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GET RID OF
“S-T-R-E-S-S” …
(FOR GOOD)!
Stress-busting TIPS
to banish STRESS
from your life, lifestyle,
health and FUTURE!
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GET RID OF STRESS FOR GOOD!
TABLE OF CONTENTS
SECTION 1: GETTING STARTED ON THE ROAD TO STRESS-FREE 3-10
HOW TO KNOW THAT YOU ARE “stressed” – what to look for, identify and find
evidence of stress, triggers, and other stressors
LIFE REALITIES muscles, digestive tract, actions and habits, routines, rituals and
rites, rest and relaxation 35
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If you are interested in the world of physics, you will probably have a
totally different view of what stress is. To illustrate: mostly when the
term is used in these disciplines, it refers to the force(s), that produce
any kind of tension, strain on a physical body, where the stress can be
accurately measured and expressed in units of force divided by units of
area!
Most of us merely accept that stress is part of life and that we just
need to toughen up. Others are oblivious to its effects and realities,
even in denial, depressed without knowing why, ignorant to what is
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causing their underlying stress and not even aware that both internal,
external, positive, negative stress can/do impact them, their lives,
others, relationships, environment, health, wellbeing, all aspects and
areas of their lives.
(** NOTE: see reference section for full citation for quotes,
sources to shed some more light on the topic, suggested
readings, online links and other helpful texts, materials,
guides)
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It seems simple that remedies and techniques like these (now age-old), can
oftentimes be so simplistically easy, but at times it is just what the doctor
ordered! Sometimes, it is not enough though… this guide will take you on a
journey from diagnosis, prognosis through treatment and offer some ideas and
lifestyle changes to overcome and BUST STRESS!
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So, how do you cope with the mental or physical tension that results
from physical, emotional, or chemical causes?
AND
There are various opinions as to what stress is, is not, what to do and
not to do in order to best cope with the demands, discomforts,
symptoms, dangers, risks, threats etc. Theories abound about
causality, influences, impact and manifestations of stress. It has many
guises and faces to make sense of. By no means is it simplistic in its
nature and/or occurrence. We all know it when we feel and experience
it. Yet, it remains elusive and a bit of an enigma, hard to wrap out
heads around, despite the fact that it is so strangely familiar.
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Anticipate and plan more and better that the littlest thing will
not end up throwing you for a loop
Being spoilt by someone you love – having a romantic dinner
or picnic
Clear up any and all misunderstandings
Delegate responsibilities with consideration.
Entertain friends and socialize
Essential oils.
Full body massage
Gardening
Get a service to clean the house, do the laundry or take care
of the landscaping, mowing and gardening for you
Give meaning to what you do and contribute by taking a
broader perspective – how what you do, say, think, feel
affects the lives and happiness of others
Go for a horse-back riding lesson
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Stress of life and living with stress, can take quite its toll on
each of us at different stages and times of our lives. Managing
this stress, principles and strategies, personal action plans for
our own health and wellbeing should be considered a top
priority.
There are numerous studies that argue quite convincingly that there
are very powerful instinct at work in how we deal/cope with stress. It
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Dr. Hans Selye was one of the first as early as the 1950s to point out
that neuro-endrocrinological factors are at play with things like stress.
We need to be able to adapt to the environment, stimuli and
‘stressors’, the effects on body, spirit, soul, mind, thoughts, actions
etc. IN ORDER TO STAY AND BE HEALTHY! What better motivation
then can there be than to embrace COPING WITH STRESS BETTER –
GETTING RID OF IT FOR GOOD!
