Stress book draft.pdf

Frank McDonald “Stress Management – Awareness and Coping Strategies”Large muscle activity reverses all these dangerous physical and emotionalchanges. By moving our muscles we use up fuel in the blood, lower bloodpressure and generally return our bodies back to their natural, relaxed state. Wethen feel less extreme emotion - anger, anxiety, etc. So physically andemotionally, we feel better very quickly.Four methods of dealing with these are:1. Walking2. Exercises/gym activities3. Stretching4. IsometricsAdd materialBreathing TechniquesAdd materialThe "Count 6" method. This has been used by stage actors before performingfor centuries. It stops "stage fright" - the panic that might cause them to forgetor mess up their lines. Slowly count 6 upon inhalation and exhalation of a deepbreath. Use at least 3 or 4 times. Practice in calmer moments makes it easier toapply under stress. Apply it before stress rises to too high a level. Maintainsteady breathing thereafter.The relaxing sigh. Simply let out a big sigh after inhaling. Repeat 8 to 12 times.6. Stress-protective dietA diet of the wrong food combinations can have effects on the body which aresimilar to those of unrelenting stress, lack of rest and inadequate physicalactivity. In other words a bad diet can mimic the physical symptoms of adversestress.As well what you eat while under excessive stress can make things worse andunfortunately we are most likely to eat the wrong foods when under stress.16