HELPFUL THOUGHTS ABOUT STRESS... How to think about what makes us stressed: Be forgiving of yourself and others. Every day is a gift!
|
|
- Steven Ellis
- 5 years ago
- Views:
Transcription
1 HELPFUL THOUGHTS ABOUT STRESS... How to think about what makes us stressed: Live in the present. Be forgiving of yourself and others. Every day is a gift! Positive thinking doesn't mean always being happy-go-lucky. It means only worry about the things you can change. Keep expectations reasonable. You can't please everyone! HEALTHY PRACTICE TIPS... During times of high stress, eliminate high levels of caffeine in colas, coffee, and chocolate. Always eat enough to stay healthy. Be careful not to overeat or undereat. Sleep tips: Do not eat a heavy meal after 7 p.m. Do not exercise right before bedtime. Do not sleep in front of television before bedtime. Make your "before bedtime routine" relaxing. Do relaxation routine at the same time daily. This will help you develop the habit. Page 1 of 5
2 DEEP BREATHING... EXERCISE SUGGESTIONS: Use a comfortable chair. Relax your back. Your feet should touch the floor or be supported comfortably. Inhale through nose, exhale with pursed lips. Make exhaling slower and longer than inhaling. PRACTICE INHALING AND EXHALING A FEW TIMES TO GET USED TO THE SLOWER EXHALATION. BREATHING EXERCISE: A. INHALE: Spread fingers out. Place both hands on stomach. Concentrate on expanding belly as you inhale through nose. B. EXHALE: Slowly exhale through pursed lips. The exhale should be longer and slower than the inhale. Repeat times, times per day. Page 2 of 5
3 RELAXATION and STRESS... GOALS OF RELAXATION ARE TO: Release tension and stress in various parts of the body Reduce irritability, nervousness, and anxiety Improve concentration skills WARNING SIGNS: Learn to recognize the warning signs of stress: PHYSICAL SYMPTOMS:. tightness in neck and shoulders. high blood pressure. fatigue. irritated bowels. grinding of teeth EMOTIONAL SYMPTOMS:. anger. depression. irritability. apathy. overeating. disturbed sleep pattern Page 3 of 5
4 PROGRESSIVE NEUROMUSCULAR RELAXATION... PROGRESSIVE NEUROMUSCULAR RELAXATION is the process of relaxing and contracting various muscle groups one at a time throughout the body. PNR GUIDELINES: 1. Close eyes and relax body. 2. Squeeze eyelids shut. 3. Put a lot of energy into the squeeze. 4. Breathe normally. Don't hold your breath. 5. Slowly release the tension. 6. Say to yourself: "I am warm. I am calm." Page 4 of 5
5 RELAX THESE BODY PARTS, FOLLOWING THE PNR STEPS. (Add other body parts as you think of them to make your own total body relaxation exercise.) GENERAL RELAXATION GUIDELINES: It takes practice to learn how to relax. Practice relaxation times a week for weeks to develop the habit. Practice to minutes morning and evening. Choose a relaxation technique that is comfortable to do both physically and mentally. Keep surroundings calm and quiet. Turn off television and telephone. Try to eliminate all forms of interruption. Page 5 of 5
6 CHART COPY Routine For: HELPFUL THOUGHTS ABOUT STRESS... How to think about what makes us stressed: Live in the present. Be forgiving of yourself and others. Every day is a gift! Positive thinking doesn't mean always being happy-go-lucky. It means only worry about the things you can change. Keep expectations reasonable. You can't please everyone! HEALTHY PRACTICE TIPS... During times of high stress, eliminate high levels of caffeine in colas, coffee, and chocolate. Always eat enough to stay healthy. Be careful not to overeat or undereat. Sleep tips: Do not eat a heavy meal after 7 p.m. Do not exercise right before bedtime. Do not sleep in front of television before bedtime. Make your "before bedtime routine" relaxing. Do relaxation routine at the same time daily. This will help you develop the habit. DEEP BREATHING... EXERCISE SUGGESTIONS: Use a comfortable chair. Relax your back. Your feet should touch the floor or be supported