Just imagine how wonderful it can be if we can all take a little time to
focus on what really matters in life! Lessen and reduce even work-
related stress. Stress research today is still asking for the most part
when adaptive processes stop being essential for life and become
damaging to health. Why some individuals are more vulnerable to
chronic stress than others is also an unresolved phenomenon. A
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Survival hormones are just part of the story though when dealing with
stress. They can just as easily take us to new heights and places we
have never been before, as much as they could hinder us and our
processes. These stress hormones can affect you in many ways – here
are just some of what happens when your body is under ‘strain’,
submitted to stress:
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Here are just some of the things that happen to us when we are under
this amount of stress:
accident-prone
Anxiety
Body is ready for total mobilization, response (fight/flight)
Difficulty completing and focusing on tasks in the moment
due to the stress response
Excitement
Faster breathing
Feeling jumpy
Feeling of calm, rational, controlled and socially sensitive
behaviors might go out the window in its totality.
Heart palpitations and faster pounding heart
Irritability
less able to make good decisions.
Negative consequences
Reduced effectiveness
Shakiness
Survival
Prolonged stress can lead to poor health
Emotional and mental health problems
Burnout
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A good mechanism for coping with stress is the ability to tell that
something is amiss, that you are suffering from stress and need to do
something about it. Here, many of us are challenged at best. So, how
do you tell you are stressed? You can use this shortlist provided above
for diagnostic purposes. There are assessments online and in many
disciplines or you can consult with a professional that can assist you
with a formal diagnosis.
0 = Never
3 = Sometimes
5 = Almost always
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Now add up your numbers and use the total to determine generally
where your stress level is. (** HOW FAR YOU HAVE TO GO TO
BECOME STRESS-FREE!)
Your Score:____________
You could have a lot of stress, or nothing at all (seemingly). You need
to be able to tell the difference and come up with coping strategies and
remedies to deal with the situation as best you can. Most of us do not
cope with stress well. Being unaware of the stress, stressors (stimuli
of/for stress), triggers in and around our lives, both personally,
professionally, individually and collectively is no excuse any longer.
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time, trouble and effort of recognizing it for what it is, you too can
take the necessary pro-active and hands-on steps and actions, to
minimize or reduce any negative effect, impact and influence that it
can have on your life and wellbeing.
Here is but ONE such assessment tool and example from online
sources and existing research to help you determine if you are
stressed and able to BETTER recognize stress in your life, thoughts,
actions and behaviors:
(SOURCE: Holmes and Rahe (1967) 'The social readjustment rating scale' Psychosomatic
Medicine, 11: 213-18.)
death of a partner
divorce
separation from partner
imprisonment
death of a close family member
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For physical stress symptoms you can be on the look out for
things like:
indigestion
muscle twitches
nausea
recurrence of previous illnesses/allergies
skin conditions
sleep problems/tiredness
weight loss or weight gain
Emotional things that can show you that there is something amiss and
all is not in order are:
A lot can also be inferred from some actions, behaviors, habits, rites
and rituals regarding stress:
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over-reacting
poor judgment
poor time management
too busy to relax
withdrawing from family and friends
'I am a failure'
'I can't cope'
'I don't know what to do'
'I don't seem to be able to get on top of things'
'I keep forgetting where I put things'
'I should be able to cope'
loss of judgment
'no one understands'
'what's the point?'
You can easily take a look at these and in and across the
categories tally up some scores and the more you identify, the
higher your stress is likely to be.
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extreme chronic
fatigue
over-reaction to
minor events
agitation
frequent
accidents
carelessness,
forgetfulness
paranoia
Insights into your responses, actions, thoughts and emotions will help
you see for yourself how you deal with stress at present. Then
corrective, preventive and intervention type coping skills and
strategies can more readily take shape in your life. You will no longer
be victim, passively responding to what stress and life, daily living and
stressors/triggers throw your way and at you.
When you journal and catalogue in this fashion, you will see patterns
emerge. REPETITIVE RESPONSES are telltale signs of problemareas
where tension and stress is getting the better of you. It will be easier
to take on a shortlist of stressors, rather than probing and stabbing
randomly in the dark, trying to alleviate stress.
