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GET RID OF STRESS FOR GOOD!

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

AN INQUIRING LOOK AT STRESSS - QUICK OVERVIEW AND INTRODUCTORY NOTES

 WHAT DO THE EXPERTS SAY?


 HOW AND WHAT IS STRESS?
 WHAT TO DO ABOUT IT?
 WHAT OTHERS DO/HAVE DONE?
 WHAT WORKS?

SECTION 2: MOVING FROM AND THROUGH THE STRESS DIAGNOSIS,


PROGNOSIS, TREATMENT PROCESSES, REALITIES AND DYNAMICS 10-26

HOW TO KNOW THAT YOU ARE “stressed” – what to look for, identify and find
evidence of stress, triggers, and other stressors

TAKING A PERSONAL PERSPECTIVE - Recording, tracking and journaling (stress-


relief)

SECTION 3: A PRACTICAL APPROACH TO STRESS-BUSTING: TACTICS,


TECHNIQUES and STRESS-COPING MECHANISMS FOR LIVING 26-50

 EMOTIONAL, MENTAL, Cognitive Coping Mechanics and Dynamics: Mantras,


Projections, Objectification, Visualization and other Mental Imagery 26

 BODY, MIND AND SPIRIT/SOUL: Physical Response Techniques 27

 THE POWERFUL WORLD OF POSITIVE THOUGHT: Thinking, Thoughts and


Actions, Transformational, Awareness building 28

 COMING AT STRESS FROM A DIFFERENT ANGLE – A HANDS-ON APPROACH:


Pro-active Strategies, Humor, Therapeutic Approaches and Techniques 30

 LIFE REALITIES muscles, digestive tract, actions and habits, routines, rituals and
rites, rest and relaxation 35

 NATURAL REMEDIES and alternative therapies for coping with stress 37

 An Altered, Balanced, Active Lifestyle: Breathing and Exercises 38-50

SECTION 4: Conclusion: A PERSONAL ACTION PLAN AND CHECKLISTS,


RESOURCES, FOR STRESS-FREE LIVING 50-65
 Inspirational Thoughts, Affirmations and Reality Perspectives on Stress to Tickle
Your Funny Bone and Inspire YOUR STRESS-FREE PERSONAL ACTION PLAN! 55
 Some FINAL Tips for Stress Management 56
 Resources and Links 62-65

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Reality is the leading cause of stress


amongst those in touch with it.

Jane Wagner, (and Lily Tomlin)

SECTION 1: GETTING STARTED ON THE ROAD TO STRESS-FREE

AN INQUIRING LOOK AT STRESSS - QUICK OVERVIEW AND


INTRODUCTORY NOTES

 WHAT DO THE EXPERTS SAY?


 HOW AND WHAT IS STRESS?
 WHAT TO DO ABOUT IT?
 WHAT OTHERS DO/HAVE DONE?
 WHAT WORKS?

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!

If only, this simplistic formula(s) and calculations, expressions and


values, could explain in full, help do away with, cope better and tell us
what to do in order to handle the impact and effects of our stress,
tension, strain (emotionally, cognitively, mentally, physically,
biologically, holistically!) … If only… we could cope with STRESS better!

We would be well ahead further than ever assuredly, in coping with it


effectively, once and for all, for good. Yet, it remains ever elusive and
mysterious.

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.

Here is an illustrative definition for this ‘troubling’ concept from our


modern lives (wider than the aforementioned physics definition!):

(** 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)

(stress) (stres) 1. forcibly exerted influence; pressure.


2. force per unit area, which may cause strain (qv) on an
object. 3. in dentistry, the pressure of the upper teeth
against the lower in mastication. 4. a state of
physiological or psychological strain caused by
adverse stimuli, physical, mental, or emotional,
internal or external, that tend to disturb the
functioning of an organism and which the organism
naturally desires to avoid;

These negative phrasing and choice of descriptors accurately captures


what STRESS is really about. It deals with all those unwelcome things,
objects, people, complications, events, effects that inevitably affect us
(adversely/negatively), causing physiological OR psychological
STRAIN, pressure, tension or stress, that leads to alteration in normal
physical functioning, that gets the fight or flight instinct and response
up and ready, keeping us on edge, annoyed, tense, disturbed, uneasy,
ready to ‘bail’, so to speak, feeling overwhelmed, desperate, even
depressed (in some cases).

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It can either be short-lived, with us for a prolonged period of time,


varying in intensity, awareness, duration, severity, who and what it
affects, our habits, actions, decisions and behaviour, from within,
and/or without, on many and/or all levels (physical, emotional,
mental) – HARD TO DEAL WITH, COPE AND OVERCOME! THAT IS THE
STRESS CHALLENGE!

Here are some more hard-hitting facts, concepts, terminology,


definitions and considerations about and for STRESS, to shed some
light on this musing and world-life reality that we all face as part of our
existence, quality of life and being:

STRESS IS/CAN BE…

 A state of mental or emotional strain or suspense


 fatigue and emotional tension
 stress is a vasoconstrictor
 stress leads to the depletion of available resources in the
personality
 Oppressive stress is unhealthy and should be outgrown.
 Harmonious stress is experienced in parenting.
 synonym: strain.
 Short-term stress can often be overcome. Not all stress is
negative or positive.
 Long-term stress can reduce resistance to disease and
parasites, Stress can even inhibit self-healing processes,
and reduce life-span, if we allow it.
 A stressor/ stress trigger can be defined as a physical,
chemical or emotional factor causing mental tension
 Many have argued that stress can be a possible
contributing factor in causing disease.

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 Stress responses are physiological or psychological


responses to a stressor beyond what is needed to
accomplish a task.
 Symptoms and Realities you can/have to face, when
stressed: An emotionally disruptive or upsetting condition
occurring in response to adverse external influences and
capable of affecting physical health which can be
characterized by increased heart rate, a rise in blood
pressure, muscular tension, irritability and depression.

 An example of how stress can affect your quality of life and


functioning: stress itself does not cause migraine but can
be a migraine "trigger".

Any real or perceived adverse stimulus, physical or psychological, that


tends to disturb an individual’s homeostasis can quality under this
banner. Stress can be as simple as any difficulty that causes worry or
emotional tension.

Externally, most of these stress-related issues, concerns, tension or problems


can be alleviated with a warm herbal bath at bedtime. Combine a handful of
lavender and a handful of chamomile in one quart of water. Bring to a boil,
cover, and let steep for 15 to 20 minutes. Strain, then add the liquid to a warm
bath, very beneficial and calming.