comfortably. Inhale through nose, exhale with pursed lips. Make exhaling slower and longer than inhaling. PRACTICE INHALING AND EXHALING A FEW TIMES TO GET USED TO THE SLOWER EXHALATION. BREATHING EXERCISE: A. INHALE: Spread fingers out. Place both hands on stomach. Concentrate on expanding belly as you inhale through nose. B. EXHALE: Slowly exhale through pursed lips. The exhale should be longer and slower than the inhale. Repeat times, times per day. RELAXATION and STRESS... GOALS OF RELAXATION ARE TO: Release tension and stress in various parts of the body Reduce irritability, nervousness, and anxiety Improve concentration skills WARNING SIGNS: Learn to recognize the warning signs of stress: PHYSICAL SYMPTOMS:. tightness in neck and shoulders. high blood pressure. fatigue. irritated bowels. grinding of teeth EMOTIONAL SYMPTOMS:. anger. depression. irritability. apathy. overeating. disturbed sleep pattern PROGRESSIVE NEUROMUSCULAR RELAXATION... PNR GUIDELINES: RELAX THESE BODY PARTS, FOLLOWING THE PNR STEPS. PROGRESSIVE NEUROMUSCULAR RELAXATION is the process of relaxing and contracting various muscle groups one at a time throughout the body. 1. Close eyes and relax body. 2. Squeeze eyelids shut. 3. Put a lot of energy into the squeeze. 4. Breathe normally. Don't hold your breath. 5. Slowly release the tension. 6. Say to yourself: "I am warm. I am calm." (Add other body parts as you think of them to make your own total body relaxation exercise.) GENERAL RELAXATION GUIDELINES: It takes practice to learn how to relax. Practice relaxation times a week for weeks to develop the habit. Practice to minutes morning and evening. Choose a relaxation technique that is comfortable to do both physically and mentally. Keep surroundings calm and quiet. Turn off television and telephone. Try to eliminate all forms of interruption. COMMENTS: Patient Name/Number: Clinician Name/Signature: Date: Page 1 of 1
Coach on Call. Letting Go of Stress. A healthier life is on the line for you! How Does Stress Affect Me?
Coach on Call How Does Stress Affect Me? Over time, stress can affect the way you feel, think, and act. You need some time when you are free of stress. You need ways to get relief from stress. Without
More informationThe WorkCare Group, Inc. Content used with permission. StayWell is a registered trademark of The StayWell Company. All rights reserved.
Stress and Your Workday: What is Stress? Relieve Stress Tips for Reducing Stress What is Stress? What is Stress? Stress is our body s response to change. Everyone feels stress from time to time. You can
More informationBREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD
What is it? Focus 5 is a set of exercises that provides you with skills to minimize distraction and develop greater focus for learning. Each exercise can be done in under five minutes. Why do Focus 5 exercises?
More informationTinnitus Activities Treatment. Sleep Session. Sleep 1
Tinnitus Activities Treatment Sleep Session Sleep 1 Overview 1. Normal sleep patterns 2. Things that affect sleep 3. Daytime activities to facilitate sleep 4. Evening activities to facilitate sleep 5.
More information- copyright
Relaxation Exercises Let s start with breathing! Your breathing is often the first thing to be affected by stress. When we are anxious we tend to hunch up the shoulders and breathe in a more rapid and
More informationThis Progressive Relaxation Procedure is yours to use and to distribute as you see fit.
This Progressive Relaxation Procedure is yours to use and to distribute as you see fit. Jacobson s Progressive Relaxation Procedure Progressive Muscle Relaxation (PMR) Edmund Jacobson created the progressive
More informationRelaxing Exercises to Relieve Stress
Relaxing Exercises to Relieve Stress UHN For patients and families Read this pamphlet to learn ways to relax to help you manage stress and lower anxiety. Ways to relax include: deep breathing relaxing
More informationPart 9. Learning How to Relax.
