3. Alleviating Adaptive Stress
Establish RoutinesEstablish Routines
Make sure that your life
Daily routines for work
Regular eating and
Go to bed and get up at
Set up regular times for
rest and relaxation
Avoid ChangeAvoid Change
If the life change
inventory suggests that
you are at risk from too
much change, stop
e.g. don't move now
e.g. don't initiate a
lifestyle change now
4. Alleviating The Stress Of Frustration
Express your frustration
Determine your real outcomes
What do I want?
How will things be different and better in my life
when I get what I want?
What are my useful resources?
What has kept me from reaching this outcome
5. Alleviating The Stress Of Overload
Express your feelings
Learn to delegate
Learn to manage time
Learn to say what you
want and how you feel
Examine personal beliefs
regarding expectations of
self and others
6. Learn to Manage Time Effectively
Set up goals
Establish personal long term goals (plus plan of action) - 1 to 10
Establish medium term goals (plus plan) - 3 to 6 months
Every week, set priorities and plan of action for that week
Some tasks are not important ... do important things first
Get others to help
Don't be a perfectionist on a little task
Break big tasks into smaller ones
Schedule play time
7. Reducing Health Risks Associated
With Type A Behavior
Get rid of activities that are not directly helpful to work,
social life, or economic goals. Schedule more time for
appointments or other tasks. Wake up 15 - 20 minutes
earlier in the day.
Create a more relaxed or peaceful environment for work.
Organize, get rid of paper and other clutter, add some
personal objects e.g. artwork, toys, etc.
Think before speaking - try not to blurt out the first thing
that comes to your mind.
Plan to spend some time alone daydreaming, talking with
friends about non-work activities, browse in a book store
12. Breathing is involuntary and automatic, but can
Advantages of breathing correctly:
air is taken in more efficiently
the breathing system is strengthened
CV system function is enhanced
blood is better oxygenated
nerves are calmed
the body is more rested
14. Diaphragmatic Breathing
Lie on your back on a flat surface or in bed, with your
knees bent and your head supported. You can use a pillow
under your knees to support your legs. Place one hand on
your upper chest and the other just below your rib cage.
This will allow you to feel your diaphragm move as you
15. Breathe in slowly through your nose so that your
stomach moves out against your hand. The hand
on your chest should remain as still as possible.
16. Tighten your stomach muscles, letting them fall
inward as you exhale. The hand on your upper
chest must remain as still as possible.
17. Breathing Down
1. Sit comfortably left hand on
abdomen, right hand against it
2. Imagine a hollow pouch under your
hand ... breathe in so as to fill the
pouch - right to the top (initially 3
sec. inspiration, later 5 sec.) ... "look"
at the air going in
3. Hold your breath and imagine being
4. Slowly exhale until the pouch is
18. Practice 10-15 times a day.
Make it a ritual in the morning, afternoon, and
evening as well as during stressful situations.
After 1-2 of practice, omit the first step ... only
Regular, consistent practice of these daily
exercises will lead to a calmer and more relaxed
19. Controlled Tempo Breathing
Either sitting or lying with eyes closed
Concentrate on your breathing
Count number of pulses during normal expiration
(5-10?) ... get into a rhythm of equal pulse beats
during inspiration, holding breath and expiration
Key point is that we anticipate and when we
anticipate, we tense our muscles in advance ...
problem comes when we tense our muscles for
something which never happens
the longer we hold our muscles in a tense
position, the more likely we are to cause a
physical disorder ... therefore we should be able
a) when they are tense, and
b) how to consciously relax them
22. Neuromuscular Exercise
Since muscles make up a large amount of body
tissue, relaxation of muscle tissue will contribute
greatly to whole body relaxation
Good, 1995: problems helped by muscle
muscle contraction headaches
post surgical recovery
23. The Learning Phase
Need more structured time involvement,
concentration, and commitment.
Once you have perfected/ mastered it, you
will be able to choose the particular
exercise sequence that is most beneficial
and that meet your immediate needs.
Reduce external noise, soft music, dim lighting etc
Assume position that does not require muscle action to
maintain it, remove tight clothing
25. Lower Extremities Exercise
Dorsiflexion of ankle joints
Bend up the feet ... pull hard ... harder! And let go
Plantar flexion of ankle joints
Push the feet down as far as you can ... push harder!
And slacken the muscles completely
26. Hold and then relax while concentrating
on the feeling in the muscles on the
anterior side of the lower leg
Synchronize with breathing
Then concentrate on relaxation ... see
the muscle relaxing
27. Extension of knee and hip.
Straighten the knees as much as possible ...
Now press the leg down into the mat ...
Hard ... harder! Now relax ...
28. Trunk Exercise
Extensor muscles of the spine
Push the chest forward until you have hollowed the
back strongly ... lift a little more! And let go ...
Pull the abdominal muscle until they are quite flat ...
pull a little bit more! And rest ...
33. Head, Neck, and Face Exercise
Shut the eyes ... now roll
the head slowly forward,
then slowly back ... roll
the head to the right,
then slowly to the left ...
it’s heavy ... and it’s
rolling easily – front to
back, side to side ...
Now stop, with the face
turned forward, and
34. Facial exercise
Clench the teeth
Now draw up the
facial muscles very
tightly ... tighter!
And relax ...
Don't worry about falling asleep at the
start ... if you are tired this is inevitable
Concentration will eventually result in
an increased awareness of when
muscles are becoming tense ...
therefore you can relax them
37. Autogenic Relaxation Training
A form of relaxation involving self-
directed mental imagesmental images of of relaxed states
Simple yet advanced technique centers on
conditioned patterns of responses that
become associated with particular thoughts
Easier and faster to learn if you already had
other relaxation skills
39. Legs Heavy and Warm
can be done either sitting or lying down
attempt to produce a feeling of warmth and
heaviness in the legs
repeated phrases stressing that the leg is
heavy, warm, relaxed and that you are calm
move to other leg
continue for five minutes and then rest
40. Example Script
My right leg is heavy
My right leg is heavy and warm
My right leg is warm and relaxed
I am calm and quite relaxed
My left leg is heavy
My left leg is heavy and warm
My right leg is warm and relaxed
I am calm and quite relaxed
I am quiet and at peace
I am relaxed
41. Arms Heavy and Warm
Attempt to generate a feeling of warmth in
Same set of repeated phrases switch to the
Continue for five minutes and then rest
43. Visual Imagery
1. Quiet room with a soft and comfortable chair ...
four deep breaths ... more slowly (with holding
the breath in) each time ... feel the relaxation
2. Count back from 10 to 0 ... total relaxation at 0
3.3. Go to your special placeGo to your special place ... stay for 4 minutes
(guess - don't time it) ... recall the feelings
4. Attention back to you ... count from 0 to 10 ...
total alertness at 10 ... feel how much more
energy you now have
46. Meditation Vs Physical Activity
Meditation = prevention of stress response
Physical activity = dissipation of built up
e.g. To dissipate stress from fear, ego threat,
e.g. To decrease reactivity to future stress
e.g. To achieve well-being and tranquility
47. Exercise For Well-being And
Competitive golf, tennis etc
Goal is to enhance one's ego
by beating others
Kriegel, 1984: competition
sometimes creates more
stress than it burns
DeGues et al, 1993:
exercising while holding
"hateful" thoughts = high HR
48. Ego-void Exercise
BUT ... ego
transcendence does not
come from competing
Therefore, don't always
(e.g. against your past, an