Stress, not a thing but a state with many levels. My high stress release is a comical/scary sort with hand gestures, magenta face and spitting lectures on what's going to happen next because I've had enough. A proper physical release has the shakes.
You will be glad to know it takes a lot for me to arrive there but I don't like it one bit.
I need to address the stress *cheesy*.
I turned to my books (queen of self help) I have an awful bloody lot of them so that is where I start.
Sourcing the stress is the beginning of taking control. Identifying the triggers, antecedents and changing behavior will reduce stress almost immediately. Changing behavior can be as simple as breathing properly, using tapping* , writing etc. anything that can be done in that moment to adjust the mindset to a positive vibe, until the trigger can be addressed thoroughly.
Own the stress, own the feelings and own the coping strategy that works.
Symptoms of Stress.
Physical symptoms of stress include:
- Low energy
- Headaches
- Upset stomach, including diarrhoea, constipation and nausea
- Aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Insomnia
- Frequent colds and infections
- Loss of sexual desire and/or ability
- Nervousness and shaking, ringing in the ear
- Cold or sweaty hands and feet
- Excess sweating
- Dry mouth and difficulty swallowing
- Clenched jaw and grinding teeth.
Lovely!
Now this works.
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no
equipment and can be done anywhere. Although you can do the exercise in
any position, sit with your back straight while learning the exercise.
Place the tip of your tongue against the ridge of tissue just behind
your upper front teeth, and keep it there through the entire exercise.
You will be exhaling through your mouth around your tongue; try pursing
your lips slightly if this seems awkward.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note
that you always inhale quietly through your nose and exhale audibly
through your mouth. The tip of your tongue stays in position the whole
time. Exhalation takes twice as long as inhalation. The absolute time
you spend on each phase is not important; the ratio of 4:7:8 is
important. If you have trouble holding your breath, speed the exercise
up but keep to the ratio of 4:7:8 for the three phases. With practice
you can slow it all down and get used to inhaling and exhaling more and
more deeply.
This exercise is a natural tranquilizer for the
nervous system. Unlike tranquilizing drugs, which are often effective
when you first take them but then lose their power over time, this
exercise is subtle when you first try it but gains in power with
repetition and practice. Do it at least twice a day. You cannot do it
too frequently. Do not do more than four breaths at one time for the
first month of practice. Later, if you wish, you can extend it to eight
breaths. If you feel a little lightheaded when you first breathe this
way, do not be concerned; it will pass.
Once you develop this
technique by practicing it every day, it will be a very useful tool that
you will always have with you. Use it whenever anything upsetting
happens - before you react. Use it whenever you are aware of internal
tension. Use it to help you fall asleep. This exercise cannot be
recommended too highly. Everyone can benefit from it.
http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