Part 9. Learning How to Relax. 98 What do you like to do to relax 99 Relaxation Exercises. As well as doing things that help you to relax you can do these relaxation exercises. Learning to relax using
More informationThe Zen Desk. Relieving workday stress and tension
The Zen Desk Relieving workday stress and tension What is stress? Definition of stress Is a physical, mental or emotional response to events that causes bodily or mental tension Comes from a situation
More informationProgressive Muscle Relaxation
Module 3 Progressive Muscle Relaxation Introduction 2 Progressive Muscle Relaxation 3 Preparing for Relaxation 3 Relaxation Technique 4 The Calming Technique: Body and Breath 6 Difficulties with Relaxation
More informationRelaxation Techniques
Relaxation is needed for good health. It gives your body and mind a chance to rest and recover from high-stress situations. Your heart rate slows down, blood pressure decreases and muscles relax. Relaxation
More informationRelaxation Techniques Stress Management for Your Mindy & Body
Relaxation Techniques Stress Management for Your Mindy & Body Do you have 5 to 10 minutes of time at home, at work, or the middle of a store to lower your body s reaction to pain, stress, anxiety, or anger?
More informationTips For Better Sleep
NHS Fife Department of Psychology Tips For Better Sleep Help Yourself @ moodcafe.co.uk Sleep and sleep problems There is no correct amount of sleep that everyone must have. Sleep is a natural process that
More informationProphylactic Measures Against Burnout: Helping Supporters of Trauma Victims Relax and Stay Healthy
1 Prophylactic Measures Against Burnout: Helping Supporters of Trauma Victims Relax and Stay Healthy In: Voice of Justice Research Bulletin 141, Phnom Penh 2008, Matthias Witzel PART 2: Relaxation techniques
More informationArousal Control (Stress)
Arousal Control (Stress) *This is to be used for exercise and daily use (homework). Introduction Stress is something everyone experiences on a regular basis. Temporary stress in response to an environmental
More informationLiving Well with HIV: Using Your Mind to Manage Symptoms. Naomi G. Harris, MPH, CHES Myron Tucker Terri L. Wilder, MSW
Living Well with HIV: Using Your Mind to Manage Symptoms Naomi G. Harris, MPH, CHES Myron Tucker Terri L. Wilder, MSW Mount Sinai IAM Resources Nutrition Counseling Peer Support & Training Nursing Care
More informationImproving Your Sleep During Your Hospital Stay
PATIENT & CAREGIVER EDUCATION Improving Your Sleep During Your Hospital Stay This information will help you improve your sleep during your hospital stay. Sleeping well at night can make you feel better
More informationThis module includes informational handouts. and instructional exercise handouts on abdominal breathing, grounding, relaxation, mindfulness,
Relaxation Module The Relaxation Module has been organized so that materials can be handed out sequentially. More advanced skills are built on the preceding foundation. This module includes informational
More informationMastering Calmness. Do you really lose 80% of your intelligence when you get angry or afraid?
Mastering Calmness Do you really lose 80% of your intelligence when you get angry or afraid? YES! The space-mind is in charge of survival. It does not want any interference or distractions while it is
More informationRELAXATION EXERCISES
RELAXATION EXERCISES Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy
More informationEXERCISES, TIPS AND STRATEGIES for Self-Improvement
EXERCISES, TIPS AND STRATEGIES for Self-Improvement 03 :: INTRODUCTION 07 :: 1. MOVING AWAY FROM THE DIAGNOSIS OF I M CRAZY : THE STRENGTHS-BASED APPROACH 12 :: 2. CONNECTING TO OTHERS AND MANAGING YOUR
More informationSleep Management
www.working-minds.org.uk Sleep Management Working Minds UK: Dovey Wilday Consultancy Contact: 07941 196379 SLEEP MANAGEMENT Sleep problems occur frequently in people suffering from depression/anxiety.