Daily, underlying pressures and causes have us act in a certain fashion
and if you are aware of where and what your personal challenges and
obstacles regarding stress really is. There is no one-size fits all type
solutions that work for everyone. The answers and approach have to
be individualized and customized.
1. Where are the situations and times, frustrations that leads to the
MOST stress?
2. What type of events causes MORE/LESS STRESS and why is
that?
3. What can you do about it?
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Taking one day at a time and not bringing baggage from yesterday
and past into the present is essential to cope effectively with stress.
Cumulative effects can oftentimes leave us feeling overwhelmed and
not equipped to respond effectively or at all to what needs to be done.
1. Be in the moment
2. Resolve
3. Release
4. Focus on the present
5. Do not obsess over/about and let go of the past
6. Address and do not avoid issues as they will only get worse
7. Rid yourself of all regret, disappointment, anger and grief.
8. Pleasant thoughts
9. Calming and inner peace techniques
10. Balance your living, nutrition, exercise, lifestyle MORE – as a
healthy body houses a well soul!
11. Sleep enough
12. Avoid additional or unnecessary stress – LEARN TO SAY NO!
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13. Limit the amount of salt, sugar, caffeine and alcohol in your diet.
14. Stay hydrated and strengthen your body
15. Take cleansing breaths to get oxygen throughout your body and
purify, re-energize and RELAX!
16. Humor
17. Relationships and support (tap into them as often as you can –
you do not have to go this journey alone after all)
18. Get and stay close to those who matter to you
19. Do not make mountains out of mole-hills! Tackle ONE THING AT
A TIME!
20. Write your solutions and action plans for coping with a specific
stress, stressor, trigger or cause of your discomfort down. You
will be surprised how much you will discover by voicing and
seeing it.
Cleansing breaths
Music can also help you relax
Opt for things and places, where you feel safe, peaceful, restful,
beautiful and happy.
Seeing in your mind’s eye a scene, place or event
Sensory experiences can help you handle stress and pressure
better and more effectively
Serenity and beauty for you will help you make sense of the
present better – it is like giving yourself a head-start
Use Imagery substitutes
Draw on your own actual experiences
Dreams and ideals can also help you cope with the day-to-day
stress of your life.
But it is not only activity and exercise, moving and mobility type
undertakings. Physical relaxation techniques, muscle relaxing, tension
releasing tactics can also help lower adrenaline, reduce muscle tension
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If you become MORE aware of what you are thinking, why and
when, you will be BETTER dealing with the STRESS that comes
with it!
1. All-round, you will be much better able to deal with any stress
that results addressing any actual negative feelings and thoughts
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Go fly a kite!
Go for aromatherapy or reflexology
Go for some acupuncture
Go on tour with Mother Nature (see the woods, mountains,
desert)
Go someplace special like to see a beach sunset
Go to a really good concert.
Go to an arts event of some kind even if you don’t think
you will enjoy it
Hang out at your favorite bookstore
Have yourself a really good cry.
Hold hands when walking with your loved one.
Invite a friend out to a movie, a concert or a play
Join a book club
Kiss and make up.
Learn something new and exciting.
Lie in bed and just listen to the wind, rain or night-sounds.
Make a snow angel with your husband
Make a surprise call to an old friend.
Make good on your promised favor.
Make some music you love
Meditate by the ocean listening to the soothing relaxation
Next time say, “No charge.”
Offer a heart felt apology
Organize your closet
Paint the kid’s room a fresh, new color
Pay a compliment.
Pay someone to come and clean out the garage
Phone in for a "well" day and then have a ball!
Plant that first kiss. (Any kiss.)
Play board games all day long and into the night…..
Play with your children today, all day!
Pre-pay the toll for the car following you
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Rest, relaxation and pampering are all great remedies for everyday
stress, stressors and related discomforts. Release back and muscle
tension throughout your body, different, specific and all areas through
targeted work.
But, also, do not stop at the feet, legs, arms, shoulders, neck
hands can all benefit from similar treatment.
