Steps to deal with stress - Minding Your Head

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39 Relaxation exercise 2 continued 6. Breathe in and ‘shrug’ your shoulders to your ears, notice the tension in your shoulders and neck. Breathe out, relax, notice the difference. 7. Breathe in and lift your eyebrows, wrinkling your forehead, notice the tension. Breathe out, relax, notice the difference. 8. Breathe in and squeeze your eyes closed, notice the tension around your eyes. Breathe out, relax, notice the difference. 9. Breathe in and tense your jaw, notice the tension in your mouth and jaw. Breathe out, notice how comfortable your whole face feels as you allow it to relax. 10. Continue to relax, breathing calmly, using comfortable stomach breathing. Practice this exercise regularly to make it easier to let go of tensions when you’re under pressure.
Problem solving Facing up to problems actually reduces stress and increases our confidence. Find 10 minutes - and a pen - and let’s have a go... 1. Get ready! Do a relaxation exercise (page 37-39) to help focus your mind, or go for a walk before you start. Even relaxing just a little bit is worth it. 2. Take a reality check. Are your worries and fears realistic? Take a look at ‘Thinking straight’ (page 23). Problems still there? Move on to step 3. 3. Be clear what the problem is. Write down everything that’s bothering you on the ‘My problem list’ (page 45). 4. Well done! Now choose just one problem to work on. Write it in the first problem space on the ‘Steps I can take’ list (page 45). 5. Break it down. Think of small, specific steps to start sorting the problem. Write them under ‘Steps I can take’. Look for sources of help and support to assist you (page 42-44) as a starting point. Give each step a time when you’ll do it by. Check off each step when you’ve done it. Take action now 40
Page 1 and 2: www.mindingyourhead.info Steps to d
Page 3 and 4: CONTENTS Recognising stress - Being
Page 5 and 6: Problems can pile up. There’s a l
Page 7 and 8: Why ignoring stress doesn’t work
Page 9 and 10: Read the whole booklet through if y
Page 11 and 12: Eating well If we’re stressed, it
Page 13 and 14: During the day • Try not to take
Page 15 and 16: Get out at lunchtime Why not go to
Page 17 and 18: Unhealthy ways to cope People often
Page 19 and 20: Smoking It’s a very widely held m
Page 21 and 22: Positive thinking Sometimes we find
Page 23 and 24: Working on your problems Taking ste
Page 25 and 26: Talk about it, write about it You d
Page 27 and 28: • see what other responsibilities
Page 29 and 30: Children and parenting Family life
Page 31 and 32: Anxiety and depression Living with
Page 33 and 34: Thinking about suicide? • If you
Page 35 and 36: It can be helpful to talk to a prof
Page 37 and 38: Paying attention to our breathing c
Page 39: Relaxation exercise 2 Simple muscle
Page 43 and 44: When you are deciding what to do ab
Page 45 and 46: Difficulties with children and pare
Page 47 and 48: My problem list Problem Steps I can
Page 49 and 50: WEEK 2 Three things that went well
Page 51 and 52: Helping others Helping others can m
Page 53 and 54: • Tell them about any physical sy
Page 55 and 56: Notes Take action now 54

Steps to deal with stress - Minding Your Head

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