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?

How do you identify, deal, cope and overcome that one/combination of


factor(s), environmental or anthropogenic, that causes or drives a
behavior or outcome, leaving your stressed and tense?

For the purposes of this discussion, we will use the following


definition(s):

Stress (roughly the opposite of relaxation) is a medical


term for a wide range of strong external stimuli, both
physiological and psychological, which can cause a
physiological response called the general adaptation
syndrome,( first described in 1936 by Hans Selye in the
journal Nature).

AND

STRESS IS…the sum of the biological reactions to any


adverse stimulus, physical, mental or emotional, internal
or external, that tends to disturb a person's normal state
of well-being.

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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Stress can be both/either positive or negative. It can come from


various sources and the there are detectable and treatable ,
predictable biochemical effects of stress. Prolonged stress, regardless
of whether it is positive or negative can be devastating, debilitating
and harmful.

If you feel overwhelmed by priorities, living, things to do, people,


situations, demands, that would be considered stressful. If you do not
have the coping skills, resources or what is needed to respond
accordingly and appropriately, you are under what we consider to be
STRESS.

HOW DO MOST/OTHERS RELAX, BE STRESS-FREE - Responses


to that question FROM THE MASSES, fellow human-beings in
this journey and battle together – YOU ARE NOT ALONE!

 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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 Helping someone else who is having a hard time with


something.
 Herbal essences in the bath.
 Hold a backyard BBQ for the neighborhood
 Ignore unreasonable people and requests, unrealistic
demands
 Laugh! Laughing, comedy and a good belly laugh for as long
as possible.
 Listen to a CD from start to finish with your eyes closed
(*that you have not heard before, really wanted)
 Make a compilation of your favorite tracks and download to
your mp3-player or ipod
 Make an annual and regular break-away vacation a top
priority
 Meet someone new – make a stranger a friend!
 Mentally relive a personal happiest time and experience
 Music
 Physical workout for endorphin release Refrain from eating or
drinking excessively to relieve stress – IT DOES NOT WORK!
 Recall a precious memory or person dear to you who have
passed on
 Shopping to relieve stress is not a good idea, if you are on a
budget!
 Take a bubble bath at candlelight
 Talk and listen with a close friend, share and trade secrets or
issues in confidence
 Try to imagine the element of fun in everything that happens,
even when things go wrong
 Unconditional love of an animal companion.
 Wake up earlier and watch the sun come up with a steaming
cup of coffee
 Water-color painting or some new hobby, craft that you are
not familiar with

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 Work for more cohesion and flexibility in your life, work ,


family and more

SECTION 2: MOVING FROM AND THROUGH THE STRESS


DIAGNOSIS, PROGNOSIS, TREATMENT PROCESSES, REALITIES
AND DYNAMICS

 HOW TO KNOW THAT YOU ARE “stressed” – what to


look for, identify and find evidence of stress,
triggers, and other stressors

 TAKING A PERSONAL PERSPECTIVE - Recording,


tracking and journaling (stress-relief)

We are also all unique individuals, so no two people’s journey would be


the same. Our responses will vary. We are very different and how we
react to stress, triggers and stressors, our thoughts, behaviors and
actions will all not be the same under all circumstances. Instinct and
thought processes synergize together, as do our life and past
experiences, learned behaviors, values etc. How we respond to stress,
clearly shows that we are not immune to its effects (actually no-one
really is!) We just react and respond to it very differently. Just image
being able to utilize and tap into stress and what it can do for you in a
positive manner, channeling that energy towards something even
greater!

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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is founded on the Fight-or-Flight Response principle (the survival


of the fittest type responses). Stress management for wellness,
seen holistically, is the new buzzword of our time. Much scientific
discover sheds light on stress and will continue to do so as we grapple
to understand it better in order to cope with it MORE. Brain-mapping
of people under prolonged stress and noticeable, measurable
differences can be ‘seen’ through visualization-type capture.
Cholesterol levels are higher in people more prone and vulnerable to
stress (even in healthy adults) and there are links established between
serotonin receptors in our brains and how we are ‘hard-wired’ to
respond to stress.

It seems that much more important then that we prepare ourselves


better to deal with these demands and issues in our lives and
existence just a little better. Many research pioneers in this field,
argue that the inability to cope with life, stressful events, scenarios,
not coping, can put us increasingly at risk and may even underlie
disease and development of illness.

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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recognized fact is that we all have certain neural, endocrine and


immunological responses to stress – albeit different.

According to what psychologists refer to as the bio-psycho-social (or


MASH) model of stress and behavior, there are numerous coping
mechanics and framework in various levels and aspects, areas of an
individual’s life at play, including personal, work, family, relationships,
couples etc. Aspects of problem-solving, communication, flexibility and
closeness (cohesion) are at the very heart of what makes the
difference for success and results with stress.

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:

Heart rate goes up


blood pressure increases
more oxygen and blood sugar moved throughout the body
All systems work together and are on/at edge to support major
muscles
Sweating increases
Muscles remain alert, optimally flexed and functionally, ready and
efficient.
Blood is regulated
Focused attention on the threat
No distractions, nothing else matters (even mentally focused on
resolution)
The whole body is at the ready and has a heightened ability to
survive life-threatening events

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It does not have to be a life-threatening situation or circumstance,


condition that gets our backs and hormones in a twist. When
something unpredictable, uncertain or unexpected happens, the same
hormones will trigger these responses – They are a normal part of life.
BUT when they get out of control, is when we need to worry. Small
threats, disappointments, frustrations, every day life, can all be
distractions, triggers or stressors in and around our lives prompting
these actions, thoughts and responses (on all levels: physically,
emotionally, socially, cognitively etc. )

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.

Do you think that there is stress in your life? DO YOU KNOW


THAT YOU ARE STRESSED? HOW? WHY? Stressed or not, that is
the question?!

Healthy Living means paying more and more attention to


effectively coping, dealing and Managing Stress. Here is ONE
illustrative example of a Stress Checklist Inventory that can
help you assess HOW and IF YOU ARE STRESSED. THE MORE
YOU KNOW, THE MORE YOU CAN DO SOMETHING AHEAD OF
TIME. YOU TOO CAN BE STRESS FREE!

Stress Checklist Inventory

This inventory checklist is a quick and easy indicator if your stress


level is too high. It can also help you recognize some of the conditions
that determine your stress level.