More informationAll Emotions Matter: for the Secondary Classroom
All Emotions Matter: for the Secondary Classroom Mental Health Association in New York State, Inc. 1 The goal of this lesson is to: Validate feelings and emotions. Teach students to manage their response
More informationBuilding Strong Families
Building Strong Families Managing Stress Handout #2, Page 1 Activities and Tips to Manage Stress 1. Calming Sounds Activities Play some calming music (like nature sounds, instrumental music, or any music
More informationTake a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin:
OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause
More informationTips for a better night s sleep Carl W. Bazil, M.D., Ph.D.
Tips for a better night s sleep Carl W. Bazil, M.D., Ph.D. General: 1. Go to sleep at about the same time each night, and awaken at the same time each morning. Wide fluctuations between workdays and days
More informationRelaxation and Stress Management. Brought to you by the Counselling Service (RaeLynn Wicklein) ph:
Relaxation and Stress Management Brought to you by the Counselling Service (RaeLynn Wicklein) ph: 9925 4365 email: counselling@rmit.edu.au What to expect today Understanding the connection between stress
More informationMindfulness: Practice and Movement
Mindfulness: Practice and Movement Being mindful can apply to the way our bodies move and feel. In between movement, the body gains benefits by focusing on the pauses or rest. What You Need Electronic
More informationCALM YOUR STRESS AWAY. For free health and spiritual gifts and goodies go to
CALM YOUR STRESS AWAY For free health and spiritual gifts and goodies go to http://www.merrilon.com Calm Your Stress Away First... Imagine You are in the street and a man in uniform comes over to you and
More informationHOW CAN I MANAGE MY TINNITUS?
HOW CAN I MANAGE MY TINNITUS? Around 250 million people worldwide suffer from tinnitus. WHAT IS TINNITUS? Tinnitus is the perception of sounds or noise within the ears with no external sound source. These
More informationrelaxation and nervous system regulation exercises
relaxation and nervous system regulation exercises Objectives to provide a range of simple exercises that encourage the regular practice of relaxation and to help build resilience with increased awareness
More informationINTRODUCTION to BIOFEEDBACK
INTRODUCTION to BIOFEEDBACK Biofeedback is a complementary medicine technique in which you learn to control physiologic activity, such as your heart rate, using your mind. With the help of a biofeedback
More informationBenefits of Mindfulness
Benefits of Mindfulness Practices for Improving Emotional and Physical Well-Being It s a busy world. You fold the laundry while keeping one eye on the kids and another on the television. You plan your
More informationREDUCE YOUR STRESS! This month is all about being happy. Find things that make you happy and do them. It s that simple.
REDUCE YOUR STRESS! MONTHLY WELLNESS CHALLENGE This month is all about being happy. Find things that make you happy and do them. It s that simple. One in 10 people will deal with depression at some time
More informationConcussion & You. A Handbook for Parents and Kids DEVELOPED BY CONCUSSION EXPERTS AT HOLLAND BLOORVIEW KIDS REHABILITATION HOSPITAL
Concussion & You A Handbook for Parents and Kids DEVELOPED BY CONCUSSION EXPERTS AT HOLLAND BLOORVIEW KIDS REHABILITATION HOSPITAL Trusted experts in youth concussion www.hollandbloorview.ca/concussion
More informationTuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details
KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow
More informationModified Yoga helps you recover from heart surgery
MY Program UHN Modified Yoga helps you recover from heart surgery Recovering from heart surgery challenges your body and mind. Use this booklet to guide you through your modified yoga routine each day.
More informationRELAXATION SCRIPT. Pause 10 counts.
RELAXATION SCRIPT Begin by lying on your back with your eyes closed. Allow your feet to fall slightly apart with arms relaxed away from your sides. Scoop your tailbone under and position your hips and
More informationThe Benefits of Mindfulness Meditation for the Elderly
'Mindfulness' is a popular catchword these days. We are inundated with books, shows, movies, articles and even unsolicited emails celebrating the benefits of mindfulness and inviting people to try it.