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Gaming and playful fun can also do a lot to relieve stress and
tension. Have fun and be creative, original, doing and sharing
things with family, friends and others that can contribute to
your overall wellness and wellbeing.
Sleep and rest enough, rest and relax – make it a top priority to give
your body time to regain its footing and optimal functioning state,
balance and equilibrium.
Try and follow the same routine (or create a new one for
yourself for nighttime, BEFORE you go to bed, signaling to your
mind, body and soul that it is time for reprieve and shut-eye!
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Being active and engaged are the best ways to bust stress. Make it a
top priority to get rid of all types and levels of stress in all areas of
your life each and every day, hands-on, deliberately and pro-actively,
involved, becoming more and more stress-free in the process as time
passes.
Relaxing hobbies, crafts and pursuits that you enjoy, new things you
want to learn and master, do and demonstrate. Challenging yourself
Meditative techniques, self-hypnosis, self-control
Sound, sleep and/or aromatherapy treatments
Loving relationships, caring for others, pets
Supports and aides (sitting, exercising, ergonomic chair,
support pillow back, leg-or foot-rest, ab-ball)
Music
Centering and Breathing exercises
Here are some great examples and tip sheets, how to;s and
checklists for exercise for STRESS-RELIEF
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Relax your breathing (like described above) and then place each finger
, in turn , with slight pressure on the thumb and think positive
thoughts, reflective moments, repeat your positive affirmations until
both hands are done. You can also close your eyes if you want to
ensure that there are no distractions.
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** Set aside 15-30 minutes to get through this at any one time.
You can calm your mind and stop the to do list control that your life
can sometimes fall under.
For a quick stress-relieving buster try to relax and breathe more often,
even while you are waiting, commuting, rushing to an fro:
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Mental imaging is powerful and it costs nothing more but time and
imagination and the reward is great – keeps on giving – you too can
be stress-free.
To begin, stretch out your arms and legs, fingers and toes, very
slowly.
First Breath. Take in a long and slow breath and count to six.
Breathe deeply into your stomach, while holding your breath for a
few seconds. Now let the air flow out slowly and as you do, relax.
Fifth Breath. Take in your final long, slow breath and pay attention
to the muscular tension left anywhere in your body. Hold that
breath for a few seconds, and then as you exhale slowly feel that
deep sense of total relaxation.
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SOOTHE, BREATHE, Relax and ENJOY! Read a book or have your hair
done! That is as good as a vacation.
Life is fast-paced and we have precious little time to please, pleasure
and indulge ourselves, yet it is increasingly becoming evident that it is
a necessity NOT A LUXURY anymore for our mental, emotional,
physical, all-round wellness and wellbeing, health and even longevity
to do so! This is in your best self-interest.
You want and have to have a more balanced lifestyle, that will enable
and enhance your life, infused with inner strength and relaxation, not
falling victim to stress and its demands all the time.
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There are 38 proven and listed AUTHENTIC Bach flower remedies (as
well as one termed the RESCUE REMEDY) that can all help in a more
natural way to dispel stress and imbalances from your life, helping you
to embrace opportunity, potential, promise and such BUSTING STRESS
AWAY!
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Beech - intolerance
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Impatiens - impatience
Oak - the plodder who keeps going past the point of exhaustion
Pine - guilt
Vervain - over-enthusiasm
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Most practitioners will advise that the RESCUE REMEDY might just
calm your nerves and help you get the better of stress, regain your
footing and confidence and take on any demands, tensions, stressors,
triggers and STRESS!
Here you are dealing with effectively a ‘mix’ of five different remedies
(Cherry Plum, Clematis, Impatiens, Rock Rose and Star of Bethlehem).
Together they help you deal more effectively with any emergency or
stressful event.
Example:
after an accident
Before, during or after an argument
exam nerves
speaking in public
Taking a driving test
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You can find natural and simple ways that work for you to BUST
YOUR STRESS AND BE, BECOME AND STAY STRESS-FREE!