To complete the inventory, assign a number from zero to five to each


of the statements below as they relate to your experience:

0 = Never
3 = Sometimes
5 = Almost always

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Stress Checklist Items:

 Family, Friends, Or People At Work Tell Me I Drink Too


Much
 I Am Short Of Cash Or Have Other Personal/Business
Financial Concerns
 I Do Not Have Enough Say In Decisions That Affect Me
 I Do Not Have Enough Time For Leisure Or Taking Care Of
Personal Needs
 I Drink A Great Deal Of Coffee Or Other Caffeinated
Beverages
 I Handle Most Things Alone With Little Support From My
Family, Friends Or Co-Workers
 I Have A Lot Of Worries At Home, At Work Or Both
 I Have A Tendency To Overeat - Especially Sweets
 I Have Difficulty Communicating With My Spouse, Children,
Family, Boss Or Co-Workers
 I Have Difficulty Expressing How I Feel About Situations Or
People
 I Have Muscle Tension In My Shoulder, Neck Or Back
 I Have Stomach Pains, Indigestion Or Other Digestive
Problems
 I Have Too Much Responsibility
 I Have Trouble Focusing On A Given Task
 I Regularly Have Headaches (2-5 Times Per Week)
 I Regularly Have To Drink To Relax
 I Regularly Take Aspirin, Indigestion Medication, Sleeping
Pills Or Tranquilizers
 I Would Like To Make Changes In My Life But Do Not Know
How
 Most Of My Time Is Spent Sitting - I Get Little Exercise
 My Family Makes Too Many Demands On Me
 My Life Is One Crisis After Another

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 My Personal Needs Are In Conflict With My Work Or Family


 My Work Situation Is Unclear; There Are Too Many People
To Satisfy
 There Is A Great Deal Of Time Pressure At Work

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:____________

Overall Score - Your Stress Level

34 or under Good - Congratulations! Your stress level is low


35-65 Average - Lowering your stress level would be beneficial
66-85 Bad - Think seriously about changes in your life to reduce
stress
86 or above Dangerous - You need to act now to reduce stress!

(** NOTE: If you scored in the Bad or Dangerous range, please


find assistance in lowering your stress level before your health
is negatively affected).

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.

There is a train and channel of thought that holds that Stress is


impossible to eliminate totally from life. If you can however take the

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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:

STRESS SELF-ASSESSMENT EXAMPLE (adapted)

(SOURCE: Holmes and Rahe (1967) 'The social readjustment rating scale' Psychosomatic
Medicine, 11: 213-18.)

Instrument was designed by two American psychologists doing


research in this field and discipline, field of interest.

It all started with some simple inquiry and questions, like :

Where do the obvious stress in people’s lives come from?

43 life events type evaluation

(** NOTE: Each event has a corresponding score associated


with it, according to the degree of stress that comes as the
result of that activity).

Here are the TOP TEN MOST STRESSFUL EVENTS IN ANYONE’s


LIFETIME/LIFESPAN:

 death of a partner
 divorce
 separation from partner
 imprisonment
 death of a close family member

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 personal illness or injury


 marriage
 dismissal from work
 change of job
 retirement

DOES IT NOW BECOME SOMEWHAT EASIER TO SEE THAT


YOU ARE NOT ALONE IN THIS STRESS-BATTLE AND
CHALLENGE? CAN YOU NOW BETTER RESPOND TO THE
QUESTION WHAT IS YOUR LEVEL OF STRESS?

STAY TUNED, THERE IS MUCH MORE TO COME.

You also have to take a comprehensive approach to stress and


recognize the multi-faceted, layered stress symptoms:

Actions you take, habits, patterns, rites, rituals, tell-tale signs


and behaviors

How your body reacts and responds – all physical and


physiological manifestations, cues and clues (even illness,
imbalances, tense muscles and the like)

What you are feeling and experiencing emotionally

Thoughts, speak and psychological talk and personal responses

For physical stress symptoms you can be on the look out for
things like:

aches and pains


breathlessness
change in menstrual cycle for women
Chest tightening, pain or palpitations
constipation/diarrhea
headaches
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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:

becoming more cynical


decrease in confidence/self-esteem
feeling anxious
feeling guilty
feeling helpless
feeling out of control
feeling tense
feelings of anger
feelings of shame
having no enthusiasm
mood swings
poor concentration

A lot can also be inferred from some actions, behaviors, habits, rites
and rituals regarding stress:

change in sleeping patterns


drinking and smoking more
drop in work performance
inability to express feelings
loss of interest in sex
more inclined to become accident-prone
overeating/loss of appetite

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over-reacting
poor judgment
poor time management
too busy to relax
withdrawing from family and friends

Psychological symptoms and negative thoughts, self-talk, self-


fulfilling prophesies, internal monologue and ‘self-conversations’

'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.

A PERSONALIZED ACTION PLAN FOR BECOMING STRESS-FREE

UNDERSTANDING, RECOGNIZING AND DEALING WITH


DIFFERENT STRESS PHASES AND STATES AND MAKING SENSE
OF THE MANY WARNING SIGNS, SIGNALS AND TELL-TALE
THINGS TO BE ON THE LOOKOUT FOR…

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Phase Signs/Symptoms Action

Phase 1 - Warning  feelings of vague  talking about


anxiety feelings
Early warning signs  depression  taking a
are often more  boredom vacation
emotional than  apathy  making a
physical and may  emotional fatigue change from
take a year or more regular
before they are activities
noticeable.  taking time
for yourself

Phase 2 - Mild  sleep disturbances  more


Symptoms  more frequent aggressive
headaches/colds lifestyle
Warning signs have  muscle aches changes may
progressed and  intensified physical be needed.
intensified. Over a and emotional  short-term
period of 6 to 18 fatigue counseling
months, physical  withdrawal from
signs may also be contact with others
evident.  irritability
 intensified
depression

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GET RID OF STRESS FOR GOOD!

