3.24.2020 Stress should be a four letter word

Stress should be a four-letter word!!!

Definition of Stress is a feeling of emotional or physical tension caused by any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body's natural reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. But in long bursts, it can cause muscle tension, pain, headaches, heaviness in chest, anxiety and a list of other physical symptoms. Stress injuries are 90 percent of what we treat in our office. In extreme situations like what we are currently facing, your symptoms can be exponentially worse. We thought it prudent to talk this week about how to handle stress. I reached out to our coaching experts in CPWN and asked for their input. Here is hers, hers and mine combined. Hopefully, some of these can help you relax a bit this week.

Identify What Is Causing You Stress
- Stop for one moment and think about how you are feeling right now.
- Are you stressed about being stuck at home?
- Are you worried about getting ill, which throws you into an even more stressful mindset?
- Are your kids, husband, coworkers driving you nuts?
- Is it hard to get anything done?
- Do you not have enough toilet paper? ()
Focus on The Positive. Focus on What You Can Change.
- Use your time wisely.
- Clean your house.
- Do activities with your kids.
- Read a book you never have time to read.
- Watch movies.
- Savor the moments.
- What if, instead of thinking about not getting sick, you think of all the ways you can stay healthy? That’s right, how can you stay healthy?
- At least we will all save on gas.
Embrace Your Emotions
- Give yourself permission to be human - accept your emotions, but don't let them overwhelm you.
- Smile consciously at least 3 times a day. It’s really hard to be mad or upset if you are smiling like a crazy person!
- Be grateful - share your gratitude with your family/friends.
- Write in a journal and add your successes and accomplishments.
- Ask yourself at this moment:
  - “What is already ok?”
  - “What action can I take (if a worry surfaces)?”
  - “What else could be true?”
- if a thought surfaces but doesn’t feel good, change it. This is a way to expand your perspective to see if there is another perspective that could also be true—and feel better than the original one.

Exercise
- Do aerobic exercise three times a week for 30 minutes each - take a walk, even if it is in your home.
- Get a yoga class on-demand or YouTube.
- Take the clothes off the treadmill and use it for its real purpose!

Calming Activities
- Create a music playlist for various moods.
- Breathe several times a day - I know what you’re thinking, “Of course, I breathe, you don’t have to tell me to do that!” I mean deep belly breaths - in for 7 and out for 7. Do that several times a day - it does make you feel better.
- Left nostril breathing – this practice comes from yoga and is said to calm our nervous system. It can be done anywhere--- and here’s a short article on such: https://www.huffpost.com/entry/breathe-your-way-into-bal_b_7285090
- Set a daily intention (Today I will focus on connecting with my family.)
- Practice Mindful Meditation
  - You don’t have to meditate, just look outside and appreciate nature, take a walk or just look up at the sky at the wonder of it all or just observe the sounds you hear for a few minutes.
  - Meditation—there are many services/apps out there like Insight Timer and Calm that can help you begin a meditation practice.
  - You don’t have to have a calm mind to start meditating—you can begin where you are.
  - If you’ve never meditated, start with only a few minutes and guided meditation (that way you can focus on the guide as you begin).
  - Here’s a great free resource with several short, guided meditations: https://www.uclahealth.org/marc/mindful-meditations
- Start morning and evening rituals—how you start and end your day can be powerful bookends to your self-care.
  - Make a great cup of tea/coffee.
  - Read a few pages from a favorite book.
  - Take a soothing bath and light your favorite candle.
  - Make it an intentional practice by carving out this time for yourself rather than just trying to fit it in.
Increase Endorphins
- Get at least 8 hugs a day!
  - If you are alone, then practice self-soothing by gently rubbing your arms.
  - Hug the cat
  - Hug the dog
  - Hug your kid
  - Hug a teddy bear
- Laughter is powerful joy-medicine!
  - Laughing with loved ones at old pictures or videos is a great release.
  - Watching or reading funny things that even make you chuckle can lift your spirits.
  - Even listening to people laughing can have a positive impact on our mood.
Rest & Recharge
- Get 7-8 hours of sleep a night.
Be Organized
- If you have kids at home who need to continue their education, you can designate each day to a different subject. This way the kids can help each other, the parent is looking for online activities in one subject a day, and it makes it easier for parents and students.
- Make of list of what you can get done -- and be realistic!
- Check each task off so you can feel accomplished.
- Add the things you got done before the event to again feel accomplished.
Create A Stress-Free or Less Stress Environment
- Curate your environment--- what feels most nurturing for you? Limit social media or other influences that increase stress, worry or fear and find creative ways to enjoy your day (puzzle with the family, movie night with popcorn, or a new book).
Embrace Technology
- Use technology to connect in meaningful ways.
- Create a virtual family call.
- Plan a Happy Hour or another virtual gathering to get support from those you love and stay connected.

Longstream Coaching and Training
Ronnie Teitler Davis
Stacey Andon Coaching
Stacey Andon