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ハワイ全島 ヘルス・トーク 52 Stress Reducers for 2014

52 Stress Reducers for 2014
All That You Are by Red Mahan

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  • Stress & Diabetes
    Stress results when something causes your body to behave as if it were under attack.

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1. Enjoy waking up. Get up fifteen minutes earlier in the morning and stretch and breath. Don't just turn on the TV or the computer or open the newspaper. Morning mishaps will be less stressful.

2. Prepare for the morning the evening before. Set the breakfast table. Make lunches. Put out the clothes you or your children plan to wear.

3. Don't rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. ("The palest ink is better than the most retentive memory."- Old Chinese Proverb)

4. Do nothing you have to lie about later.

5. Make copies of all keys. Bury a house key in a secret spot in the garden. Carry a duplicate car key in your wallet, apart from your key ring.

6. Practice preventive maintenance for your body and your possessions. Your car, appliances, home and relationships will be less likely to break down "at the worst possible moment."

7. Create a commute or car pool that is enjoyable. Keep your car clean. Share books on tape, meditation, music or humor or even peaceful silence

8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.

9. Plan ahead. Don't let the gas tank get below onequarter full. Keep a working flashlight near the door, keep a well- stocked "emergency shelf'' of home staples, don't wait until you're down to your last bus token or postage stamp to buy more, etc.

10. Don't put up with something that doesn't work right. If your alarm clock wallet, shoe laces, windshield wipers-whatever-are a constant aggravation, get them fixed or get new ones.

11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport one hour before domestic departures.

12. Eliminate (or restrict) the amount of caffeine, artificial sweetners and sugar in your diet.

13. Be prepared for big and little emergencies and communicate your contingency plans, "just in case." ("If for some reason either of us is delayed, here's what we'll do..." Or, "If we get split up in the shopping center, here's where we'll meet.")

14. Relax your standards. The world will not end if the grass doesn't get mowed this weekend.

15. Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count 'em!

16. Ask questions. Taking a few moments to repeat back the directions that someone expects of you, etc., can save hours. (The old "the hurrieder I go, the behinder I get" idea.)

17. Say "No!" Saying no to extra projects, social activities and invitations you know you don't have the time or energy for takes practice, self-respect and a belief that everyone, everyday, needs quiet time to relax and to be alone.

18. Turn off your cell phone. Want to take awalk, long bath, meditate, sleep or read without interruption? Drum up the courage to temporarily disconnect.

(The possibility of there being a terrible emergency in the next hour or so is almost nil.)

19. Turn "needs" into preferences. Our basic physical needs translate into food, water, and keeping warm. Everything else is a preference. Don't get attached to preferences.

20. Simplify, simplify, simplify.

21. Make friends with nonworriers. Chronic worrywarts are contagious.

22. Take many stretch breaks when you sit a lot. Find a yoga book or yoga class to teach you to keep your spine supple and pain free. You are only as old as your spine!

23. If you can't find quiet at home, wear earplugs.

24. Get enough restful sleep. Set your alarm for bedtime. Make sure your sheets are clean and all electronic equipment, TV etc are off while you are sleeping

25. Organize! A place for everything and everything in its place. Have a habit of placing keys and glasses in the same place. Losing things is stressful.

26. Monitor your body for stress signs. If your stomach muscles are knotted and your breathing is shallow, relax your muscles and take some deep, slow breaths.

27. Write your thoughts and feelings down on paper. It can help you clarify and give you a renewed perspective.

28. Do this yoga exercise when you need to relax: Inhale through your nose to the count of eight. Pucker your lips and exhale slowly to the count of 16. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.

29. Visualize success before any experience you fear. Take time to go over every part of the event in your mind. Imagine how great you will look, and how well you will present yourself.

30. If the stress of deadlines gets in the way of doing a job, use diversion. Take your mind off the task and you will focus better when you're on task.

31. Talk out your problems with a friend or counselor or pastor. It helps to relieve confusion.

32. Avoid people and places that don't fit your personal needs and desires. If you hate politics, don't spend time with politically excited people.

33. Learn to live one day at a time. Better yet, learn to enjoy life one moment at a time!

34. Everyday, do something you really enjoy.

35. Add at least an ounce of love to everything you do, and everyone you meet.

36. Take a bath or hot shower to relieve tension. Try adding lavender or frankensence or sea salt to the water. Buy a waterproof radio and sing along in the shower! Take a walk by the river, lake or ocean. Swim!

37. Do a favor for someone every day, but don't keep score.

38. Really listen. Practice non-violent communication with yourself and with others. Focus on understanding rather than on being under stood, on loving rather than on being loved.

39. Looking good makes you feel better.

40. Take more time between tasks to relax. Schedule a realistic day.

41. Be flexible. Some things are not worth perfection. Know how to prioritize for effectiveness, not perfection

42. Practice non-violent communication with yourself Stop negative self-talk: "I'm too fat, too old, Congratulate yourself along the way of achieving your goals etc."

43. Change pace on weekends. If your week was slow, be active. If you felt nothing was accomplished during the week, do a weekend project. If you were busy, stop and relax.

44. "Worry about the pennies, and the dollars will take care of themselves." Pay attention to the details in front of you.

45. Do one thing at a time. When you are working on one thing, don't think about everything else you have to do.

46. Allow time every day for privacy, quiet and thinking.

47. Do unpleasant tasks early and enjoy the rest of the day.

48. Delegate responsibility to capable people.

49. Take lunch breaks. Get away from your work in body and in mind. Eat a healthy lunch. Keep healthy snacks in your office desk drawer, glove box, purse

50. Take a vacation, or save money and relive a previous vacation. Dig out the funny photo albums or watch videos of good moments, positive experiences, and shared history.

51. Forgive people and events. Accept that we live in an imperfect world.

52. Be generous. Share your gifts, talents and interests and abilities with others. Have an optimistic view of the world. Most people do the best they can.

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