat

      130. Educate Yourself

      131. Beware of Miracle Diets

      132. Learn the Plus Sides of Diet

      133. Go Natural

      134. Choose Nutrients over Empty Calories

      135. Complex Carbs versus Simple Carbs

      136. Where Do Your Calories Come From?

      137. Change Your Definition of Treating Yourself

      138. If You Must Have Food Treats, Make Them Worth It

      139. Start a Food Diary

      140. Beat Stress with Supplements

      141. Learn about Vitamins, Minerals, and Acids

      142. Prevent Illness with a Vitamin Regimen

      143. Experience the Power of Herbs

      144. Where to Find Herbs

      145. Get Educated about Homeopathy

      146. Try a Safe Alternative

      CHAPTER 9

      Exercise More

      147. Get to Know the Benefits of Exercise

      148. Make the Fight-or-Flight Response Work for You

      149. What Exercise Means to the Stress Response

      150. Get Motivated

      151. Take the Exercise Quiz

      152. Calculate Your Score

      153. Between 5 and 8 Points

      154. Between 9 and 12 Points

      155. Between 13 and 16 Points

      156. Between 17 and 20 Points

      157. Try Different Options Until You Find One That Fits

      158. Get Outside and Move

      159. Play Sports

      160. Join a Gym

      161. Breathe and Stretch with Yoga

      162. Strengthen Your Core with Pilates

      163. Flow with Tai Chi

      164. Get Out on the Dance Floor

      165. Mix It Up

      166. Pump Some Iron

      167. Don’t Overdo It

      CHAPTER 10

      Get a Massage

      168. Massage Is for Exercisers

      169. Massage Is for Nonexercisers, Too

      170. Make a Habit of It

      171. Experience Swedish Massage

      172. Give Rolfing a Try

      173. Feel the Pressure

      174. Try Reflexology

      175. Experience the Healing Power of Energy

      176. Learn about Polarity Therapy

      177. Release Stress through Movement

      178. Get an All-Over Cure with Applied Kinesiology

      179. Do It Yourself

      180. Treat Yourself

      181. Can I Afford This?

      CHAPTER 11

      Meditation

      182. Why Meditate?

      183. How Meditation Relieves Stress

      184. Learn to Focus

      185. Start a Meditation Practice

      186. Learn about Zazen

      187. Not as Easy as It Sounds, But Worth the Effort

      188. Get on the Path to Enlightenment

      189. How to Practice Zazen

      190. Face the Challenges

      191. If You Want to Move, Try Walking Meditation

      192. Practice Walking Meditation

      193. For How Long and How Often?

      194. Learn about Yoga Meditation

      195. Channels and Wheels

      196. How Kundalini Energy Works

      197. Prepare for Yoga Meditation

      198. Practice Yoga Meditation

      199. Enjoy Shavasana

      200. Learn about Breathing Meditation

      201. Practice Breathing Meditation

      202. Learn about Mantra Meditation

      203. Practice Mantra Meditation

      204. Learn about Mandala Meditation

      205. Choose a Mandala

      206. Practice Mandala Meditation

      207. What Are Chakras?

      208. The Seven Major Chakras

      209. Practice Chakra Meditation

      CHAPTER 12

      Alternative Therapies

      210. Learn about Ayurveda

      211. Try Ayurvedic Therapy

      212. Know Thyself: Biofeedback

      213. Get Creative

      214. Give Creativity Therapy a Try

      215. Follow These Helpful Tips

      216. Learn about Dream Journaling

      217. Start a Dream Journal

      218. Learn about Flower Remedies

      219. Try Flower Remedies

      220. Get a Little Help from Your Friends

      221. Take Initiative

      222. Hypnosis: Hype or Help?

      223. What Happens During Hypnosis?

      224. Consider Hypnotherapy

      225. Hypnotize Yourself

      226. Hypnotize Yourself: Exercise 1

      227. Hypnotize Yourself: Exercise 2

      228. Hypnotize Yourself: Exercise 3

      229. Consider Cognitive Therapy

      230. Try Reward-based Self-Training

      231. Create a Personal Treat List

      CHAPTER 13

      It’s All in the Attitude

      232. Are You an Optimist or a Pessimist?

      233. Try Optimism Therapy

      234. See the Glass as Half Full

      235. Are You in a Negative-Thinking Rut?

      236. Identify Negativity Triggers

      237. Kick the Negativity Habit

      238. Consider Autogenic Training

      239. Learn the Six Themes of Autogenics

      240. Do It Yourself

      241. Make a Tape

      242. Are You Passive, Aggressive, or Passive-Aggressive?

      243. If You’re Passive

      244. If You’re Aggressive

      245. If You’re Passive-Aggressive

      246. Invoke the Relaxation Response

      247. Just Say Oh Well

      248. Try Some Relaxation Techniques

      249. What Is a Body Scan?

      250. Try a Body Scan

      251. Breathe Away the Stress Response

      252. Breathe from the Right Place

      253. Harness Imagery Power

      254. Stay Inspired

      CHAPTER 14

      No-Stress Money Management

      255. How Does Money Cause Stress?

