The document discusses various ways to manage stress and anxiety. It defines stress as the body's non-specific response to demands and notes that anxiety is a feeling of apprehension or fear from an unknown source. It then provides tips to reduce stress such as organizing one's life, practicing relaxation techniques, taking breaks, communicating, and maintaining a healthy lifestyle. Several relaxation techniques are also described, including meditation, imagery, progressive muscle relaxation, and diaphragmatic breathing.
This document discusses how stress affects the brain and body and explores mindfulness and meditation as ways to manage stress. It summarizes that stress activates the body's fight or flight response through the autonomic nervous system and hormones. Prolonged stress can impair brain regions and exacerbate mental health issues. The document then outlines how mindfulness and meditation have been shown in studies to produce measurable changes in brain regions involved in stress and emotion regulation, allowing people to better manage stress and negative thought patterns. Regular practice can help people live more in the present moment and cope with stressors in a healthier way.
The document discusses meditation as an alternative to medication for treating sleep disorders. It describes how meditation can improve physical, mental, emotional, and spiritual well-being. The document then provides a 10-step mindfulness meditation practice for better sleep. The steps guide the reader to focus on breathing, body scanning for tension, replaying the day's events, and mentally relaxing each body part to drift off to sleep.
The document provides 63 ideas for getting rid of depression by taking charge of one's brain. Simple cognitive techniques and low-key physical activity can lessen pain and stimulate more productive thinking. The key is to reduce neural activity in the subcortex that causes pain and panic, and re-power the neocortex through cognitive exercises like thinking neutral thoughts to interrupt depressive thought patterns. Behavior can overcome feelings, so staying active and focusing outwardly on tasks can help overcome depression.
Mindfulness promotes an accepting stance towards experiences rather than fighting or avoiding experiences.
Mindfulness requires the willingness to experience them.
This document outlines session 4 of a mindfulness coaching program. It discusses debriefing homework from the previous session and covers topics like acceptance, dealing with unpleasant situations, the consequences of resistance, and mindfulness practices for both pleasant and unpleasant experiences. Exercises are described to help participants experience the difference between resistance and acceptance. Homework involves practicing a 3-minute breathing exercise daily and logging meditation experiences and observations about dealing with pleasant and unpleasant situations. The session aims to help participants reduce struggles and conflicts by cultivating acceptance of present experiences through mindfulness.
This document outlines a six-week mindfulness journal intervention using breathing exercises, meditation, and yoga. It provides instructions and outlines for each weekly module, including practicing breathing exercises for 5-7 minutes 3 times per week, mindful walking meditation for 5-20 minutes, and recommended yoga poses. Participants are asked to journal after each exercise about their experience, thoughts, and ability to focus on the present moment. The goal is to help reduce stress and negative reactions through mindfulness practices.
The document provides tips for relaxation including practicing deep breathing exercises for at least 5 minutes daily in a quiet environment. It recommends tensing and relaxing different muscle groups while focusing on the sensations. Regular practice is important to help control anxieties and make relaxation a habit. Being mindful during the exercises can help regain focus and control in life.
When you are feeling down...please watch this! Mau Isshiki
This document introduces a method from Fractal Psychology to control emotions and recover from feeling depressed. The method involves separating one's "Adult Self" from one's "Child Self" and having the Adult Self comfort and encourage the Child Self using modification statements. Practicing this allows one to regain energy and motivation from within, without relying on others for support. Key aspects include imagining one's childhood self, experiencing its emotions, and replacing negative thoughts with positive encouragement from the perspective of the Adult Self.
Explore the Multiple Dimensions of Motivation, Readiness for Change and Motivational Enhancement Strategies in order to prevent relapse and maintain treatment momentum
The document discusses the benefits of chanting the mantra "Om" or "Aum" for reducing stress and improving mental and physical well-being. It explains that chanting Om activates different chakras in the body and has positive effects like reducing laziness, improving sleep, concentration and decision making. Regular practice of Om chanting also leads to benefits like peace of mind, better health, digestion and memory according to studies.
Find out how to meditate properly and top 5 tips for daily meditations. Get more information on how to meditate properly @ http://www.YourBestMeditation.com
A guide to staying mentally fit a guide for students written by studentsMichel Newman
The document defines mental health as "a state of emotional and social wellbeing in which the individual can cope with the normal stresses of life and achieve his or her potential". It states that mental health involves being able to deal with everyday pressures and work towards one's goals.