Phase 3 - Entrenched  increased use of The help of medical


Cumulative Stress alcohol, and psychological
smoking, non- professionals is
This phase occurs when prescription highly
the above phases drugs recommended.
continue to be ignored.  depression
Stress starts to create a  physical and
deeper impact on emotional
career, family life and fatigue
personal well-being.  loss of sex drive
 ulcers
 marital discord
 crying spells
 intense anxiety
 rigid thinking
 withdrawal
 restlessness
 sleeplessness

Phase 4 - Severe/  careers end Significant


Debilitating prematurely intervention from
Cumulative Stress  asthma professionals.
Reaction  heart conditions
 severe
This phase is often depression
considered "self-  lowered self-
destructive" and tends esteem/self-
to occur after 5 to10 confidence
years of continued  inability to
stress. perform one's
job
 inability to
manage personal
life
 withdrawal
 uncontrolled
anger, grief,
rage
 suicidal or
homicidal
thinking
 muscle tremors
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GET RID OF STRESS FOR GOOD!

 extreme chronic
fatigue
 over-reaction to
minor events
 agitation
 frequent
accidents
 carelessness,
forgetfulness
 paranoia

(From: Anschuetz, B.L. "The High Cost of Caring: Coping with


Workplace Stress" in Sharing: Epilepsy Ontario. Posted 29 November
1999)

Another amazing tool for personal stress management, is a


journaling technique tracking your personal stress levels,
manifestations, duration, severity and coping skills. It all starts
with heightened self and stress awareness. The more you
recognize and do, the more likely you are to become more
effective in coping with it.

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.

Writing down and giving voice, reality and awareness to your


experiences, stress, reactions, responses, will help you gain insight
and peer into you soul more to track how you are doing, even under
pressure and stress. Record, track, measure, analyze and synergize,
putting a personalized action plan together to cope with stress BETTER
and MORE!
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GET RID OF STRESS FOR GOOD!

Look at causes, emotions, thoughts and actions


Be as detailed and accurate as you can, be honest and face the music,
even if you do not like recognizing or acknowledging it.
Take a sneak-peak and reality check into your own personal levels of
efficiency and operation, even under stress
Reactions and responses can be catalogued
You can become more hands-on, proactive following this method and
cope better with stress

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.

Stressors, triggers and stress, reactions, behaviors, thoughts,


feelings can all point the way to your success plan for BUSTING
STRESS FOR GOOD!

SOME MORE GREAT STRESS-BUSTING QUESTIONS AND


REALITY CHECKLIST?

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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GET RID OF STRESS FOR GOOD!

4. what stress level is required for you to be able to be functioning


your best?
5. How would you go about lessening the stress in your life?
6. How would you more effectively manage your personal actions,
thoughts, decisions, habits, behaviors etc. UNDER STRESS?
7. Can you do anything to be MORE proactive and deal with stress
in a positive manner?

So, we all need to have everyday techniques for busting our


stress, right?

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.

HERE ARE TWENTY MORE STRESS-BUSTING THINGS TO WORK


FOR IN YOUR PERSONAL AND PROFESSIONAL LIFE, CIRCUMSTANCE
AND RELATIONSHIPS:

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.

MOST IMPORTANTLY : Do not get defeated at setbacks or difficulties


and avoid despairing.

SECTION 3: A PRACTICAL APPROACH TO STRESS-BUSTING:


TACTICS, TECHNIQUES and STRESS-COPING MECHANISMS FOR
LIVING

 EMOTIONAL, MENTAL, Cognitive Coping Mechanics and


Dynamics: Mantras, Projections, Objectification,
Visualization and other Mental Imagery

Anti-stress type mental imagining, visualization, projection and such


techniques, even self-hypnosis, meditative states have all been proven
to do its bit to lessen stress.

Experience, claming, deep breathing, muscle relaxation, even yoga,


thai chi and such activities help you get to your inner spot of peace.
Memories and relaxation can help you regain calm.
Creating the perfect place, scenario, happy experience, place and
stress-free environment, can help you not escape reality, but reach
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GET RID OF STRESS FOR GOOD!

deep within yourself in order to address what is facing you in the


present.

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.

BODY, MIND AND SPIRIT/SOUL: Physical Response Techniques

If you are really interested in moving beyond positive thoughts,


imaginings and positive phrase-repeating to get yourself to the inner
lace of calm
Getting active and using the strengths of your body and natural
processes can help you bust stress effectively. When you combine your
cognitive/mental abilities with your physical, bio-physical, you are
tapping into your natural and bodily arsenal to best fight off the effects
and impact of stress, on all levels.

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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Deep Breathing Techniques are often proposed as well-known


relaxation techniques. Others include progressive relaxation,
relaxation imagery and meditation, centered around deep and
purposeful breaths and relaxation, alternating and feeling the calm
take over. Tense, contracted muscles can be released and relaxed
deliberately. With all of these types of techniques the main goal and
purpose is to effectively reduce stress and control the fight-or-flight
response.

You need to target and work for/towards:

10-20 minutes for every session is recommended


Comfort and quiet, focus, no distractions
deep relaxation
Deliberate muscle and tension relaxation, clenching and
releasing, re-energizing
increased skin resistance.
inner calm and peace
paced, normal, deep, cleansing breathing
reduced oxygen consumption
slowed heartbeat
Tranquility

 THE POWERFUL WORLD OF POSITIVE THOUGHT: Thinking,


Thoughts and Actions, Transformational, Awareness building

If you keep your thoughts, awareness, rationalization, positive thinking


to good work, you can also address stress better. Perception and
reality are sometimes not the same thing. We have the potential and
faculty to be our own worst enemies. Our own thoughts can trip us up.
Motivations, intent, purpose and unreasonable expectations. Negative
thoughts can very easily become a downwardly spiraling whirlpool that
can draw you in.

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Thoughts and perceptions that can trip us up:

Defensive for no reason


Feeling insufficient
Inadequacy
Insecurity
Not being able to respond to the demands made on you
Personal risk
Threat
Feeling frazzled and low

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!

Watch at all times to not be too hard on yourself and/or thinking


negative thoughts. They are de-motivational, counterproductive, self-
defeating and not self-serving. Counter them with positive affirmations
and positive statements to yourself and others. Replace negative
thoughts, patterns and behaviors deliberately with identifying, writing
them down, acknowledging and the acting to rectify, eliminate or
change them around FOR THE BETTER, ONCE AND FOR YOU. You
cannot change or do anything, if you are not aware of it! Once you
know what they are, you CAN and SHOULD intervene!

Individual processes and results of/for managing negative thoughts


will vary. Here are other practices and mental prowess that will alos
help you.

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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2. Appropriate and immediate action to ward off any subsequent


stress.
3. Be detailed and use concrete terms, real examples – be specific
when dealing with these issues head on – honesty being the best
policy
4. Be realistic and reasonable in your expectations, of yourself
5. clarify and identify truth and underlying thoughts and feelings.
6. Counter-measures and pro-active strategies for frequent negative
thoughts
7. positively affirm that which makes a difference and helps you be
stress-free
8. practice rational thought
9. put inquiry and objectivity skills to work
10. Separate out the emotional and feelings from what you are
thinking and doing
11. separate the positive thought from the negative
12. Spot patterns and bad habits that are not helping you to
be/become stress-free and alter them as best you can, replacing
them with good and alternative habits, patterns, thoughts,
actions and behaviors, better choices and decisions FOR YOU,
FOR GOOD!
13. Tap into your own self and thought-awareness

 COMING AT STRESS FROM A DIFFERENT ANGLE – A HANDS-


ON APPROACH: Pro-active Strategies, Humor, Therapeutic
Approaches and Techniques

100+ WAYS TO RECLAIM STRESS-FREE TERRITORY FOR


YOURSELF

 Accept yourself just as you are.