      256. Take a Look at Your Past

      257. Don’t Buy into the Stereotypes

      258. De-Stress Your Financial Life

      259. Ask Yourself Some Questions

      260. Recognize Your Financial Preconceptions

      261. Make Specific Financial Goals

      262. Have a Plan

      263. Simplify Your Financial Needs

      264. Keep a Close Eye on Your Finances

      265. Build a Financial Cushion

      266. Get Started Today

      267. Have a Cushion Goal

      268. Conquer Your Debt

      269. Simplify Your Finances

      270. Plan for the Future

      CHAPTER 15

      Your Work Life

      271. You’re Not Alone—Look at the Statistics

      272. Why Does Work Cause Stress?

      273. Decide If It’s Time for a Change

      274. Get Job Stress Under Control

      275. Manage Job Stressors

      276. Don’t Seek to Eliminate All Work Stress

      277. Make Changes Instead of Excuses

      278. Manage Your Time at Work

      279. Start Small

      280. Identify Your Time Management Issues

      281. Identify Your Time Management Priorities

      282. Have a Strategy

      283. Just Say No

      284. Charge More

      285. Do It Later

      CHAPTER 16

      Your Home Life

      286. Build a Personal Sanctuary

      287. Home Is a Metaphor for Life

      288. Use the Metaphor to Change

      289. Ready, Set, Simplify

      290. Make More Space

      291. De-clutter, De-stress

      292. Are You a Pack Rat?

      293. Get Organized at Home

      294. Get a New Look

      295. Stress-Free Feng Shui

      296. Think of the Environment as a Metaphor

      297. Consider the Bagua

      298. Follow Some Feng Shui Tips

      299. Make It Your Own

      CHAPTER 17

      Make Time for Stress Management

      300. Act Now

      301. Weave Stress Management into Your Life

      302. Be Open to Change

      303. De-Clutter Your Life

      304. Go to the Spa

      305. Make Time for Family

      306. Make Time for Peace and Quiet

      307. Be Your Own Best Friend

      308. Take an Anti-Stress Vacation

      309. Clear Out Unnecessary Stress

      310. Get to Know Yourself

      311. Stay True to Yourself and Keep It in Perspective

      312. Control What You Can, Accept What You Can’t

      313. Take Care of Yourself

      CHAPTER 18

      For Women

      314. Why Stress Is Different for Women

      315. Learn to Identify Female Stress Mismanagement Syndrome

      316. Don’t Perpetuate the Stereotypes

      317. Conquer Stressful Habits

      318. Get to Know Your Hormones

      319. Learn How Stress Affects Hormones

      320. De-Stress During Your Period

      321. Get Educated about Stress and Fertility

      322. If You Have Fertility Obstacles

      323. Keep Stress at Bay During Pregnancy

      324. Get Support

      325. Ten Ways to Ease the Stress of a Laboring Mother

      326. Learn Postpartum Stress-Management Techniques

      327. Deal with Parenthood Stressors

      328. If You’re a Single Parent

      329. If You’re Childless by Choice

      330. Adjust to Menopause

      331. Be a Stress-Free Senior Woman

      332. Take Time for Yourself

      CHAPTER 19

      For Men

      333. Yes, Men Have Stress

      334. How Men Handle Stress

      335. Follow Tips for Male Stress Management

      336. Don’t Let Manliness Get in the Way

      337. Understand the Testosterone Connection

      338. Break Free from Gender Roles

      339. Be Aware of Dominance Issues

      340. Stay Reproductively Fit

      341. Don’t Let Stress Turn into Depression

      342. When You See the Signs, Do Something about It

      343. Be on the Lookout for Erectile Dysfunction

      344. Other Causes of ED

      345. Seek Treatment

      346. What Is a Midlife Crisis, Really?

      347. Fight Back

      348. Stress Can Increase with Age

      349. Be a Stress-Free Senior Man

      CHAPTER 20

      For Kids and Teens

      350. Yes, Kids Experience Stress Too

      351. What Causes Stress in Kids?

      352. Don’t Forget about Young Kids

      353. Teach Kids Stress Management Skills

      354. Look Out for the Signs

      355. Soothe Infant Stress

      356. Pay Attention to Your Toddler

      357. Let Your Youngster Explore

      358. Help Kids De-Stress for School

      359. Keep Teens Out of Trouble

      360. Help Your Stressed-Out Teen

      361. Be a Role Model

      362. Make Time for Family

      363. Encourage Communication

      364. Follow the Seven Steps

      365. Remember Your Role

      Your Stress-Free Life Starts Now

      Today is the first day of a new year in your life. It doesn’t matter if today isn’t December 31; it’s still the first day of a new year of beating stress! This book includes 365 ways that you can take control of the stress in your life, at home, at work, in relationships . . . everywhere! Stress can creep into all the areas of your world, but that doesn’t mean you have to tolerate it. From the yoga studio to

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