More informationRelaxation and wellbeing
Relaxation and wellbeing Information for patients, relatives and carers For more information, please contact: Physiotherapy Department Contact Telephone Number: _ Caring with pride 2 Caring about what
More informationTobacco Cessation Toolkit
You notice physical s, like moments of dizziness, sweating, hands trembling or a mild headache. When using tobacco, nicotine increases your heart rate (by about 10 20 beats per minute) and blood pressure.
More informationA Guide to Relaxation Exercises
Relaxation Exercises Muscular relaxation exercises and deep breathing are two common techniques to help people to relax and combat symptoms of anxiety. They may also help to ease symptoms of depression.
More informationPelvic floor awareness for psychosexual therapy Information for men
Pelvic floor awareness for psychosexual therapy Information for men Yes men have pelvic floor muscles too! The pelvic floor muscles support the bottom of the pelvis and the organs inside the pelvis (lower
More informationHyperventilation Syndrome - what is it and how to manage it
Hyperventilation Syndrome - what is it and how to manage it What is hyperventilation syndrome? Hyperventilation happens when you breathe more than your body naturally needs. Hyperventilation syndrome (HVS)
More informationTaking Care of Your Back
Taking Care of Your Back Most people will feel back pain at some point in their lives, but not all back pain is the same for everyone. The good news is, most low back pain improves without any treatment
More informationModule 04: Sleep. Module 04:
Module 04: Sleep Module 04: Sleep Module 04: SLEEP This module includes the following sections: Key Messages Common Sleep Challenges Medications and Sleep Tips from Families for Getting a Good Night s
More informationElder Chair Yoga. Opening Pose Benefits: Relaxes body and enhances awareness. Photo courtesy of Ryan McGraw. Key Actions
Elder Chair Yoga Opening Pose Benefits: Relaxes body and enhances awareness Key Actions Photo courtesy of Ryan McGraw Please make sure the wheelchair is locked Please use towels/blankets/pillows to support
More informationActivity. Activity. Heart & Stroke Living with Heart Failure
Activity Join our Community of Survivors, to share, learn and connect with others who are living with heart failure. Sign up at heartandstroke.ca/connect 18 Why People With Heart Failure Should Keep Active
More informationCHEEK SENSORY-MOTOR - 1 Proprioceptive (Touch and Move): Lift Side
CHEEK SENSORY-MOTOR - 1 Proprioceptive (Touch and Move): Lift Side Touch cheek, then press fingers into cheek to assist lift. Lift cheek without fingers. CHEEK SENSORY-MOTOR - 2 Proprioceptive (Touch and
More informationRoutine For: OT - General Guidelines/Energy Conservation (Caregiver)
GENERAL GUIDELINES - 9 Tips for Exercise: Body Mechanics for Helper - To protect back, stay as upright as possible and keep head in line with trunk. - Always position yourself as close as possible to the
More informationCOPD & Managing Your Disease at Home
COPD & Managing Your Disease at Home Oxygen and Activity The importance of activity: Activity is important for everyone. When you have COPD your activity level may be low because breathing is difficult
More informationCreated by Support Plus, 2017 Sleep
Created by Support Plus, 2017 Sleep You might want to look at this leaflet with someone you trust like a healthcare worker Sleep Contents Page Sleep Facts Page 3, 4 and 5 Sleep Problems Page 6 Why do people
More informationHeartfulness Practices
Practices relaxation Sit comfortably. Gently close your eyes. Wiggle your toes. Feel the energy entering into your toes from Mother Earth. See its relaxing effect. Let this energy move upward to your feet
More informationStress Management: Techniques for Cancer Survivors
Stress Management: Techniques for Cancer Survivors Samantha Burns Artherholt, PhD Fred Hutchinson Cancer Research Center Seattle Cancer Care Alliance What I ll I talk about What is stress? Stress management
More informationTake Charge of Your Pain Program: Patient Booklet
Take Charge of Your Pain Program: Patient Booklet TABLE OF CONTENTS ABOUT THIS BOOKLET... 3 THINGS TO KNOW ABOUT PAIN... 4 Pain Gate... 6 BECOMING MORE ACTIVE... 7 RELAXATION... 8 DEEP BREATHING... 9 IMAGERY...