 Always meditate and practice mindful breathing all days
 Bake homemade cookies for the entire office.
 Begin a new journal

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 Blow bubbles with your kids


 Brew a special cup of tea and offer it to someone else
 Bring home a new fur ball (pet)
 Buy 2 bunches of flowers. One to keep and one to give
 Buy a present -- just because.
 Buy that sweater you really want.
 Commit yourself to a spiritual belief or ceremony
 Cook your spouse a favorite meal
 Cultivate interest in music you love
 Curl up on the couch with a really good book
 Dance like a pro!
 Do a kind deed but don’t tell
 Do something/anything one time only.
 Do that promised home improvement.
 Do the work you love.
 Don’t just volunteer your time, volunteer you!
 Donate the clothes you never wear to charity
 Dry off with towels warmed in the dryer.
 Engage in purposeful, stimulating conversation.
 Enjoy a brand new day; a fresh start.
 Enjoy moderate, pleasurable exercise like bike or swim
 Fall in love all over again.
 Finish that important project.
 First day of fresh snow, go skiing.
 Frame that picture for your best friend
 Gather round and plan the next family vacation
 Get back in touch with someone you miss
 Get lost in a great book.
 Give a hug, a kiss or an orgasm (these all release
endorphins)
 Give the first crocus of spring.
 Give up your parking space for today.
 Go back to school to teach

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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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 Put some coins in someone’s expired parking meter


 Reduce all sugar, caffeine, alcohol just for 1 week
 Remove your watch and go for a timeless walk
 Reply to your emails same day.
 Retreat to your favorite store and buy 1 gift just for you
 Select from 3 cards and send to 3 people just because
 Settle in for a really good movie (don’t forget the popcorn)
 Shoot some hoops with a neighbor’s kid
 Shoot some pool with your own kid
 Shoot the breeze with a neighbor you thought you did not
like
 Sip on a Turtles hot chocolate.
 Smile at everyone you see today
 Spend the day at the beach -- any time.
 Spend the day downtown and pretend you are a tourist
 Spend the day giving someone you love a good massage
 Spend the whole day at the Spa
 Spend time with puppies, babies, and kittens.
 Start a new hobby such as gardening
 Surprise your family with a fun Sunday drive into the
country
 Swing on a swing.
 Take a walk or bike ride on a new route
 Take a yoga class
 Take mom out for a favorite meal
 Take that surprise road trip.
 Tell somebody how much you appreciate them
 Tell the new guy your *Inside* jokes.
 Treat family to a really great movie.
 Treat yourself to a free day.
 Treat yourself to a hot bubble bath by candlelight
 Treat yourself to something pampering (a manicure or new
hairstyle)

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 Try a new recipe at a new exotic restaurant


 Update your photo album
 Volunteer your time at a food bank or soup kitchen
 Wait in line for a free makeover in a department store
 Wear only comfortable shoes.
 Wear wild colors today, all day
 Write a poem

Reduce your stress through laughter, comedy, humor and good


fun. Combat the worst effects, influences and results of stress.
Why does it actually help – the bio-physiology will help us explain:

 blood moves quicker through your body to where it is


needed and restores balance
 Higher number and activity of natural killer cells,
 Laughter is powerful medicine!
 lowers serum cortisol levels
 Lowers your blood pressure
 more activated T lymphocytes,
 off-sets the immunosuppressive effects of stress.
 organized humor and laughing studies, meetings and get-
togethers, laughing yoga
 relaxes tense muscles
 sends more oxygen into your system
 Protects and stimulates the immune system
 T cells that have helper/ suppresser receptors increase.
 Improves emotions and moods
 creates neurochemical changes buffering against the
immunosuppressive effects of stress.
 Giving new perception, meaning and outlook on things,
challenges, stress and life!
 Helps us with ONE MORE coping skill to better learn to
control our reaction to stress.

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 different perspective on our problems.


 Humor effectively helps you RETAKE and CLAIM control
over your environment or situation.
 Stimulates positive feelings and confidence – leaving you
more apt to feel challenged and less threatened.

 LIFE REALITIES muscles, digestive tract, actions and habits,


routines, rituals and rites, rest and relaxation

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.

 Apply even pressure


 Arches
 Cover the whole area of both feet for optimal results
 Deep-skin, tissue, muscle, tendon and purposeful motions,
movement and massage will get you the best all-round
results
 Essential oils
 Feet massages
 kneading and massaging
 Peppermint lotions
 Reflexology
 Release tension through thoracic and cervical spine areas
 Thumb-rubs
 Toes (sinus)

But, also, do not stop at the feet, legs, arms, shoulders, neck
hands can all benefit from similar treatment.

Workouts for your upper-torso, chest-area, back, neck and


shoulder, mid-section and legs can also be beneficial.

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Be sure to breathe normally and deep when you exercise and to


alternate activity with periods of rest, combining different types, styles
and techniques, intensity and severity, duration can also be adjusted
to your individual needs.
Inhale and exhale normally, just deeper and natural pace and rhythm,
being aware of your chest and rib-cage rising and falling.

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.

Find time throughout every day for at least a 5 minute relaxation


exercise (even if you are constantly on the go). If you sit the
whole day due to the nature of your work, get up and stretch
those muscles at least once every hour.

Tensing and relaxing muscles, muscle groups, throughout the day,


deliberately, will also make them stronger and have feeling less stress
and tension build-up in them.

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!

There are many natural ingredients, teas, herbs, essential oils,


remedies, aromatherapy, breathing and exercising that you can
do in your normal routines, infusing your day with stress-

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busting effectiveness. THIS GUIDE WILL HIGHLIGHT HOW TO


MAKE IT PART OF YOUR LIFESTYLE!

 NATURAL REMEDIES and alternative therapies for coping


with stress

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.

Muscle stretching – neck and shoulders (both sides)


Head-rolls to chest and back, front, back, all-round, both directions,
left and right, repeating until you feel totally relaxed. You can also feel
free to breathe in and out and deeply, closing your eyes and doing it
every time you find or feel stress and tension creeping into those tell-
tale areas.