Relaxation & Mind Clearing to Decrease StressRick Liva
This document provides guidance on relaxation techniques and thought clearing to reduce stress. It recommends practicing relaxation daily through meditation, focusing on breathing and relaxing individual muscle groups. Regular practice of 15-30 minutes per day is suggested to develop the ability to manage thoughts, relax the body, and experience reduced stress and increased mental peace. Specific techniques like the body scan meditation are described to help direct attention to different parts of the body and release tension.
This document provides information about anxiety and how to live an anxiety-free life. It discusses causes of anxiety, coping strategies like exercise, yoga, meditation and relaxation techniques. It warns that untreated anxiety can worsen to anxiety depression and outlines treatment options like cognitive behavioral therapy and prescribed medication. The key message is that anxiety is treatable and with the right practices one can overcome it.
This document provides information about an energy psychology technique called the Six Healing Sounds. It is based on Chinese medicine and Taoist philosophy. The technique involves making sounds to clear negative emotions associated with different organs. Each organ is associated with a negative emotion and positive emotion. Making the sound for each organ helps clear the negative emotion and fill the organ with the positive emotion instead. This helps balance energy in the body and reduce stress and illness. Examples are provided of how to use the sounds to clear sadness, fear, anger, impatience, and worry by transforming those emotions into courage, gentleness, kindness, love and compassion.
Objectives
Define mindfulness
Discuss how mindfulness can be beneficial
Differentiate it from meditation
Explore the concepts of mindfulness
Identify Mindfulness Activities
Este documento describe un proyecto de emprendimiento para estudiantes de 15-17 años en España, Francia y Finlandia. El objetivo es crear una empresa online para vender productos hechos de materiales reciclados. Los estudiantes aprenderán sobre empresas, marketing, ventas y tecnología. Trabajarán en equipo para diseñar la página web, fabricar productos, y administrar la empresa de forma colaborativa entre los tres países. El proyecto durará un curso escolar completo y evaluará tanto los conocimientos de los estudiantes como el éxito
Do you have problem areas? Do some areas seem to lag or sag? Frustrating, isn’t it! A balanced look is possible. We have great surgical and nonsurgical options, tailored to the needs of men, to help you get the appearance you want.
Call Dr. Iteld at 312.757.4505 or send us an email at info@driteld.com to schedule a confidential consultation. Because you deserve to look hot!
The report describes efforts to promote participation and decision-making for Diana, a 17-year-old girl with intellectual disabilities living in a small group home. Staff broke the process of redecorating Diana's room into smaller, more manageable steps of choosing paint colors, curtains, and bedding. This allowed Diana to make meaningful choices at her own pace. Through this process, Diana gained confidence and began actively choosing subsequent changes for her room. The project highlights the importance of adapting participation methods to the individual's needs and abilities.
Digitalpreservationeurope (DPE) aims to create a collaborative platform for research and experience sharing in digital preservation. Its objectives are to foster collaboration among existing projects and initiatives, and to raise awareness of digital preservation challenges among different communities. DPE has cooperation agreements with CASPAR and PLANETS to provide a shared web platform and services.
Teks tersebut membahas penelitian yang menguji dampak praktik manajemen laba terhadap relevansi informasi keuangan perusahaan, khususnya laba dan nilai buku. Penelitian ini membedakan proksi manajemen laba menjadi short-term dan long-term discretionary accruals dan mengujinya terhadap 495 perusahaan di Indonesia tahun 2003-2005. Hasilnya menunjukkan bahwa baik laba maupun nilai buku masih relevan sebagai indikator kiner
El documento habla sobre la inteligencia artificial. Define la inteligencia artificial como un área multidisciplinaria que estudia la creación de entidades capaces de razonar por sí mismas utilizando la inteligencia humana como paradigma. El documento se enfoca en proporcionar una definición básica de inteligencia artificial.
Victoria E. Machado is an actress with over 32 years of experience in film, television, and theater. She has appeared in over 22 productions and worked with many casting agencies and production companies. Fans may recognize her from films like "Baby Driver" and "Greenleaf" or shows such as "Wonder Woman." Victoria has also participated in acting classes, modeling, and music. She has utilized her talents internationally in places like South Africa, China, and Mexico.
El documento describe las VLAN (redes de área local virtual), que permiten crear subredes lógicas independientes dentro de una red física. Explica que una VLAN separa los dispositivos de red para controlar su comunicación, y que se gestionan a través de switches o routers configurables. También resume los tipos de VLAN y cómo configurar switches y routers para implementar VLAN y permitir la comunicación entre ellas.
This document discusses algorithmic complexity and developing theoretical models to quantitatively predict algorithm performance. It provides an example of modeling the runtime of a particle simulation algorithm. Key points:
- Algorithmic complexity analysis measures how an algorithm scales with input size using asymptotic Big O notation.