Conclusion
Dealing well with conflict, tension, stress and the like is within
everyone’s reach. It is possible to cope with, deal with and overcome
the challenges and obstacles that stress can bring into and cause in
your life.
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in control and managing stress is just part of enjoying life to its fullest.
It does not have to be an added burden.
So, take a closer look at yourself and your levels, nature, depth,
duration, occurrence, reactions and responses to stress… how
effectively are you BUSTING them, coming closer to being stress-free?
Anxiety
Irritability
Fear
Moodiness
embarrassment
Self-criticism
difficulty concentrating or making decisions,
forgetfulness
mental disorganization
preoccupation with the future
repetitive thoughts
fear of failure.
Stuttering
other speech difficulties
crying
acting impulsively
nervous laughter
"snapping" at friends
teeth grinding
jaw clenching
increased smoking, alcohol or other drug use
being prone to more accidents
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Learn to listen to your body and where and when to get help!
Physical:
Chronic fatigue
Clammy palms
Cold sweats
Driving or moving faster than is needed or appropriate to
the situation
Frequent colds or allergies
Frequent frowning
Frequent yawning
Headaches, backaches, stiff neck or shoulders
Increased heart rate (heart racing, pounding, palpitations)
Indigestion, nausea, constipation, diarrhea
Muscle tension or cramps
Pouches or dark circles under eyes
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Sighing
Emotional:
Angry outbursts
Depression
Drugs or other substance abuse
Eating disorders
Excessive drinking
Feeling alienated
Frequent arguing
Irritability
Mental:
Anxiety
Boredom
Confusion
Difficulty concentrating
Feeling overwhelmed
Impaired creativity
Insomnia
Worry
Spiritual:
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1. Take one thing at a time. Pick one urgent task and work on it.
When that's done, move on to the next.Be realistic. lf you're
overwhelmed at home or at work, learn to say, "No!"
2. Don't try to be superman/superwoman. No one is perfect, so
don't expect perfection from yourself.
3. Visualize. Use your imagination to see how you can manage a
stressful situation at work or home more effectively.
4. Meditate. Five to 10 minutes of quiet reflection can bring some
relief. If you're having a stressful day at work, close your door
and meditate or go for a quick walk to clear your mind.
5. Exercise. Thirty minutes of physical activity per day helps both
body and mind. If you have an hour lunch break at the office,
use half of it for a walk or a jog. Make plans with a coworker to
do this a few times a week.
6. Hobbies. Take a break and do something you enjoy.
7. Adopt a healthy lifestyle. Get adequate rest, eat right, exercise,
limit your use of caffeine and alcohol, and balance work and
play.
8. Share your feelings. Don't try to cope alone. Let friends and
family provide support and guidance.
9. Be flexible! Whether you're at home or at work, arguing only
increases stress. If you feel you're right, stand your ground, but
do so calmly and rationally. Be prepared to make allowances for
other people's opinions and to compromise.
10. Don't be overly critical. Remember, everyone is unique and
has his or her own virtues and shortcomings.
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“Stress: The confusion created when one's mind overrides the body's
basic desire to choke the living daylights out of some jerk who
desperately deserves it”
“In times of great stress or adversity, it's always best to keep busy, to
plow your anger and your energy into something positive.”
Lee Iacocca quotes
“Stress is when you wake up screaming and you realize you haven't
fallen asleep yet”
“If you ask what is the single most important key to longevity, I would
have to say it is avoiding worry, stress and tension. And if you didn't
ask me, I'd still have to say it.”
George F. Burns (American comedian 1896-1996)
“There are very few certainties that touch us all in this mortal
experience, but one of the absolutes is that we will experience
hardship and stress at some point.” Philemon Dr. James C. Dobson
“There are thousands of causes for stress, and one antidote to stress is
self-expression. That's what happens to me every day. My thoughts
get off my chest, down my sleeves and onto my pad.”
