Simple Stress Management Techniques You Can Use Right Away-

Don’t let stress get the best of you!  Try these simple stress busters to help yourself feel calmer and clear headed.  If taking an hour or more for yourself seems like too much, aim for smaller increments of time.  Remember that you will be a better caregiver to your loved one when you take a few minutes to care for yourself every day.

Just Breathe-

Our breathing often becomes shallow in times of stress.  Sit comfortable chair with your chin slightly lifted, your back straight, and your feet flat on the floor.  Place your hands in your lap or lay them over your stomach.  Close your eyes and take a slow breath in through your nose, feeling your belly rise and your ribs expand.  Exhale through your mouth with a sigh.  Repeat two more times before returning to your natural breathing pattern.

Put a HALT to stress!

When you find yourself at your wits end, take a moment to check in with your feelings.  Being too hungry, angry, lonely, or tired can aggravate stress.

Hungry? Have a snack with low fat protein and complex carbohydrates, such as cottage cheese and fruit or reduced fat peanut butter and whole grain crackers.
Angry?  Take a break for a few minutes to defuse the situation.  Go to another room or area of the house to cool off.
Lonely?  Call a friend or family family member and talk about something positive and enjoyable.
Tired? A 20 minute nap can leave you feeling relaxed and refreshed.

Music to your ears-

Your favorite tunes can brighten your mood.  When your day begins to get stressful, try putting on some uplifting music and singing along.

Take a walk-

Taking a walk is a great way to give yourself a break.  Along with a new perspective, you’ll get some fresh air and exercise, too.

Water down your stress-

Maintaining adequate hydration by drinking plenty of water throughout the day will help you keep going when the going gets tough.

Progressive Muscle Relaxation-

Progressive Muscle Relaxation (PMR) can help relieve tension and stress held in the body.  To practice PMR, first find a quiet place where you can sit in a comfortable chair with your feet flat on the floor or lie on your back in bed.  Close your eyes and begin to breathe slowly, counting to four on each inhale and exhale.  Once you have found a comfortable breathing rhythm, tense all the muscles in your face and neck as you breathe in.  Relax all the muscles in your face and neck as you breathe out.  Repeat with the following groups of muscles:

  • Shoulders, arms, and hands
  • Chest and abdomen
  • Hips and buttocks
  • Thighs, knees, and feet
  • Entire body