What can I do to reduce stress?

Keep a positive attitude

• Accept that there are events that you cannot control

• Be assertive instead of aggressive. “Assert” your feelings, opinions, or beliefs instead of becoming angry, combative, or passive.

• Learn to relax

• Exercise regularly. Your body can fight stress better when it is fit

• Eat well-balanced meals

• Rest and sleep. Your body needs time to recover from stressful events

• Don’t rely on alcohol or drugs to reduce stress

How can I learn to relax?

There are a number of exercises that you can do to relax. These exercises include breathing, muscle and mind relaxation, relaxation to music, and biofeedback. A few that you can try are listed below. First, be sure that you have:

1. A quiet location that is free of distractions

2. A comfortable body position. Sit or recline on a chair or sofa

3. A good state of mind. Try to block out worries and distracting thoughts

Relaxation exercises:

2-minute relaxation: Concentrate your thoughts on yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain). Roll your shoulders forward and back several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel more relaxed.

Mind-relaxation: Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word “one”, a short word such as “peaceful”, or a short phrase such as “I feel quiet” or “I’m safe”. Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.

Deep breathing relaxation: Imagine a spot just below your navel. Breathe into that spot and fill your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow breath out, you should feel more relaxed.

Where can I get Help?

National Alliance for the Mentally Ill: (800) 950-6264

National Mental Health Association: (800) 969-6642

Adapted from the Cleveland Clinic Health Information Center