- A practical runtime model accounts for implementation-specific constants and is fitted to runtime data to solve for parameters.
- The example models simulation and processing times separately for a particle simulation algorithm running in parallel.
- The developed model closely matches actual runtimes and can be used to predict performance for different input sizes and processor counts.
Mohamed Ismail Abd-El Ghany is an Egyptian national seeking a supply chain role. He has over 10 years of experience in logistics and warehouse operations, most recently as a Warehouse Team Leader for Agility Logistics Egypt. He has a bachelor's degree in foreign trade and various training in logistics, warehousing equipment, safety, business skills, and computer programs like Excel and ERP systems. He is married, fluent in Arabic and English, and aims to maximize his experience to achieve organizational goals.
The document appears to be the agenda and presentation for Recticel's annual ordinary shareholders meeting on 26 May 2015. It includes a discussion of Recticel's 2014 consolidated and combined results, a 1Q2015 trading update, a dividend proposal and outlook for 2015, and an update on Recticel's strategy. The agenda also lists resolutions that will be covered during the meeting.
Alexander Graham Bell was a Scottish scientist who invented the telephone in 1876. He was born in 1847 in Edinburgh and was interested in electricity from a young age, as his father ran a school for deaf people. While working on an amplified sound device to help his deaf wife communicate, Bell accidentally invented the telephone, creating the first device that could transmit voice over a wire. He went on to found the Bell Telephone Company and received patents for 18 inventions, including the telephone, helping revolutionize long-distance communication.
Stress-Management seminar for aspiring managers-PPT.pptxSevBlanco
This document provides information on stress management techniques. It discusses various causes of stress, including problems with relationships, work, and finances. It also outlines physical, emotional, and cognitive symptoms of stress like headaches, mood changes, and difficulty concentrating. The document recommends healthy coping strategies for dealing with stress, such as exercise, deep breathing, laughter, and seeking social support. It emphasizes accepting what you cannot change and taking responsibility for your own stress responses.
Control you anxiety quickly and easily with invaluable tips and suggestions including, breathing exercises, meditation, relaxation techniques and more so that you can finally overcome this debilitating condition.
The document provides 25 ways to balance the mind, body and soul through practices like meditation, yoga, spending time in nature, maintaining a healthy diet, getting enough sleep, volunteering, and expressing gratitude. It emphasizes that true health involves caring for the physical, mental, emotional and spiritual needs of the whole self.
This document provides information on self-care for mental health professionals. It discusses the importance of self-care, building resilience, and tips for improving resilience like getting connected and remaining hopeful. It also covers well-being, stress, stress reduction techniques, self-compassion, clinical supervision, grounding exercises, and developing a self-care plan. Key areas of self-care discussed include physical, psychological, emotional, relational, spiritual, and workplace self-care.
Immunityplaysavitalroleinfightinganydisease.ItistruewithCoronaaswell.
Theimmunesystemsisdesignedtofightoffsicknessesandviruses.Butunfortunately,theimmunesystemcangetaffectedbymanythings.Thispreventsourbodiesfromeffectivelyfightingsickness
Yourphysicalfitnesslevelsalonedon’tdefineyourimmunity,thoughitdoesplayamajorroleinbuildingitup.
it's about food, excercise and medicines
It haunts me a lot after seeing my clients being nervous to enter my chamber; the role of a counsellor is nothing but to increase the life skill of living that they lack.
This document provides 8 ways to boost immunity during the pandemic, including through food, exercise, sleep, habits, emotions, breathing, meditation, affirmations, and perspective. It recommends superfoods like garlic, ginger, and turmeric to boost immunity. Exercise is said to mobilize immune cells. Quality sleep is important for healing and rebuilding immunity. Developing good daily habits around hygiene can also boost immunity. Negative emotions like fear can weaken the immune system, so tips are provided to manage emotions. Breathing and meditation exercises are outlined to relax the mind and focus on the present. Affirmations and broadening one's perspective are additionally recommended to change negative thought patterns and view challenges with more acceptance and gratitude.
This document provides 8 ways to boost immunity during the pandemic, including through food, exercise, sleep, habits, emotions, breathing, meditation, affirmations, and perspective. It recommends superfoods like garlic, ginger, and turmeric and exercises like yoga, stretching, and walking. It also emphasizes the importance of sleep, developing healthy habits, managing negative emotions through breathing exercises and meditation, using positive affirmations, and maintaining the right perspective. The overall message is that lifestyle factors play a key role in immunity and one should adopt these practices to fight the virus.