More informationThe Mitchell Method of Physiological Relaxation. A simple technique suitable for all
The Mitchell Method of Physiological Relaxation A simple technique suitable for all The Mitchell Method of Physiological Relaxation The Mitchell Method of physiological relaxation - often known as the
More informationTen tips for a good night s sleep
Ten tips for a good night s sleep This task set contains: Teacher instructions Reading text Learner response sheet Answer key Marking and feedback to learners When marking the learners' responses please
More informationThe Complete Healthy Back System
The Complete Healthy Back System Unlock Your Back Body s Healing The Healthy Checklist Potential Introduction Welcome to the Back to Life Healthy Back Checklist. This checklist is full of simple tips and
More informationExercises After Breast Surgery
PATIENT & CAREGIVER EDUCATION Exercises After Breast Surgery This information describes how to do arm and shoulder exercises, a breathing exercise, and scar massage after your breast surgery. Starting
More informationHealthy Habits for Sleeping
Healthy Habits for Sleeping Depression often causes a disruption in sleep patterns. Poor sleep contributes to daytime fatigue, low energy, irritability, decreased concentration and increased depression.
More informationSleep & Relaxation. Session 1 Understanding Insomnia Sleep improvement techniques Try a new technique
Sleep & Relaxation Sleep & Relaxation Session 1 Understanding Insomnia Sleep improvement techniques Try a new technique Session 2 Dealing with unhelpful thoughts Putting these techniques together for better
More informationSession 16: Manage Your Stress
Session 16: Manage Your Stress Stress is part of life. However, you can learn better ways to take care of yourself when faced with stress. Stress is not always bad. Some stress can make life interesting
More informationA Guide to Getting the Best Sleep Possible
A Guide to Getting the Best Sleep Possible BEST POSITIONS FOR SLEEP On your back: Sleeping on your back makes it easy for your head, neck and spine to maintain a neutral position. On your side: Side-sleeping
More informationManagement of Chronic Obstructive Lung Disease
Management of Chronic Obstructive Lung Disease 慢性阻塞性肺病的治療與護理 Chapter Three Put Yourself in Control LEARNING HELPFUL WAYS TO BREATHE Learning helpful ways to breathe means learning to use your lungs smarter
More informationRefresh. The science of sleep for optimal performance and well being. The Magic of Mindfulness
Refresh The science of sleep for optimal performance and well being Unit 5: The Magic of Mindfulness We realize that everyone has different ideas about how to relax. Some people are more open to alternative
More informationGentle Nighttime Routine
Gentle Nighttime Routine Whether it s breathing to slow the heart rate or a yoga pose to calm the mind, a simple routine can be effective for a better night s sleep. Your Timing: Institute a regular bedtime
More informationTips and techniques guide Helping you through your working day in ED and beyond
Tips and techniques guide Helping you through your working day in ED and beyond I have to look after myself, otherwise I just can t keep going. It s an important part of being able to do my job properly.
More informationa stimulant in coffee, tea, chocolate, and some soft drinks 2. to believe something without knowing the facts 5.
