30+ Ways to De-Stress in Less than 10 Minutes
- Listen to your favorite tunes
- Head outside
- Stretch
- Meditate
- Read for pleasure
- Walk, bike, or skateboard around the block
- Count to 10
- Dance
- Journal
- Write down 10 things you're grateful for
- Doodle or draw
- Tell some jokes
- Call a friend
- Chew a piece of gum
- Focus & notice your present surroundings (grounding)
- Disconnect from tech
- Look at a happy photo
- Squeeze a stress ball
- Watch a funny YouTube video
- Punch a pillow
- Deep, slow breathing
- Read an inspirational quote
- Spend time with your pets
- Practice yoga poses
- Do 20 jumping jacks
- Do something nice for someone
- Sit in the sun
- Visualize a safe comforting place
- Pick some flowers
- Give yourself a neck massage
- Take a shower
- Kick a soccer ball
65 Signs and Symptoms of Stress
Cognitive Symptoms:
- Inability to concentrate
- Seeing only the negative
- Anxious or racing thoughts
- Difficulty in decision - making
- Trouble learning new information
- Constant worrying
- Nightmares
- Guilt
- Poor judgement
- Forgetfulness, disorganization
Emotional Symptoms:
- Depression, general unhappiness
- Low self - esteem, lonely, worthless
- Overwhelmed, like losing control
- Frequent crying spells, suicidal thoughts
- Moodiness
- Apathy
- Irritability, short temper
- Agitation, inability to relax
Physical Symptoms:
- Nervousness, shaking
- Weakness, fatigue
- Twitching, tremors
- Aches, pains, tense muscles, muscle spasms
- Diarrhea or constipation
- Nausea, dizziness, light - headed
- Chest pain, palpitations, rapid heartbeat
- Frequent colds and infections
- Loss of sex drive/ability
- Excess belching, flatulence
- Unexplained "allergy" attacks
- Weight gain/loss without change in diet
- Ringing, buzzing, popping sounds
- Cold or sweaty hands/feet
- Dry mouth, difficulty swallowing
- Clenched jaw, grinding teeth
- Hair loss
- Acne
- Rashes, itching
- Numbness
- Hot/cold waves
- Sweating
- Tingling
- Low energy
- Headaches
- Insomnia
- Heartburn
- Panic attacks
- Sense of vomiting
- Frequent urination
- Difficulty breathing
Behavioral Symptoms:
- Changes in appetite
- Sleeping too much, too little
- Social withdrawal, isolation
- Aggression, hostility
- Overreactions
- Defensiveness, suspiciousness
- Problems in communication
- Obsessive or compulsive behavior
- Nervous habits (nail biting, fidgeting, pacing)
- Low interest in appearance, punctuality
- Stuttering, rapid or mumbled speech
- Procrastinating, neglecting responsibilities
- Using alcohol, cigarettes, or drugs to relax
- Lies/excuses to cover up poor work
- Increased number of minor accidents
- Excessive gambling, impulse buying
Aromatherapy for Stress Relief
Did you know that the art of aromatherapy can be traced back the the great ancient civilizations of Egypt, Greece, and Rome where essential oils were valued for their many uses?
Lavender:
Calming, overcomes nervous tension, depression and chaotic energy.
Eucalyptus:
Increases brainwave activity and counters mental fatigue. Promotes clarity of mind and increases energy.
Peppermint:
Effective at nerve relaxation; it relieves pain, promotes healthy digestion and increases energy.
Citrus:
Invigorating, calming, and reassuring. Also helps with depression.
How to Communicate Under Stress
Speak Carefully:
- Be specific.
- Stay focused.
- Say less.
- Stay it with tact.
Listen Attentively:
- Receive criticism successfully.
- Accept what is said without giving advice.
- Don't interrupt.
- Listen with empathy.
Respond Accurately:
- Be honest.
- Get all the facts.
- Check all your interpretations.
- Listen to yourself.
Thank you all for reading. I am going to be posting another blog later this week. Until next time.
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