1. Work on your attitude
How you react to stress is determined by how you perceive a
particular event. Re-frame your response by acknowledging that the stress event is
outside of you. You are the center and controller of your response.
2. Think about something else
Distract yourself to break whatever chain of thought is
producing the stress.
3. Take a mental vacation
Visualize or gaze at a postcard or poster of somewhere you
would like to be and feel safe.
4. Use affirmations
“I can handle this.” “Everyone makes mistakes.” “We are all
human.” “Staying calm helps me solve problems.”
5. Think positively
Think about a success or past achievement.
6. Recite an anti-stress litany
“This too shall pass.” “Tomorrow is another day.”
7. Count to 10
Use the pause to breathe and relax. It will allow a more
relaxed response and lower tension in muscles.
8. Look away
Focus on something at least 20 feet away to let eye muscles
change tension.
9. Take several deep breaths
Stress and tension tighten muscles. Breathe by pushing out
with stomach muscles to bring oxygen and energy into your body. Exhale and let
go of the stress.
10. Get up and leave
If appropriate, leave the stressful situation for a little
while. Go out to lunch. Walk around the block. The exercise and space gives you
time to recover from the stress response.
11. Yell or cry
If the environment is private and safe, emotional release can
be healing.
12. Massage your target muscles
Recognize which muscle groups you tense up when feeling
stress. Massage those muscles to break the stress-tension cycle.
13. Stretch
Stretching muscles reduces the sensation of stress even when
we can’t do anything about the source of the stress.
14. Press on your temples
Ancient application of acupressure using your fingertips
moving in small circles over your temples relaxes muscles elsewhere in your
neck.
15. Drop your jaw and roll it left and right
Notice if you clench your teeth when feeling stress. Yawning
and jaw stretches release tension.
16. Stretch your chest for better breathing
Press your shoulder blades together expanding your chest as
you inhale. Relax as you exhale. Repeat 4-5 times.
17. Relax all over
Use progress relaxation techniques to start with your feet
and move progressively to your head (feet, legs, chest, arms, neck, and head)
relaxing each major muscle group one at a time.
18. Listen to relaxation tapes
Natural sounds or music both can promote relaxation and be
inspiring.
19. Compliment
Give someone a compliment or thank-you.
20. Joke
Share a joke with someone.
21. Smile
Smile at someone or even yourself.
22. Take a minute
Take a minute to gaze at the photo of a loved one on your
desk, wall or in your wallet.
23. Combing
Comb your hair.
24. Drink Water
Get a drink of water.
25. Review an item from your happy file
This is a file where you put birthday cards,
thank you notes, letters of appreciation, photos, etc.
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