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
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
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
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
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
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