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Simple Strategies for Stress ManagementBy James M. Rippe, M.D.
Stress is a fact of modern life. You can’t avoid it, but you can reduce its negative effects. These simple strategies can help you keep stress at bay and enhance your sense of balance and well-being.
Get regular physical activity.
Research shows that regular physical activity, such as the Balanced Life Walking Program in your Activity Planner, improves mood and relieves stress. You can further enhance this by using a focus technique such as visualization or repeating a short phrase while while you walk.
Eat balanced daily nutrition.
Balanced nutrition rich in vitamins, minerals, and antioxidants supports a healthy immune system and may help to combat inflammation associated with the body’s stress response system. Your weekly Nutrition Planner can help you achieve this goal.
Take quick “10-Minute Timeouts” at work or home.
When you need a stress break, shut your door or find a quiet place, turn off your phone, and sit quietly. Focus gently on breathing in and out or on relaxing your muscles from your toes to your neck. Just 10 minutes can release lots of tension and stress. You can even schedule timeouts with your weekly Well-Being Planner.
Observe work/life boundaries.
Schedule daily time for yourself and your family—note this time in your weekly Well-Being Schedule if you like. Leave work at your workplace. Shut off your cell phone or BlackBerry® in the evenings. Check message or business email only once. Communicate those boundaries clearly to your coworkers.
Live in the present.
Enjoy today. Don’t increase anxiety by regretting the past or fearing the future. You can only live one day at a time. Personalizing your Balanced Life Plan can give you a clear direction, freeing you up to live in the present and enjoy it.
Get the rest and sleep you need.
Rest and sleep can help you combat stress. They also can help your body recover from the daily “hits” each cell takes as part of normal metabolism and outside environmental forces. Getting seven to eight hours of sleep each night supports this process. Don’t forget to plan time off just for yourself and your family, too. Taking a day or half day off can be wonderfully restorative.
A growing body of research shows how effectively these simple techniques can reduce the impact of the stress you encounter. I’ve personally seen these techniques work for hundreds of different patients and clients. They can work to create better balance for you, too.
Topics:
Stress Management, Caring for Yourself
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Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
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