Garson Kanin (American Writer, Actor and Film Director, 1912-1999)
There are many ways to manage unhealthy stress in your life. As you
begin to understand more about how stress affects you as an
individual, you will develop your own ideas to help relieve tension.
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Does you chest feel tight? You may be holding your breath without
even knowing it! Shallow breathing puts less oxygen in the blood
stream, producing an increase in muscle tension. You may experience
headaches; you may feel more anxious and uptight.
The next time you feel "uptight," try taking a minute to slow down and
breathe deeply. Breathe in through your nose and out through your
mouth. Try to inhale enough so that your lower abdomen rises and
falls. Count as you exhale - slowly!
2. Manage Time
One of the greatest sources of stress is overcommitment or poor time
management. Plan ahead. Make a reasonable schedule for yourself and
include time for stress reduction as a regular part of your schedule.
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4. Talk It Out
When you feel something, try to express it (appropriately, of course!).
"Bottled up" emotions increase frustration and stress. Share your
feelings. Perhaps a friend, family member, teacher, clergy person or
counselor can help you see your problem in a different light. Talking
with someone else can help clear your mind of confusion so that you
can focus on problem solving. Put out "brushfires" while they are still
small. Even if it is slightly embarassing, asking for help soon after a
problem occurs may avoid much more serious problems later. Also
consider writing down thoughts and feelings. Putting problems on
paper can assist you in clarifying the situation and allow you a new
perspective.
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7. Get Physical
Physical activity plays a key role in reducing and preventing the effects
of stress. Academic life is often sedentary, and sitting around can
mean letting stress accumulate in your body. When you feel nervous,
angry or upset, release the pressure through exercise or physical
activity.
Try to find something you enjoy and make regular time for it. Running,
walking or swimming are good options for some people, while others
prefer dance or martial arts- all are available through the University.
Working in the garden, washing your car, or playing with your dog can
relieve that "uptight" feeling, relax you, and often will actually energize
you! Remember, your body and mind work together.
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9. Laugh
Maintain your sense of humor, including the ability to laugh at
yourself. Rent or take yourself to a funny movie: the sillier the plot the
better. Laughter is good for you!
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Your thoughts can become like a pair of very dark glasses, allowing
little light or joy into your life. What would happen if each day for the
next three days, you committed yourself to actively collecting
(noticing) five "pieces of gold" from your environment?
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Albrecht, K. (1979). Stress and the Manager: Making it Work for You.
New York: Simon & Schuster
Brosschot, J.F., Benschop, R.J., Godaert, G.L.R., Olff, M., De Smet, M.,
Heijnen, C.J., Ballieux, R.E. 1994. Influence of life stress on
immunological reactivity to mild psychological stress. Psychosomatic
Medicine. 56: 216-224.
Elliott, G.R., Eisdorfer, C. 1982. Stress and Human Health. New York:
Springer Publishing Company.
Gillian Butler and Tony Hope, 'Manage your mind: the mental fitness
guide' published by Oxford University Press.
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Glaser, W.D., Anderson, K.N, Anderson, L.E. 1992. The Mosby Medical
Encyclopedia. New York: Plume.
Manuck, S.B., Cohen, S., Rabin, B.S., Muldoon, M.F., Bachen, E.A.
Individual differences in cellular immune response to stress.
Psychological Science. 2: 111- 114.
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Ryan, R. & Travis, J.: The Wellness Workbook (1981). Ten Speed
Press, Berkeley, CA. Source for "Pieces of Gold" and "turning gold into
garbage-the Midas touch in reverse," p. 172.
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www.mercksource.com/pp/us/cns/cns_hl_dorlands.jspzQzpgzEzzSzppd
ocszSzuszSzcommonzSzdorlandszSzdorlandzSzdmd_s_25zPzhtm
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