Shoulder circles, stretching out your arms to have them level


with your shoulders can also do great things for relieving build-
up tension.

Relaxing massage, professional therapeutic massage


Calming essential oils (lavender, chamomile)
Smile and self-therapy (intervention type strategies you know to work
for you)
Positive statements and affirmations
Good posture and deep breathing, relaxing breathing, even
Yoga, Thai Chi and other techniques to help you be more aware
of your state (holistically speaking)
Alignment will relieve tension and help sore, stiff muscles relax more.

Fresh air, walks, jogging and running (indoors, outdoors)


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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

 An Altered, Balanced, Active Lifestyle: Breathing and


Exercises

Here are some great examples and tip sheets, how to;s and
checklists for exercise for STRESS-RELIEF

STRATEGY # 1: TAKING DEEP, CLEANSING BREATHS


Breathing Exercises, Awareness Tips & Techniques
INSTRUCTION SHEET

 Breathe smoothly, slowly, quietly & continuously.


 Do not strain.
 Gently inhale and exhale through the nose.
 Keep your head neck and trunk completely straight.
 Make note of the sensation of coolness as you inhale at the
tip of the nose and the sensation of warmth as you exhale.
 Practice breath awareness for 12 minutes, twice a day or
longer.
 Practice slow purposeful breathing with a goal of inhaling
for 8 seconds and exhaling for 8 seconds.
 Stay within your comfort zone.

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STRATEGY # 2: TARGETED RELAXATION TECHNIQUES

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.

Try to reduce the muscular response, tensing up that your muscles


experience. Flex them often and you will be better able to cope with
the demands and discomforts, challenges and obstacles, even
physically that these will place on your body. This way you will
effectively be reducing stress.

Quiet your racing mind or heart


focus better and concentrate longer
Alternate thoughts, feelings, muscles tension and relaxation
TOTALLY relax and practice your breathing throughout the day and at
some designated times (when you know stress will take its toll or you
are under a lot of pressure)
Work some, any, specific, groups and all muscles in this fashion
Coordinate inhalation of breath with the tightening of the muscle phase
and then controlled exhalation with the relaxation phase, for optimal
results.

Here is one industry expert suggestion on how to DO what is


needed to be STRESS-FREE

 Tighten your left fist, slowly, inhaling as you do.


 Hold the tension now, about 5 seconds, continuing to
inhale and focus on the feelings of tension.
 Really focus on what the tension feels like.

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 Feel the burn, the lightness, the tightness and the


restriction.
 Label how the tension feels in your mind.
 Now just let go, slowly, and relax, exhaling all of the stale
tension and air.
 Notice any of the relaxation sensations, label those.
 Slowly exhale as you name those sensations of relaxation,
utter relaxation.
 Whatever terms you can think of to label the feeling, and
then relax, slowly, exhaling as you do.
 Repeat the same technique for the right fist.
 As you feel the change and are totally relaxed, move on to
the next muscle group.

GO FROM HEAD TO TOE FOR BEST RESULTS – YOU WILL REAP


THE REWARD OF FEELING AMAZING AND REJEVENATED
ALL TENSION AND STRESS RELEASED FROM YOUR BODY, MIND
AND SPIRIT!

** 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:

 Relax your body completely.


 Take in 4 deep breaths, repeating “4” to yourself as you
exhale.
 Then take 3 deep breaths, repeating “3 when you exhale.
 Now take 2 deep breaths, repeating “2” when you exhale.
 Finally, take 1 deep breath, repeating “1” as you exhale.

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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.

Here are illustrative, specific instructions for/on how to do progressive


relaxation YOURSELF:

 To begin, stretch out your arms and legs, fingers and toes, very
slowly.

 Take a slow and deliberate yawn.

 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.

 Second Breath. As you inhale another long, slow breath,


concentrate on the muscles in your scalp, forehead, eyes, mouth
and face. Notice the tension being held there...now relax these
areas as you exhale slowly, giving in to quite and relaxation.

 Third Breath. Now take in a long, slow breath and concentrate on


the muscles in your neck and shoulders. Release this tension in
your muscles as you exhale slowly. Experience deep relaxation.

 Fourth Breath. Take in a long, slow breath and concentrate on the


tension in the muscles of your chest and abdomen. Relax these
muscles as you exhale and experience the relaxation.

 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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Smell and aromatherapy, sensory stimuli can all be used to


relieve tension and stress
Magical Essential Oil Combinations
Creating a home spa and in-home retreat, special room for relaxation,
meditation corner, wine tasting and appreciation, music/home theater
space, arboretum, sun-room
DE-clutter and de-STRESS YOUR HOME – BRING THE OUTSIDE
IN
Having a special and designated place to relax.
Relaxing indoors as well as outdoors
Throughout your home encourage and promote relaxation.
Use natural, raw elements, inspired by nature in your home and decor
Design a Relaxing and RELAXATION Room
Get a greenhouse or custom sunroom, or even a "solarium."
Plants and flowers add ambience (and oxygen!)
Garden colors, fabrics, designs that complement, invite and
calm can be synergized and infused into your home
Lighting and atmosphere
Comfortable temperature, humidity and welcoming scents can
all help you to create a stress-free environment
Turn the ringer on the phones down or off
Use natural, organic type furnishing to bring the outdoors indoors,
bamboo, rattan and sea grass furniture.

Get yourself a comfortable covering, robe and slippers/crocs or flip-


flops
Select music and scents, candles that you love
Splurge on some bath-time treats and indulgences
Use a new washcloth, loofah sponge, bath brush or any skin exfoliation
tool and a fresh, crisp set of bath-towels of all sizes
Bath salts and/or essential aromatic oils, skin cleansers, toners and
moisturizers
A cup of tea or glass of wine

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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.

Practical stress-buster tips for on-the-go modernists!

 Allow and plan for no interruptions for one full hour


 Allow yourself moments, give yourself permission
 Ambience, atmosphere, welcoming, environments, stress-
free places and retreats in and around your own home can
be great ways to reclaim and stake your stress-free zones
and living!
 Carry a notebook everywhere you go!
 Create a home spa experience and environment welcoming
to relaxing, breathing, exercising, replenishing, mind,
body, soul and spirit
 Do an open-eyed meditation exercise!
 do something relaxing, purposeful, like yoga
 Don’t waste your time being exhausted.
 Get the RIGHT AMPLE amount of sleep you need each
night!
 Give yourself permission for soothing pleasure
 Have a night time routine that will help you fall asleep
more readily and easily.