This document provides information and techniques for calming oneself, including regulating emotions and relaxing the body and mind. It discusses how anger activates the primitive brain and sympathetic nervous system. Several calming techniques are described such as diaphragmatic breathing, awareness breathing, relaxation exercises that involve tensing and relaxing muscles or focusing on breathing, and meditation. Listening to calm music and stimulating certain brain waves is also suggested as a calming method. Overall the document offers a variety of strategies for soothing oneself and reducing stress and anger through breathing practices and relaxation.
This document discusses how mindfulness and paying attention to the present moment can lead to greater happiness. It provides tips for mindfulness such as mindful breathing, focusing on positive thoughts and experiences, and training attention. Mindfulness is shown to have mental, physical and workplace benefits through improving focus, decision-making, stress reduction and more. The science behind these benefits is explored, demonstrating how mindfulness impacts the brain.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
How to Be Happy: 25 Habits to Add to Your Routine
Yes, it’s possible
Happiness looks different for everyone. For you, maybe it’s being at peace with who you are. Or having a secure network of friends who accept you unconditionally. Or the freedom to pursue your deepest dreams.
Body scan meditation is a type of mindfulness meditation in which you focus your attention on different parts of your body, from your toes to your head. As you scan your body, you pay attention to any sensations you feel, such as itching, pain, or warmth. You may also focus on your breath and how it feels as it moves in and out of your body.
The goal of body scan meditation is to increase your awareness of your body and to help you relax. Although it may take some practice to master, body scan meditation can be a helpful tool for managing stress and anxiety.
The key to de-stressing is isolating yourself from stressors. But how to do it? Here are 30 effective techniques that you can use to minimize the negative impact of stressors on your life.
1) Accept your stress as a natural response to overwhelming stimuli and understand what is causing it rather than ignoring it.
2) Avoid stressors when possible by removing yourself from people, places, or activities that cause stress, or find ways to spend less time with permanent stressors.
3) Reframe problems by focusing on positives instead of negatives to change your perspective and level of stress.
Mindfulness is the practice of paying attention to the present moment in a non-judgemental way. It involves focusing attention on bodily sensations, thoughts, and emotions while accepting them non-reactively. Research shows mindfulness meditation can help reduce stress, anxiety, and depression by breaking harmful thinking patterns and increasing activity in the left prefrontal cortex associated with positive emotions. Formal mindfulness practices include mindful breathing, walking, eating, and yoga, while informal practices bring mindfulness to everyday activities. Mindfulness benefits mental health by helping regulate emotions and develop self-compassion.
Mindfulness is the practice of paying attention to the present moment in a non-judgemental way. It involves focusing attention on your breathing, bodily sensations, thoughts and feelings. Research shows mindfulness meditation can help reduce stress, anxiety and depression by strengthening areas of the brain associated with well-being. Studies have also found changes in brain activity after only 8 weeks of mindfulness training, indicating its ability to alter brain structure and function. Mindfulness is a skill that can be developed through both formal meditation practices and informal daily activities with focused attention and presence of mind.
This document discusses relaxation, tension, and stress. It explains that stress is chronic tension that does not release after the cause for tension passes. Stress can cause illness, inefficiency, and problems in relationships. It also loses inner peace and happiness. The document recommends several techniques to handle tension and stress, including breathing exercises, physical activity, accepting the results of one's best efforts, helping others, avoiding criticism, planning leisure time, meditating, and developing a broader perspective on life. Signs of better stress management include improved sleep, less irritability, clearer thinking, increased sense of humor and efficiency.
Typers of self care and 5A's to manage stressjesnajerinetot
Self-care involves taking care of one's physical, mental, emotional, and spiritual health through healthy lifestyle habits, stress management, and personal development activities. It helps manage stress and prevent burnout. There are four types of self-care: caring for the body through healthy eating and exercise; caring for the heart through relationships and emotional expression; caring for the mind through learning and reflection; and caring for the spirit through practices like meditation, nature, and gratitude. Stress management strategies include scheduling balance, expressing feelings, adapting to stressors, compromising standards, and fostering self-awareness. Physical activity is also emphasized as a stress reliever.
The Chartered Facilities Manager.PREVIEW.pdfGAFM ACADEMY
The Chartered Facilities Manager (ChFM) is a gold-standard certification exclusively from the Global Academy of Finance and Management ®. Earning this certification demonstrates that you have skills and experience in facilities management which include the maintenance of buildings, road maintenance, manufacturing plants, tools and machineries, heating, ventilation and air-conditioning systems, ensuring that the facilities meet statutory requirements and comply with occupational health and safety standards.
