Stress Management Techniques to Help You Relax and Feel Confident


Self care is hard when you are stressed, frustrated and worried about the future. If you want to gain confidence and learn to relax, here are some goals to aim for. The more you hit, the more relaxed and flexible you will become– no matter what obstacles come along.

Self-Care Strategies:

  • Substantial breakfast daily
  • Regular sleeping habits (minimum of 7 hours)
  • No smoking
  • Moderate use of alcohol, caffeine and other drugs
  • Minimal intake of sugar & highly processed foods
  • Maintenance of proper weight
  • Regular exercise program
  • Drink much more water than you usually do.

Relaxation Techniques:

  • Jog in place or do jumping jacks—count to 300
  • Roll head and torso from side to side
  • Tense your muscles individually, then relax them
  • Pull seat of chair for 5-count: repeat with legs extended
  • Take a deep breath to count of 4, exhale to 4, and repeat 4 times
  • Massage your forehead or temples; repeat the word “calm”
  • Try to walk at least 10,000 steps a day. Walk off your worry.
  • Meditate for 20 minutes.
  • Listen to music and close your eyes.
  • Take a power nap. Train yourself to sleep for 12 minutes.

Time Management:

  • Decide what your time is worth.
  • Learn to delegate. You don’t have to do or supervise everything.
  • Set priorities.
  • Invest your time in the thing that will give you the highest return on your investment.
  • Plan your day according to energy levels.
  • Manage the paper tiger. Try to handle paper only once.

New Ideas for Success:

  • Always have a plan B in mind.
  • People with options are happier.
  • Set realistic life goals and work toward them daily.
  • Let go of uncomfortable situations and toxic relationships.
  • Practice setting boundaries in an assertive but respectful manner.
  • Assume responsibility for your own choices.

Remember The 4 things That Matter Most:

  • Please forgive me, I forgive you, Thank you and I love you.
  • Give top priority to your primary relationships.

Stressors in Life

  • Trying to control things you can’t control
  • Not living one day at a time
  • Lack of goals
  • Not clear on your values
  • Unrealistic expectations of yourself and others
  • Negative attitude and outlook
  • Procrastination
  • Trying to keep secrets
  • Listening to gossip
  • Taking on more than you can physically or emotionally handle
  • Lack of balance in all areas of your life
  • Unhealthy habits
  • Changes, either good or bad ones
  • Lack of faith in the future—-negative self-talk.

The Author:

© Judy H. Wright, Missoula, MT 59801

Judy H. Wright aka Auntie Artichoke is a parent educator and family coach located in Missoula, Montana.

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