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 Maintain and sustain your state of being and relaxation.


 Make time for yourself - As soon as you arrive home
from work take a break just for you!
 Manage the list, be not controlled by it!
 retreat; let someone else manage the dinner, the kids, etc.
 Set a time aside each day to relax!
 Use to do lists, crossing things off as you complete and get
to it

Time for focusing, centering, relaxation… (WHEN YOU GET


HOME… TRY THIS!)
o Allow your body to get rid of residual stress, anger,
tension, aggravation, frustration , let clutter
disappear and dissolve
o Clear your mind of thoughts, to do’s, have to’s and
such
o Refrain for now from giving in to the urge to read,
watch TV or walk around
o Sit or lie down
o Think only positive, pleasant, tranquil thoughts.
o Try and be quiet and do nothing for 10 minutes

o Bach and flower-type remedies, herbs and natural


ingredients, homeopathy

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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Agrimony - mental torture behind a cheerful face

Aspen - fear of unknown things

Beech - intolerance

Centaury - the inability to say 'no'

Cerato - lack of trust in one's own decisions

Cherry Plum - fear of the mind giving way

Chestnut Bud - failure to learn from mistakes

Chicory - selfish, possessive love

Clematis - dreaming of the future without working in the present

Crab Apple - the cleansing remedy, also for self-hatred

Elm - overwhelmed by responsibility

Gentian - discouragement after a setback

Gorse - hopelessness and despair

Heather - self-centredness and self-concern

Holly - hatred, envy and jealousy

Honeysuckle - living in the past

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Hornbeam - procrastination, tiredness at the thought of doing


something

Impatiens - impatience

Larch - lack of confidence

Mimulus - fear of known things

Mustard - deep gloom for no reason

Oak - the plodder who keeps going past the point of exhaustion

Olive - exhaustion following mental or physical effort

Pine - guilt

Red Chestnut - over-concern for the welfare of loved ones

Rock Rose - terror and fright

Rock Water - self-denial, rigidity and self-repression

Scleranthus - inability to choose between alternatives

Star of Bethlehem - shock

Sweet Chestnut - Extreme mental anguish, when everything has been


tried and there is no light left

Vervain - over-enthusiasm

Vine - dominance and inflexibility

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Walnut - protection from change and unwanted influences

Water Violet - pride and aloofness

White Chestnut - unwanted thoughts and mental arguments

Wild Oat - uncertainty over one's direction in life

Wild Rose - drifting, resignation, apathy

Willow - self-pity and resentment

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

… and many others.

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Taken in small doses, four drops at a time, and as frequently as


required. Otherwise put four drops in a glass of water and take
frequent sips until the emotions have calmed.

 Massages, sports or deep tissue massage, chiropractors or


osteopaths
 Relaxation tapes and other aides that help you relax, breathe and
wind down, music, aromatherapy, scented candles, incense etc.
 Hypnosis and other deeply relaxed altered states, meditation,
visualization, vision quests, spiritual journeys, mantras,
transcendental meditation
 Yoga and Bowen techniques

Medicines, tranquilizers, sleep-aides, sedatives are and will not


be of much help to you – they are mere crutches and will not
assist in stress-free processes in the long-run, creating a whole
bunch of additional issues that you do not need or want
(potentially).

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.

Breathing, exercise, focused effort, energy, time, commitment,


discipline, will, persistence and relaxation, can all be synergized into a
personal action plan that can make your life STRESS-FREE! You can be

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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?

Which of the following DO YOUR EXPERIENCE SOMETIMES,


REGULARLY, TOO OFTEN, ALWAYS… (they can all be warning signs
that you are under amounts of stress, strain or tension)

 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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 increased or decreased appetite


 Tight muscles
 cold or sweaty hands
 headaches
 back or neck problems
 sleep disturbances
 stomach distress
 more colds and infections
 fatigue
 rapid breathing
 pounding heart
 trembling
 dry mouth

Learn to listen to your body and where and when to get help!

Here are some more SYMPTOMS to be on the lookout for

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:

 Feeling empty and unfulfilled

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Mental Health America, formerly known as the National Mental


Health Association have some great suggestions on what to do
to be, become and remain STRESS-FREE

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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Inspirational Thoughts, Affirmations and Reality Perspectives


on Stress to Tickle Your Funny Bone and Inspire YOUR STRESS-
FREE PERSONAL ACTION PLAN!

“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”

“Stress is nothing more than a socially acceptable form of mental


illness”
Richard Carlson

“Stress is basically a disconnection from the earth, a forgetting of the


breath. Stress is an ignorant state. It believes that everything is an
emergency. Nothing is that important. Just lie down.”
Natalie Goldberg

“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)

“In times of stress, be bold and valiant.”


Horace quotes (Ancient Roman Poet. 65 BC-8 BC)

“I’ve tried yoga, but I find stress less boring.”


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“Stress is like an iceberg. We can see one-eighth of it above, but what


about what’s below?”

“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)

“Future shock [is] the shattering stress and disorientation that we


induce in individuals by subjecting them to too much change in too
short a time.”
Alvin Toffler (American Author of Science-fiction, b.1928)

Some FINAL Tips for Stress Management

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.

Remember, some of these stress management strategies will be new


skills and require practice to be effective. Think about learning to ride
a bicycle. There was a time when this was a new skill and felt very
unnatural and awkward. You probably needed help at first. With some
coaching and practice, stress management, like bicycling or any other
skill, becomes easier.

1. Take a Deep Breath!

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Stress often causes us to breathe shallowly, and this in turn almost


always causes more stress! Mentally scan your body for physical
tension.

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.

Trying to take care of everything at once can seem overwhelming,


and, as a result, you may not accomplish anything. Instead, make a
list of what tasks you have to do, then do one at a time, checking
them off as they're completed. Give priority to the most important
ones and do those first. If a particularly unpleasant task faces you,
tackle it early in the day and get it over with; the rest of your day will
include much less anxiety.

Most importantly, do not overwork yourself. Resist the temptation to


schedule things back-to-back. All too often we underestimate how long
things will take. Schedule time for both work and recreation. Too much
studying is actually inefficient and can lead to burnout. Recognize
when you are most stressed and allow yourself some reasonable

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breaks. When things feel especially difficult, take a walk or otherwise


change your scenery.