It forms the basis of the assessment that individuals must pass to earn the Chartered Facilities Manager status and inclusion in the Directory of The GAFM Academy of Finance and Management Certified Professionals. Individuals with several years of experience in facilities management are encouraged to acquire this certification.
https://gafm.com.my/digital-certification/gafm-book-shop/
https://gafm.com.my/digital-certification/application-for-certification/
SEO Audit Checklist for SEO ProfessionalMohamed Askaf
Making sure your website performs well and is easy to find on search engines can be challenging. That's why having a clear and complete SEO plan is crucial. A great tool to help with this is the "Comprehensive Free SEO Audit Checklist" downloadable template. This resource is carefully designed to guide you step-by-step through the process of checking your website's SEO. It covers all the important parts that affect how your site ranks on search engines and its overall performance.
https://askaf.in/free-seo-audit-checklist/
reStartEvents Nationwide TS/SCI & Above Cleared Virtual Career FairKen Fuller
Do you possess an active TS/SCI, CI Poly or Full Scope Poly Security Clearance & looking for your next Cleared Career Opportunity?
Join us at the reStartEvents Nationwide TS/SCI & Above Cleared Virtual Career Fair on July 11th and engage with hiring managers and recruiters from some of the nation's leading defense contractors, all from the safety and comfort of your home or office. Accomplish what it would take weeks to do, ALL in one day at reStart!
reStart Nationwide TS/SCI & Above Cleared Virtual Career Fair
Thursday, July 11th, 2024
2pm - 5pm est
Details & Registration: https://tinyurl.com/sn8mjj4j
An Active TS/SCI or Above Security Clearance IS Required For This Event
Companies Interviewing:
• Leidos
• Akima
• Armison Tech
• Astrion
• Axient
• Boeing Intelligence and Analytics
• Booz Allen
• Hewlett Packard Enterprise
• Honeywell
• Jacobs
• Linquest
• Planet Technologies
• Royce Geospatial Consultants Inc
• Two Six Technologies
and many more.....
Whether you are transitioning from the military or federal government, actively seeking employment, your contract is coming to an end or window shopping and want to see what else is out there for you, This Is The Event For You!
Positions available include: Software Engineers, Help Desk, Web Developers, Budget Analysts, Program / Project Managers, Acquisition Specialist, Cyber Security, DevOps Engineer, Storage Engineers, Aerospace Engineer, Systems Engineers, SharePoint Developer, Reverse Engineers, Intelligence Analysts, Network Engineers, Penetration Testers, JAVA Programmers, Data Scientist, Cloud Engineer, Information Systems Security, Network Admins, Linguists, Full Stack Developers, LINUX Systems Admins and much more....
This event will be accessible to job seeking professionals with a minimum TS/SCI Security Clearance from coast to coast and will offer Cleared career opportunities both CONUS & OCONUS.
Please share this unprecedented event with ALL your TS/SCI & Polygraph Tested Security Cleared friends and colleagues
Looking forward to having you join us online on July 11th.
Certified Cybersecurity Compliance Professional.PREVIEW.pdfGAFM ACADEMY
The Certified Cybersecurity Compliance Professional (CCCP) is a gold-standard certification from the Global Academy of Finance and Management ®. Earning this credential demonstrates that you have skills and experience in implementing cybersecurity systems, ensuring compliance with the cybersecurity policies, guidelines, procedures, and the organization’s cybersecurity regulatory requirements.
To purchase, visit: https://gafm.com.my/gafm-book-shop/
The Certified Planning Engineer.PREVIEW.pdfGAFM ACADEMY
The Certified Planning Engineer ™ (CPE) is a gold-standard certification issued by The American Academy of Project Management ®. Earning this designation demonstrates that you have skills and experience in delivering projects within the timeline by developing strategies, determining material and labor costs, monitoring staff performance, and ensuring compliance with health and safety regulations. Other skills include interpreting data, compiling reports, and delivering presentations to project stakeholders.
It forms the basis of the assessment that applicants must pass to gain the Certified Planning Engineer (CPE) status and inclusion in the Register of The American Academy of Project Management ® AAPM Certified / Chartered Professionals.
Stand out above the rest with the world’s famous Certified Planning Engineer certification and get noticed by top recruiters.
https://gafm.com.my/digital-certification/gafm-book-shop/
https://gafm.com.my/digital-certification/application-for-certification/
3. Stress What is stress? It’s the spice of life or the kiss of death depending on how we cope with it. Stress gives us the means to express our talents and energies and pursue happiness; it can also cause exhaustion and illness, nervous breakdowns, heart attacks, accidents. Strictly speaking, stress is simply the body’s non-specific response to any demand made on it , and is not necessarily synonymous with nervous tension or anxiety….
