Stress Busters - Part II

Compiled by Carol Bailey Floyd and Diana Nielsen

During times of stress, it is very difficult to do things that are pleasurable. Making relaxation and play a regular part of your life will actually reduce the chances of extreme stress. Everyone needs the relief of a smile and some laughter on a regular basis. Here are some ideas that can be useful daily.

This is an ongoing column. The first fifteen stress busters were published in the fall issue of 2003. We will be listing more in future issues. If you can think of any additions, please send them to Mental Health World, preferably by e-mail. You may submit them either to me at nielsen@eznet.net or to the journal at mhw@buffnet.net or send them by snail mail to us at 3108 Main Street, Buffalo, NY 14214-1384.

16. Write three pages every morning spontaneously. Do not worry about spelling, punctuation or grammar. Let your pen go and see what happens. Try this for at least two weeks and you will find that it is an excellent way to connect with yourself, work out problems, find encouragement, strength, set goals, or just babble on. If morning is out of the question, try to establish another regular writing time. It can be a powerful process.

17. Take a music bath. Relax on the floor, sofa or bed and listen to soothing music for about 15 minutes. Let it wash over you and let it clear your mind.

18. Take care of business. If you’ve been putting off a task or duty, bite the bullet, confront the situation, dive in, act now, make a decision, close the books on it, enjoy the relief of getting it over with.

19. Practice positive self-talk. Make a list of things causing stress in your life and your responses to them. For every self-defeating “cause,” write a positive response, such as “I’m the best person for this job.” When you notice a negative thought is doing its evil deeds in your brain,

counterattack it with a positive thought. If you practice this long enough, your attitude will become more positive in a natural way.

20. Try quotation therapy. If you are feeling blue, find a quote that is uplifting and postit in a prominent place at your home or office. You can find a quote to fit every occasion. Quotations are sometimes extreme wisdom packed into a few easily digestible words.

21. Try meditation. It will help you relax and rejuvenate. Close your eyes and mentally follow your breath as it goes in and out. Visualize a peaceful and meaningful scene as you breathe. This exercise is most effective when practiced for 10 to 20 minutes.

22. Change your patterns -- drive a different route, try a new food, wear a hat, tear pictures from a magazine and make a collage. It’s refreshing to get out of your usual routine. Try using whichever hand is not dominant for one day.

23. Organize. Losing things is stressful. Find a place for everything and put everything in its place.

24. Read aloud to a child or older person or find another way to spend time with young children or older people. This slows you down.

25. Have a massage, or practice self-massage. Reach around to [your] left shoulder with [your] right hand from in front. Massage your shoulder muscles, working your way out to your neck to your scalp. Repeat on the other side. Move your fingers into your lower back. Take off your socks and massage your feet. Get into any other places where you feel tension.

26. Draw or paint a picture. Drawing can help you use mental skills you may not use in everyday life. Focus on what you’re drawing, not on how good the picture is. You don’t have to be Rembrandt to relax this way.

27. Do something to avoid temperature extremes. If you’re too hot, find a way to cool off. If you’re too cold, find a way to warm up. Respect the temperature needs of others, negotiating whenever possible.

28. Sit in your garden or a park and listen to the sounds. Hear the birds, traffic, airplane overhead, dogs barking, others talking. Focus on one sound for a few moments, then focus on another, and so on.

29. Go for a bike ride. Remember to wear your helmet.

30. Visit an art museum. For some people the quiet of an art museum is relaxing. When you find a picture you like, spend a few minutes really looking at it.

31. Every night, write down five things that made you feel grateful during the day. Eventhe worst days have moments to appreciate. This will help you go to sleep and wake up in a better mood.