In this lesson, you will discuss everyone s favorite subject sleep! If you re not a good sleeper, you ll learn five things that could be keeping you awake. If you do sleep well, you can share your tips
More informationHOW TOBACCO AFFECTS ME
HOW TOBACCO AFFECTS ME 1. 2. 3. 4. 5. 1. 2. 3. 4. 5 Ways I Notice How Tobacco Affects My Health or Body 1. 2. 3. 4. 5. 5 Reasons Why I use Tobacco 5. 5 Reasons Why I want to be Tobacco- Free WHY I WANT
More informationStress Less Desk Moves
Stress Less Desk Moves Identify two stressful situations from this week 1. Thoughts: Feelings/Sensations: Question or Reframe: 2. Thoughts: Feelings/Sensations: Question or Reframe: Rate Your Current Level
More informationand breathing Relaxation techniques East and North Hertfordshire NHS Trust Patient Information Series PI 83 a patient s guide
Relaxation and breathing techniques Patient Information Series PI 83 East and North Hertfordshire NHS Trust 2 a patient s guide Relaxation and breathing techniques Contents Introduction 4 When and where
More informationPATIENT INFORMATION Chronic Pain Self-Management Relaxation
PATIENT INFORMATION Chronic Pain Self-Management Relaxation Stress and the benefits of relaxation Stress is often spoken of in very negative terms but we all need a certain level of stress to function
More informationTHE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME
THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME 1 Foreword More and more research is proving that Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression. Mindfulness
More information"Locating & Feeling" the Muscles of your "Core"
"Locating & Feeling" the Muscles of your "Core" To realize the full benefit of these exercises, it is important to sense the abdominal muscles that stabilize your "core". Starting position: Lie on your
More informationCommon complaints included: "No one can hear me!" "My voice wears out too quickly." "My throat feels so tight and strained."
PART ONE OF THREE ARTICLES The George Washington University Speech and Hearing Center in Washington DC has treated clients with voice problems since the 1970 s. One of the most common vocal issues that
More information7 Morning Stretches to Start Your Day
7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might
More informationA GUIDE TO BETTER SLEEP. Prepared by Dr Grant Willson Director, Sleep and Lifestyle Solutions
A GUIDE TO BETTER SLEEP Prepared by Dr Grant Willson Director, Sleep and Lifestyle Solutions A GUIDE TO BETTER SLEEP Good sleep is one of life s pleasures. Most people can think of a time when they slept
More informationSession 5. Bedtime Relaxation Techniques and Lifestyle Practices for Improving Sleep
Session 5 Bedtime Relaxation Techniques and Lifestyle Practices for Improving Sleep Lesson 1: Relaxation Techniques at Night and Lifestyle Practices That Improve Sleep Using Relaxation Techniques to Aid
More informationNursing women should consider feeding their infants before exercising in order to avoid the discomfort of engorged breasts.
POSTPARTUM EXERCISE Physical activity can be resumed as soon as you are physically and medically safe. This will certainly vary from one woman to another and will depend on the mode of delivery. Women
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationHow to Keep Stress from Getting in the Way of Your Fitness
How to Keep Stress from Getting in the Way of Your Fitness Relaxation Techniques to Manage Stress and Improve Your Physical and Mental Health By Drew Manning 1 Legal Notice: This ebook is copyright protected.
More informationRelaxation HOW TO SELF-SOOTHE & CREATE CALM
Relaxation HOW TO SELF-SOOTHE & CREATE CALM Learn the Simple Methods for Self-Soothing and Reducing Stress The Gottman Institute According to John Gottman s research, one predictor of relationship quality
More informationAnxiety is a feeling of fear, unease, and worry. The source of these symptoms is not always known.
Stress and Anxiety Stress can come from any event or thought that makes you feel frustrated, angry, or nervous. Anxiety is a feeling of fear, unease, and worry. The source of these symptoms is not always
More informationOn my way through success!
MINI-GUIDE TO QUIT SMOKING DISCOVER THE WINNING CONDITIONS On my way through success! QUITTING SMOKING IS ONE OF THE MOST PRECIOUS GIFTS YOU CAN GIVE YOURSELF TO IMPROVE YOUR HEALTH THE BENEFITS BEGIN
More informationUnderstanding Emotional TRIGGER. What are triggers?