4. Anxiety Anxiety or tension is a feeling of apprehension or fear that lingers. The source for this uneasiness is not always known or recognized which adds to the distress: "Everything stresses me out.“ "I am always worried." Fundamentally, it is not the quality or intensity of the events that counts. What matters is not what happens to us, but the way we take it. Judge how you are taking the stress in your life at any particular moment; if there are too many signs of distress in your feelings or behavior, there are various little tricks to minimize these
5. Tips to Reduce Stress Organize your life: ¨ Manage your time ¨ Make to do lists ¨ Plan ahead ¨ Set mini goals ¨ Learn to Plan Practice Relaxation: ¨ Meditation ¨ Deep Breathing ¨ Get a Massage ¨ Visualization ¨ Take a Bath ¨ Try saying the Serenity Prayer Stretch ¨ Stand up and reach up ¨ Neck stretch: roll your head in a half circle, starting at one side, then dropping your chin to your chest, then to the other side ¨ Watch a cat stretch and do the same Take a break ¨ Breath deeply ¨ Sit back and relax ¨ Do something you love ¨ Read a good book ¨ Change your surroundings ¨ Learn to Play Communicate: ¨ Express your emotions ¨ Talk to a friend ¨ Eliminate negative talk ¨ Cry ¨ Laugh
6. Other stress management tips: ¨ Learn to live one day at a time ¨ Improve your appearance ¨ Do something for someone else (volunteer work) ¨ Allow yourself private time everyday ¨ Learn to forgive and forget ¨ Watch a good movie ¨ Listen too your favorite music ¨ Eat well ¨ Be a positive person ¨ Avoid unnecessary competition
7. Anxiety Exercises What is your definition of anxiety? 2. Write five examples of how students who cope with anxiety in positive ways might feel, think, and work toward successfully completing their coursework. 3. Write five examples of how students who cope with anxiety in negative ways might feel, think, and work towards successfully completing their coursework. Analyzing anxiety: 1. Have you ever gotten so stressed on a test that you forgot the material you knew? 2. Do you have problems with worrying about how you will do even before you take a test? 3. Do you ever feel like you are getting so much pressure from others that you can’t concentrate on your coursework? 4. Are you easily discouraged about your grades?
8. Your personal reactions to anxiety: For one full week, record moments when you feel anxiety. Where were you (in class, at work), what was the situation (were you being called on in class, ice breaker during an extracurricular activity, at work), why did you feel anxious, how did you react physically (did your stomach hurt, did you shake, palms sweat)? How does anxiety influence your attitude or behavior? (do you get angry with yourself; do you have an attitude with other people?) What are some techniques for dealing with each situation? Then plan to use some relaxation technique the next time you encounter these situations. With a little planning you will be able to anticipate and, therefore, better manage your anxiety. These two questions should help you get started: I usually feel anxious when: 2. I notice when I am anxious I see these changes in myself:
9. Better Sleep Guide We all have too much to do, recharge yourself by getting a good night’s sleep. The quality and quantity of your sleep can make all the difference in how productive you’ll be the next day.
10. Tips to get the a good sleep Give yourself “permission” to go to bed. As hard as it may be to put away your “to do” list, make sleep a “priority,” You’ll thank yourself in the morning. 2. Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime. 3. Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night. 4. Keep regular hours. Keep your biological clock in check by going to bed around the same time each morning – even on weekends. 5. Make your bedroom a Sleep Haven. Create a restful place to sleep. Sleep in a moderate (temperature not too hot or too cold), dark room that is free from noises that may disturb your sleep. Make sure the mattress and foundation meet your needs for both comfort and support. 6. Sleep on a comfortable, supportive mattress and foundation. It’s difficult to sleep on a bed that’s too small, too soft, too hard, or too old. 7. Exercise regularly. Regular exercise can help relieve daily tension and stress – but don’t exercise too close to bedtime or you may have trouble falling asleep.
11. Tips to get the a good sleep 8. Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep. 9. Don’t smoke. Smokers take longer to fall asleep and wake up more often during the night. 10. Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep. 11. Exercise. Sometimes exercise an hour or two before bed can relieve you from the stress gained throughout the day. It not only is healthy for you, but can help you rest better. 12. Journal. Keep a journal of the day’s activities, highlighting challenging moments of the day and developing strategies on how to handle such situations in the future. Also discuss the lessons learned from both positive and negative interactions with other people, noting blessings also. 13. Herbal tea. There are several brands of non-caffeine herbal teas available in your local grocers that are natural sleep aids.