3. Connect with Others


Being by yourself is fine, but being lonely is different. A good way to
combat sadness, boredom and loneliness is to seek out activities
involving others. Consider being a participant! There are lists of
organizations available in the front of the campus directory. Or you
may choose to offer your services to neighborhood or volunteer
organizations. Help yourself by helping other people. You can contact
the Campus and Community Involvement office at 471-3065 to learn
more about these opportunities.

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.

5. Take a "Minute" Vacation


Create a quiet scene. You can't always run away, but you can dream.
Imagining a quiet country scene can take you out of the turmoil of a
stressful situation. When you have the opportunity, take a moment to
close your eyes and imagine a place where you feel relaxed and
comfortable. Notice all the details of your chosen place, including
pleasant sounds, smells and temperature. Or change your mental

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"channel" by reading a good book or playing relaxing music to create a


sense of peace and tranquility.

6. Monitor Your Physical Comfort


Be as physically comfortable as the situation will allow. Wear
comfortable clothing. If it's too hot, go somewhere where it's not. If
your chair is uncomfortable, change it. If your computer screen causes
eye-strain or backaches, change that, too. Don't wait until your
discomfort turns into a real problem. Taking five minutes to arrange
back support can save you several days of back pain!

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.

8. Take Care of Your Body


You are special! Take care of yourself. Healthy eating and adequate
sleep fuels your mind as well as your body. Avoid consuming too much
caffeine and sugar. In excess, the temporary "highs" they provide
often end in fatigue or a "crash" later. Take time to eat breakfast in
the morning. It really will help keep you going through the day!

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Well-nourished bodies are better prepared to cope with stress. Like an


automobile running low on gas, if you are irritable and tense from lack
of sleep or not eating right, you will be less able to "go the distance" in
dealing with stressful situations.

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!

10. Know Your Limits


A major source of stress is people's efforts to control events or other
people over whom they have little or no power. When confronted with
a stressful situation, ask yourself: is this my problem? If it isn't, leave
it alone. If it is, can you resolve it now? Once the problem is settled,
leave it alone. Don't agonize over the decision, and try to accept
situations you cannot change. There are many circumstances in life
beyond your control, starting with the weather and including in
particular the behavior of others. Consider the fact that we live in an
imperfect world. Know your limits. If a problem is beyond your control
and cannot be changed at the moment, don't fight the situation. Learn
to accept what is, for now, until such time when you can change
things.

11. Must You Always Be Right?


Must you always be right? Do other people upset you- particularly
when they don't do things your way? Consider cooperation or
compromise rather than confrontation. A little give and take on both
sides may reduce the strain and help you both feel more comfortable.

12. Have a Good Cry


Big boys and girls do cry. A good cry during periods of stress can be a
healthy way to bring relief to your anxiety, and it might prevent a

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headache or other physical consequences of "bottling" things up.


However, if you are crying daily, seek a consultation with a counselor
or a physician. This can be a sign of depression.

13. Avoid Self Medication


Alcohol and other drugs do not remove the conditions that cause
stress. Although they may seem to offer temporary relief, these
substances only mask or disguise problems. In the long run, behavior
while "under the influence" increases rather than decreases stress.
Prescription medications should be taken only on the advice of your
doctor.

14. Look for the "Pieces of Gold" Around You


It is easy to fall into a "rut" of seeing only the negative when you are
stressed. Some people have spent years "turning gold into garbage -
the Midas touch in reverse." When someone says "That's a nice outfit"
the "garbage collector" questions whether that person "really means
it."

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?

Positive or enjoyable moments or interactions – make the most of


them, share and enjoy them when they cross your path!

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Albrecht, K. (1979). Stress and the Manager: Making it Work for You.
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Arbetter, S. (1992, Oct 2). Handling Stress: The Balancing Act.


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Baum, A. (1990). Stress, intrusive imagery, and chronic distress.


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Gillian Butler and Tony Hope, 'Manage your mind: the mental fitness
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Glaser, W.D., Anderson, K.N, Anderson, L.E. 1992. The Mosby Medical
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"Stress Management Strategies for the College Student." McKinley


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"Stress Management." Information from SUNYB Counseling Center,


Division of Student Affairs, State University of New York at Buffalo.
Source for "stress signals.;

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.

ONLINE LINKS:

http://www.dstress.com/guided.htm

http://www.utexas.edu/student/cmhc/booklets/stress/stress.html#anc
hor75963

http://www.stressmastery.com/stresslist.htm

http://www.nmha.org/index.cfm?objectid=C7DF9899-1372-4D20-
C89412D66A4FF88D

www.mercksource.com/pp/us/cns/cns_hl_dorlands.jspzQzpgzEzzSzppd
ocszSzuszSzcommonzSzdorlandszSzdorlandzSzdmd_s_25zPzhtm

urban.arch.virginia.edu/~km6e/references/glossary/struc-
glossary.html
uuhsc.utah.edu/healthinfo/adult/cardiac/glossary.ht
wordnet.princeton.edu/perl/webwn
www.achenet.org/resources/glossary.php
www.aquahobby.com/articles/e_glossary.php
www.bauerfeind.co.uk/Glossary.html
www.bradventures.com/originalsite/rightbar/glossary.html
www.dot.ca.gov/dist4/sfobb/appendixD.html
www.flw.com/define_n.htm
www.geocities.com/Athens/Delphi/5179/Glossary.htm
www.gulflink.osd.mil/medsearch/glossary/glossary_s.shtml

63
GET RID OF STRESS FOR GOOD!

www.mercksource.com/pp/us/cns/cns_hl_dorlands.jspzQzpgzEzzSzppd
ocszSzuszSzcommonzSzdorlandszSzdorlandzSzdmd_s_25zPzhtm
www.methodfitness.com/fitness_glossary_s.shtml
www.naturalark.com/children.html
www.ngdir.ir/SiteLinks/Kids/html/g001_GPS__________S.htm
www.ottawa.ca/residents/healthy_lawns/lawns/links/glossary_en.shtm
lwww.paxilcr.com/Glossary.jsp
www.pslc.ws/macrog/kidsmac/glossary.htm
www.sd5.k12.mt.us/glaciereft/geogloss.htm
www.sermatech.com/resourceCenter/glossary.html
www.specialolympics.org/Special+Olympics+Public+Website/English/C
oach/Coaching_Guides/Athletics/Athletics+Rules+Protocol+and+Etique
tte/Glossary.htm
www.steelbuildinghelp.com/steel_buildings_glossary_s.htm
amsglossary.allenpress.com/glossary/browse
en.wikipedia.org/wiki/Stress_(language. Medicine, physics)

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