Home » Education

Stress Management

2 Comments
- Great Links
- New Guestbook

4 Like

Like 4

Pin It

Ranked #28,441 in Education, #523,246 overall | Donates to Squidoo Charity Fund, Soldiers Angels, Food for Everyone Foundation

Am I stressed?

Are you stressed out at work, at home, or even both? Would you like to learn how to deal with your stress in an effective way? You have come to the right place!

Stress begins with a life situation that knocks you out of balance. Usually, the routine of daily experience prevents us from being aware of life as we live it. In this lens, I will mention some great stress relievers, and I will post some books about stress management. The information in each section I write is from: "Comprehensive Stress Management" by Jerrold S. Greenberg.

Don't forget to favorite this page if you like it.

Spotlight on Comprehensive Stress Management

Comprehensive Stress Management

by: Jerrold Greenberg

Amazon Price: $6.93 (as of 06/04/2012)

This is the book I have mentioned throughout this lens. There are many ways to learn about dealing with and managing stress.

How's Your Self-Esteem?

Your self-esteem affects how you behave. If you don't think well of yourself, or good thoughts, you will not trust your opinions or decisions, and you will be influenced more by others.

--

The very essence of stress management requires confidence in yourself and in your decisions to control your life effectively.

Seek feedback from friends and family about your strengths and weaknesses, and be more open with them about your thoughts, feelings, passions, and frustrations.

Credit: Comprehensive Stress Management by: J. Greenberg

Manage Your Stress

Meditation

Meditation has been one of the most researched relaxation techniques. Meditation is best learned in a relatively quite, comfortable environment. Once you become experienced, you can pretty much meditate anywhere.

Find a quite area, and a soft chair. Use a straight-backed chair so you don't fall asleep. Be seated in the chair with your buttock pushed against its back, feet slightly forward of your knees, and your hands resting either on the arms of the chair or your lap.

Let your muscles relax, do NOT try to relax. Let it happen. Close your eyes and repeat in your mind the word "one" every time you inhale and "two" when you exhale. Do not consciously control or change your breathing; breathe regularly. Continue for 20 minutes. It is recommended that you meditate twice a day for 20 minutes each time.

When you finish meditating, give your body a chance to become readjusted to normal routines. Open your eyes gradually, first focusing on one object in the room, then focusing on several objects. Take deep breaths and stretch.

There are other ways to meditate, this is an easier example for starting out. See my links for sites about meditating.

Credit: Comprehensive Stress Management by: J. Greensberg

Autogenic Training

Autogenic training is a relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling. The purpose of the autogenic training mentioned here is for relaxation, so its a modified version. Again taken from "Comprehensive Stress Management" by J.Greensberg.

There are 3 basic positions for doing autogenics: one reclining and two seated. For the reclining position, lie on your back, feet slightly apart, toes pointing away from the body. The first seated position uses a stool or low-backed chair upon which you sit without support for your back. The first is where you use a chair with back support.

Here are the six initial stageso autogenic training that precede the use of imagery:

1) Focus on sensations of heaviness throughout the arms and legs (beginning with the dominant arm or leg).

2)Focus on sensations of warmth throughout the arms and legs (begininng with dominant arm or leg).

3)Focus on sensations of warmth and heaviness in the area of the heart.

4)Focus on breathing.

5)Focus on sensations of warmth in the abdomen.

6)Focus on sensations of coolness in the forehead.

You should focus, practice and master each stage before beginning the next!

Example of Stage 1: Heaviness
"My right arm is heavy...."
"My left arm is heavy..."
and so on.......

Part of autogenic training employs images of relaxing scenes to translate body relaxation into mind relaxation. Examples are visualizing a sunny day on the beach, or a warm carpeted room by a fire. You decide what makes you relax.
Answer these questions:
-What is the temperature at the scene?
-Who is there?
-What colors are present?
-What sounds are present?
-How are you feeling?

Sometimes called autogenic meditation, visulization of relaxing images begins by rotating your eyeballs inward and upward as if you were attempting to look at your own forehead. This procedure alone has been shown to result in increased alpha brain-wave activity. The next step involves practicing visualizing one color in your whole field of vision-any color you choose. Next, visualize colors making pictures. When that is accomplished, practice visualizing one object against a dark background. The next phase of autogenic meditation instructs you to visualize abstract ideas (such as freedom).

It takes time and practice to work through each of these stages and to master them. I would recommend buying the book I have been mentioning (in amazon spotlight) or another book on autogenic training to learn more about it.

ENJOY!!

Stress Management

Am I stressed?

Spotlight on Comprehensive Stress Management

How's Your Self-Esteem?

Manage Your Stress

Meditation

Autogenic Training

Great Links

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

Please pick your widget size and display. Then click "Make the Widget" to get the code that's just right for you.

Voila! Just copy and paste this code into your own site. Have fun!

Oopsey! Please login to Squidoo in order to add this module to your lens.

Some of my other lenses:

Stress Art

New Guestbook

by sarahjjac

Explore related pages

Related Tags

Want our Newsletter?