12. Relaxation Techniques The information below briefly describes several relaxation techniques. To learn more about these relaxation techniques, please visit the LAC Blackboard website, which has links to various websites. 1.Meditation: this technique involves focusing on something unchanging (such as a spot on the wall) or something repetitive (such as repeating a word – a mantra). Then you realize your mind has wandered, merely return to repeating the word. 2. Imagery: Imagery can be guided or unguided. When guided, someone else determines which image you should keep in mind when trying to relax. When unguided, you decide what image would be relaxing. If possible, it is best to choose your own image since you have a better idea of what you find relaxing than does someone else. Some images people generally find relaxing are sunshine warming the body, a day at the beach, a rippling lake, a walk in the woods, the surf rolling on the shore, birds flying through the air, a carpeted room warmed by a fire, and a sailboat floating on the water.
13. Relaxation Techniques 3. Autogenic Training: Autogenic training requires you to imagine your arms and legs feel heavy, warm and tingly. By doing this, blood flow increases to these body parts due to a dilation (widening) of blood vessels in the arms and legs. This is part of the relaxation response. After the body is relaxed this way, the mind is calmed by adding images of relaxing scenes. Imagery that is part of autogenic training is called autogenic mediation. 4. Progressive Relaxation: Progressive relaxation teaches the sensation of muscular contraction by focusing attention on the feeling of the muscles as they are tensed throughout the body. It then teaches the sensation to your more tense parts. The relaxed sensation can be imagined to be a warm ball that travels to various bodily locations warming and relaxing them. 5. Diaphragmatic Breathing: Relaxed breathing occurs as a result of the diaphragm expanding, as opposed to stressful breathing that is a function of the chest expanding. Relaxed breathing is called Diaphragmatic Breathing. To try Diaphragmatic Breathing, lie on your back and place your hands on your abdomen. As you breathe you should feel your abdomen riseand your chest remain fairly stable.
14. Relaxation Techniques 6. Quieting Reflex: With practice, this technique is said to relax a person in just six seconds. The Quieting Reflex is done as follows: o Think about something that makes you afraid or anxious. o Smile inside. This breaks up the anxious facial muscle tension. o Tell yourself, “I can keep a calm body in an alert mind.” o Let your jaw go loose as you exhale, keeping your lower and upper teeth slightly apart. o Imagine heaviness and warmth moving throughout your body, from head to toe.
15. Relaxation Techniques 7. Instant Calming Sequence: Another relaxation technique said to take just seconds to elicit the relaxation response is the Instant Calming Sequence. Step 1: Uninterrupted Breathing. In the face of the stressor, keep breathing smoothly, deeply and evenly. Step 2: Positive Face. Flash a slight smile as soon as you recognize you are being stressed. Step 3: Balanced Posture. Keep your chest high, your head up, neck long, chin in, and in other ways balanced. Imagine being lifted from a hook at the top of your head. Step 4: Bathe in a Wave of Relaxation. “Imagine you’re standing under a waterfall that washes away your tension.” Step 5: Acknowledge Reality. Face your causes of stress head-on. Don’t try to deny it or wish that it hadn’t happened. Think: “This is real. I can handle it. I’m finding the best possible way to cope right now.” Step 6: Reassert Control. Instead of fretting about how the stressor had robbed you of control, focus on what you can control and take appropriate action. Also, think clear-headed, honest thoughts instead of distorted ones.
20. Work Load Always too much work; never able to relax High Pressure periods; deadlines, test come all at once One or two difficult courses take all my time; no time left for anything else Efforts often seem for nothing – Don’t get satisfying results
21. 5. Seems like I have a lot more work than roommate, friends 6. I have to work harder than roommate and friends to get the same results 7. My job takes up too much time; I can’t afford to cut back 8. My stress is complicated by commitments I can’t get out of
22. If you said yes to many work stressors… … you might consider one of the following: Consult with a counselor about time management and/or priority setting Seek out a tutor or other study skills help Talk to the career center about work style
23. People Tension with family, friends or romantic partner Incompatibility with roommate’s habits, schedule, lifestyle Change in relationship; love lost/gained new romantic partner Death of a close friend or family member
24. 5. Parents divorce, separation or conflicts. Adjustment to parents new partner. 6. Interpersonal conflict; trouble expressing needs or standing up for rights 7. Reluctant to ask for help 8. Trouble saying no
25. If you said yes to many people stressors… … you might consider one of the following: Talk to a friend, RA or counselor about the problem Go to a program on assertiveness training and/or conflict Take an interpersonal communication class
26. Mind Worry about what people think? More time spent thinking about what can go wrong than what can go right More time spent thinking about what DID go wrong than where you can go from here No time to think, always having to do
27. 5. Motivation problems, difficulty getting started 6. Tendency to get too worked up when under pressure or in a crisis 7. Tendency to get down, dwell on how bad things are 8. Often feel guilty
28. If you said yes to many mind stressors… … you are experiencing a lot of internally generated stress. Information or counseling on self talk, irrational beliefs and reinterpretation might be a good place to start.
