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8 Stress Management Techniques

Updated: Mar 13, 2020

"Act as if everything depends upon you. Trust as if everything depends upon God." St. Ignatius


Mind-Body Techniques

Mind-Body techniques are a group of behavioral therapeutic exercises with approaches that may differ widely in their philosophical bases or in their methodologies and techniques. Nevertheless, their primary objective is the achievement of non-directed relaxation, to elicit the relaxation response to enhance the body’s remembered wellness, rather than the direct achievement of a specific therapeutic goal thus reducing the physiological and psychological effects of stress.


Keep realistically concerned and hopeful while catching moments of peace.

These 8 simple stress management techniques are a way of interrupting the 'Fight or Flight' response thus triggering the body's normal relaxation response to increase resiliency and remembered wellness.



Relaxed Breathing

Abdominal Exercise is for anytime, or if you sense stress building up during the day.

Take 1- 3minutes

· Sit quietly and rest hands on your stomach.

· Breathe in through your nose.

o Feel your belly lift as you breathe in.

· Exhale through your mouth.

This is diaphragmatic breathing. It is part of any general relaxation and stress management method. Abdominal (or diaphragmatic) breathing is when we breathe in the diaphragm tightens, flattens and moves down, sucking air into the lungs. As the diaphragm moves down, it pushes the abdominal contents down, which forces the abdominal wall out.


The 3 Second Reset

Stand u or Sit up Straight - it changes the chemicals in your brain to positive

Take one deep breath - slow in and slow out



Mini-Centering

· Anytime or if you sense stress building up during the day

· Assume a relaxed position. Go into the silence

· Take 1- 3minutes

· Start off slowly take in several deep breaths through nose, and then out through your mouth

· Then resume normal abdominal relaxed breathing

· Mentally say your favorite word as you breathe out, or

· Rest with your hand on your belly to use your breath as a focusing method



Mini-Visualization

· Anytime or if you sense stress building up during the day

· Assume a relaxed position. Go into the silence

· Start off slowly take in several deep breaths through nose, and then out through your mouth, then resume normal abdominal relaxed breathing

· Select a real or imaginary place – a vacation spot

· Imagine you are in your special place

· Application of the Interior Senses

· Use all your senses to see, touch, smell, taste : such as the breeze, the sounds, etc.

· Stay in this place while you breathe naturally yet slowly.



Building Your Quieting Reflex

When you become aware of a stress reaction building up from a particular stressor, a long-standing worry, a new problem, or from a simple annoyance.

· Assume a relaxed position.

· Go into the silence.

· Inwardly gaze, to look at it the stressor.

· While looking at it, smile inwardly.

· Inhale an easy slow natural breath.

· While exhaling slowly, sense letting go of any tension in jaw, tongue, facial muscles, shoulders while you are imagining a warm wave flowing from head to toes.

Eventually, this will become a reflex – an automatic habit. Try it each and every time you feel stressed (even if it’s a dozen times a day if you have to).



The Psychobiological Feedback Loop

  • Thought-Feel-Body Test

Thoughts and feelings have corresponding reactions in our body.

Did you know that when you think of a negative thought, for example, it produces negative sensations? Try it.

Can you feel your body automatically tighten up?

Next, change your thoughts to positive, do you feel your body automatically following?