Managing Stress
By Susan Blackard, R.N.

In today’s world stress is everywhere: in the commute to work, on the job, and in our personal relationships. That’s the bad news. The good news is that there are many simple and inexpensive ways to effectively reduce the stress in your life. Life is 10 percent what happens to you and 90 percent what you make out of it.


Awareness

Be aware of your breathing. As often as possible, pay attention to your breathing. Are you holding your breath? Are you breathing deeply? Try to imagine that your breathing cycle starts with exhaling not inhaling. Put cues around your environment to remind you to breathe. Notes or colored dots work well, just be sure to change them every three days or so, otherwise you will stop noticing them.

Diaphragmatic Breathing

• Get into a comfortable position. If you are sitting, place both feet on the floor and use a chair with good back support. If you lie down, place a pillow under your head and behind your knees. Try not to fall asleep unless you are using this exercise to relax before bed.
• Place your hands on your belly. As you breathe in, let your belly move out into your hands. Once you’ve reached full expansion, release your breath and let your abdomen relax naturally. Exhale through your mouth with a gentle sigh. Let your next inhalation flow naturally from the last breath.
• Clear your mind and only focus on your breathing. If your attention wanders, try counting or repeating inhale/exhale to yourself.

Meditation Breathing (Follow the instructions for diaphragmatic breathing.)

• Focus your attention on the flow of your breath. Feel it enter your nostrils, roll into your body, and release from your lungs with expiration. Use all your senses to track your breathing and do not use your mind for thinking. Try to focus your attention on the action in the moment. This type of practice is called mindfulness.
• Use the in and out flow of your breathing to focus your attention and send a message to yourself. You might say a word that is important to you for example: calm, peace, or love. You could imagine breathing in peace with your inhalation and releasing tension with your exhalation.

Exercise

• Make exercise a priority. In today’s hectic society, everyone is busy. Making exercise a priority requires a personal commitment. Don’t let your exercise program fall to the bottom of your priority list. Your health is too important!
• Put your commitment on paper. Write down exactly what you want to accomplish and how you plan to accomplish your exercise goals. Writing down your ideas and referring back to them will help motivate you!
• Look for exercise opportunities. You don’t have to block an afternoon or even an hour of your day. All you need is a 20 minute time period to work in a walk. Search your daily routine for downtime opportunities to exercise. Set your alarm for one hour earlier and put a morning workout into your day. You’ll be more energized for the afternoon if you begin your day with exercise. Choose to walk over your lunch hour and take the stairs instead of the elevator. Every effort counts!

Susan Blackard, R.N., is vice president of St. John’s Corporate Health & Wellness Services and the author of several wellness programs, including “The Low-Carb vs. Low-Fat Dilemma,” “9 Steps to A. N.E.W. S.T.A.R.T.” and “Understand Alternative Medicine.” For a speaking engagement, call her at 417-820-2322.