29. Body Insufficient sleep Frequent colds, sickness Negative effects from caffeine, nicotine, alcohol, etc. Uncomfortable chair, poor posture, excessive time hunched over book or computer.
31. If you said yes to many body stressors… … then try the following: Exercise regularly Choose healthy foods Change your environment (lighting, space, etc.) Reduce or eliminate caffeine, nicotine and alcohol intake Get enough sleep
32. So… What can you do to alleviate excessive stress?
33. Become Aware of Your Stressors and Emotional and Physical Reactions - Notice when you are stressed, don’t ignore it Find out what stresses you out and what they might be telling you Learn how it affects your body (sweats, stomach ache, etc)
34. Recognize what you can change Can you change your stressors by avoiding or eliminating them? Can you reduce their intensity (manage them over time instead of immediately) Can you shorten your exposure to stress (take a break, leave) Can you devote the time necessary to make a change?
35. Reduce the intensity of your emotional reactions Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Work at adopting moderate views, see stress as something you can cope with, not something that overpowers you Do not labor on the negative and/or the “what ifs”
36. Learn to moderate your physical reactions to stress Slow, deep breathing will bring your heart rate and respiration back to normal Relaxation techniques can reduce muscle tension. Medications, when prescribed by a physician can help in the short term.
37. Build your physical reserves. Exercise for cardiovascular fitness 3 – 4 times a week Eat well-balanced, nutritious meals Maintain your ideal weight Avoid nicotine, excessive caffeine and other stimulants Mix leisure with work. Take breaks and get away. Get enough sleep. Be consistent with your sleep schedule.
38. Maintain your emotional reserves Develop mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals other have for you that you do not share. Expect some frustrations, failures and sorrows. Always be kind and gentle with yourself – be a friend to yourself.
39. Eliminating Stress From Your Environment A poorly organized living space can be a major source of stress. If your environment is well organized and pleasant, then it can help to reduce stress and increase productivity. Some people under stress need a calm environment, others may enjoy the raised levels of arousal associated with the 'buzz' of a busy space.
40. To improve air quality: Ban smoking Open windows Use an ioniser Have plants in the room. Air Quality
41. Bad lighting can cause eye strain and increase fatigue, as can light that is too bright, or light that shines directly into your eyes. Fluorescent lighting can also be tiring. What you may not appreciate is that the quality of light may also be important. Try experimenting with working by a window or using full spectrum bulbs in your desk lamp. You will probably find that this improves the quality of your working environment. Lighting
42. Decoration and Tidiness A chaotic and cluttered living or work space adds to stress. Don’t be dogmatic, but keep the area you are working in free of clutter. Have calming and happy decorations.
43. Large amounts of background noise during the day can cause irritability, tension and headaches in addition to loss of concentration. Solutions: use of quiet rooms when concentration is needed Use earplugs Try a pleasantly assertive approach. Ask that music is turned down or that the person use headphones Noise
44. It is important for people to feel that they have sufficient personal space at work and at home. Where no personal space is available, then you can establish some feeling of ownership by bringing personal objects such as small plants or photographs of loved-ones. Block off a space using furniture, sheet or divider when you need some space. Personal Space
45. The essence of meditation is to quiet your thoughts by focusing completely on just one thing. Unlike hypnosis, which is more of a passive experience, meditation is an active process which seeks to exclude outside thoughts by concentrating all mental faculties on the subject of meditation. Keep your body relaxed. It should be in a position that you can comfortably sustain for a period of time (20 - 30 minutes is ideal). Meditation Techniques
46. Focus your attention on your breathing. Concentrate on breaths in and out. Count your breaths using the numbers 0 to 9. Visualize images of the numbers changing with each breath. Alternatively, visualize health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale. Breathing
47. Focusing on an object Completely focus attention on examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, color differences, texture, temperature and movement of the object. Objects often used are flowers, or flowing designs. However you can use other objects equally effectively (e.g. alarm clocks, desk lamps, or even coffee mugs!)
48. Some people like to focus on sounds. The classic example is the Sanskrit word 'Om', meaning 'perfection'. Focus on a sound
49. Create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Enjoy the location in your mind. Imagery