Stress Management Techniques Work!
STEP 5
It is wonderful to know that there are stress management techniques that work and actually help us balance the
negative stress in our lives.
When you are working hard at challenging yourself, especially with cognitive behavioral therapy, it's important
to take time for stress management.
This step should be something you do that relieves your negative stress. Of course you can't get rid of
all the negative stress in your life but you can give yourself a time-out to de-stress and
recuperate.
Some people take long vacations or get a good massage at their favorite spa, while others just find it relaxing to
hang with friends or to read a good book. No matter it is that you enjoy, it's important that you find time
for that activity in your life.
There are some really good stress management techniques that you can use even when you don't have money to spend.
Things like listening to music, taking a hot bath, and even spending time on your favorite hobby are considered good choices.
For more ideas visit
Stress Management Tips.
The goal for this step is to incorporate stress management into your daily/weekly routine.
Step 5 Actions:
1. Plan a time to enjoy yourself! If you find it hard to fit this in your schedule, be sure to pull
out your calendar and literally plan for this event. Write it down and follow up with it the same way you would
an appointment. Make yourself a priority! This is more important than you know.
1. Don't forget to practice your relaxation breathing. You can do this anywhere or anytime and as often as you
like.
2. Take time to face your challenged situation. Remember, baby
steps! When you are done, affirm yourself!
3. Continue to eat right and drink enough water (Include
natural supplements if necessary).
4. Spend approx. 10-20 minutes each day on your choice of
isometric or
progressive muscle relaxation exercises.
5. Spend 20 minutes each day on aerobic or strength and toning exercises. These exercise the heart, as well as the muscles and they
also help burn excess adrenaline.
6. Write in a journal each day (preferably before bedtime). Don't pressure yourself, just write whatever comes to mind. Use the
Journal Entry Worksheet if you don't have a journal.
7. Do the Positive Thought Replacement worksheet at least once a day. If your thoughts are running rampant and going through
a particularly hard time, it helps to do this worksheet as many times possible throughout the day. As silly as this feels,
it is very important that you do not skip this exercise.
8. If you are struggling with obsessive thinking, take the time each day to practice
visualization
exercises and thought stopping exercises.
9. When you have learned to make yourself a priority and have actually started
doing it, move onto
Step 6
.
Do not move forward until you are ready!
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