What are triggers? We all have emotional triggers. Perhaps someone makes an off-hand comment about how you look, your new project at work, how you seem a little tired lately, or a comment about someone
More informationTONGUE SENSORY - 1 Finger Manipulation Center Front. Hold tongue tip by placing thumb under tongue and two fingers on top of tongue at tip. Squeeze.
TONGUE SENSORY - 1 Finger Manipulation Center Front tongue tip by placing thumb under tongue and two fingers on top of tongue at tip. Squeeze. TONGUE SENSORY - 2 Finger Manipulation Center Middle tongue
More informationD E E P C O R E A C TIVATION
Diaphragm Release D E E P C O R E A C TIVATION 1. Place fingers at base of sternum, curl fingers under ribs 2. Work down ribs feeling for tender spots 3. Massage tender spots (curl fingers / pull up) 4.
More informationManaging Sleep Problems after Cancer
Managing Sleep Problems after Cancer For cancer survivors Read this resource to learn about: What a sleep problem is What causes it What you can do to improve your sleep When to talk to your doctor Please
More information10 session activity guide for women s circles
WOMENS CIRCLE Being a Well Woman 10 session activity guide for women s circles Authors: Julie Humbel-Courtney, Jamie Lodermeier-Fay, & Vicki K. Pitstick With Giovanna Taormina and Beth Hossfeld, MFT Week
More informationWHAT IS STRESS. The result of this can have an effect on your physical health and can also change your behavior in the following ways:
STRESS We live in an increasingly stressful world. Pressures of work, family, finance and relationships can take their toll and it can be hard to find time to destress and unwind. Health guru Tiffiny Hall
More informationRob Wood s Home of Fitness Testing;
Rob Wood s Home of Fitness Testing; www.topendsports.com These tests are designed to quickly gauge a person's general fitness level and to act as a benchmark for future testing. After taking the test,
More informationYOU REALLY NEED TO SLEEP: Several methods to improve your sleep
YOU REALLY NEED TO SLEEP: Several methods to improve your sleep Sleep is essential to our well-being. When humans fail to get good sleep over a period of time, numerous problems can occur. CAN T SLEEP!!
More informationExercises at your Desk
Exercises at your Desk Background Average worker spends 3 hours/day sitting A lot of us probably sit more. Long hours of occupational sitting have been linked to many health problems: increases odds of
More informationManaging Insomnia: an example sequence of CBT-based sessions for sleep treatment
Managing Insomnia: an example sequence of CBT-based sessions for sleep treatment Session 1: Introduction and sleep assessment -Assess sleep problem (option: have client complete 20-item sleep questionnaire).
More informationI Feel: Stressed Lesson Plan
I Feel: Stressed Lesson Plan Course Description This course is designed to define stress and identify its causes. It will also discuss ways to reduce stress and suggest who young people can turn to when
More informationPhysical and Mental Energy
Chapter 7 Physical and Mental Energy Controlling Your Energy Levels PHYSICAL AND MENTAL ENERGY Controlling Your Energy Level for Competition I mean I try to just, you know, be calm. Sure, you can be nervous
More informationHow to Reduce Test Anxiety
How to Reduce Test Anxiety To reduce math test anxiety, you need to understand both the relaxation response and how negative self-talk undermines your abilities. Relaxation Techniques The relaxation response
More informationHyperventilation Syndrome
Hyperventilation Syndrome An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please visit www.uhb.nhs.uk/patient-information-leaflets.htm
More informationDeep breathing for stress relief
Deep breathing for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy to learn, can be practiced almost anywhere, and provides
More informationHoliday Stress, and how to overcome it! by Phyllis LeFevre, Certified NLP Life and Wellness Coach,
Holiday Stress, and how to overcome it! by Phyllis LeFevre, Certified NLP Life and Wellness Coach, phyllis@inspiremomentum.com Most of us visualize the holidays fondly -- at least when they're pretty far
More information