The document discusses various methods for reducing stress levels and coping with stress in a healthy way. It describes 8 powerful stress-reducing methods: identifying stressors, deep breathing, learning to say no, diet and nutrition, staying hydrated with water, exercising, getting quality sleep, and using the power of laughter. Each method is explained and an action plan with steps is provided to help implement the method.

1. Did you know that the Center for
Disease Control and Prevention of the
US says that around 75% of all visits
to a Doctor are stress related?
Intro

2. If you constantly feel overwhelmed and
unable to cope with what life is
throwing at you…
Intro

3. … You’re not getting the same quality
of sleep you used to…
Intro

4. … or you experience physical tension
much of the time, you’re not alone
Intro

5. According to studies, a significant proportion
of our modern society has been going about
their daily lives in a permanently heightened
state of stress and anxiety
Intro

6. Occasional episodes of Acute Stress such as
a run-in with a colleague, a disaster in the
kitchen, or a scrape to the paintwork of your
vehicle are just part of modern day life
Intro

7. But what happens when those occasional
episodes become more and more frequent?
Intro

8. The effects of Acute Stress
become compounding, and stress
becomes Chronic
Intro

9. Chronic stress is linked to a whole
host of health problems
Intro

10. Poor digestion, diabetes, high blood pressure,
insomnia, depression, and other mental health
issues all are on the increase
Intro

11. And yes, you can blame Chronic Stress as a
significant contributing factor to all six of the
leading causes of death in the United States
Intro

12. So how do you free yourself from the constant
presence of stress in your life?
Intro

13. We can take control of stress or at least
cope with it as and when it occurs…
Intro

14. Intro
… and in this training I’ll go through
eight powerful methods that will help you
overcome stress without going on meds

15. Intro
Plus a bonus - one more method that
you probably never heard of

16. Intro
Each method is followed by an Action
Plan, to help you put in practice what we
will be talking about

17. Identify Your Stressors
Identify Your Stressors

18. Major stressors such as hating your job will
become even more overwhelming because of the
compounding effect of all the minor issues
Identify Your Stressors

19. Going cold turkey on the biggest causes of
stress in your life is not always possible
Identify Your Stressors

20. The key then to reducing your stress levels
is to identify everything that’s causing you ANY
amount of stress, both major and minor
Identify Your Stressors

21. By breaking things down, you will quickly
see ways you can start removing some of
the stress from your life straight away
Identify Your Stressors

22. Just the thought of being more in control of
your life can make a big difference
Identify Your Stressors

23. Identify Your Stressors
ACTION PLAN

24. Identify Your Stressors
1) Get a notebook and write down everything
you consider to be stressful, or that makes
you feel anxious

25. Identify Your Stressors
2) Break down the major causes of
stress and be more specific

26. Identify Your Stressors
3) Drill down even further if you can,
so you get to the finer details of what's
causing your stress

27. Identify Your Stressors
4) Now that you’re conscious of
everything that’s causing you stress,
it’s time to take action

28. Identify Your Stressors
5) Keep your notebook with you
and write down anything new that
makes you feel anxious

29. Identify Your Stressors
If you follow these steps, the mountain
of stress that had piled up should start
to look much easier to tackle

30. Deep Breathing for Stress Relief
Learn Deep Breathing

31. Breathing is not something we generally
give much thought to, even though it’s
essential to our very survival
Learn Deep Breathing

32. But mindful breathing and learning
how to control your breath is a powerful
way of coping with stress
Learn Deep Breathing

33. When you are under extreme stress,
your sympathetic nervous system is now
in charge and it’s time for “fight or flight”
Learn Deep Breathing

34. So what can you do? You can BREATHE!
Learn Deep Breathing

35. But you have to make sure you
are breathing the right way. Here’s
what I mean…
Learn Deep Breathing

36. The majority of breaths you take
probably originate from your chest
rather than your diaphragm
Learn Deep Breathing

37. What you have to do is practice
Deep Diaphragmatic Breathing
Learn Deep Breathing

38. Time to try it now…
Learn Deep Breathing

39. Practice this “relaxed belly breathing”
for several minutes, alternating with
your usual style
Learn Deep Breathing

40. Learn Deep Breathing
ACTION PLAN

41. Learn Deep Breathing
1) Practice “belly breathing” every
day until it becomes the natural way
for you to breath again

42. Learn Deep Breathing
2) Be mindful of your breathing

43. Learn Deep Breathing
3) Investigate exercise classes that
incorporate different health-enhancing breathing
techniques, such as Yoga or Tai Chi

44. Learn Deep Breathing
4) Take the time to incorporate regular deep
breathing exercises into your routine to improve
your overall health and well-being

45. Learn Deep Breathing
Breathing is one of the best
coping mechanisms you can use
to control stress

46. Saying “No” for Stress Prevention
Learn To Say No

47. We’ve all been there. Somebody asks you to do
something, and you hear yourself saying yes
because you find it difficult to say no
Learn To Say No

48. Saying the opposite of what you really
mean does nothing for your stress levels
except send them shooting skywards.
Learn To Say No

49. Practicing assertive communication
can prevent the build-up of resent and
stress caused by passive behavior,
and be incredibly empowering
Learn To Say No

50. So what is Assertive Communication?
Learn To Say No

51. First of all, let’s address what assertive
communication is NOT
Learn To Say No

52.
• It’s not just about saying NO
• It’s not about forcing your opinions on others
• It’s not about trampling over other people’s feelings
• It’s not about being aggressive
Learn To Say No

53. Assertive communication IS about being
able to express yourself effectively, in a
calm and confident way
Learn To Say No

54. It’s about standing up for yourself
and your opinions without getting
emotional or argumentative
Learn To Say No

55. Practicing assertive communication leads
to less stress; it builds your confidence and
improves your coping skills
Learn To Say No

56. ACTION PLAN
Learn To Say No

57. 1) Gently does it. You may not find it
easy to be assertive at first, so you’ll
need to practice
Learn To Say No

58. 2) Try your assertiveness out in a low-risk
situation for the first couple of times, such as
with your partner or a good friend.
Learn To Say No

59. 3) If there is a situation that often happens
that you find it hard to say no to, rehearse
what you will say next time it crops up
Learn To Say No

60. 4) Act confident even if you’re not quite
feeling it. Your words are more likely to
ring true if your body language and
demeanor are saying the same
Learn To Say No

61. 5) Keep breathing. It’s easy to forget
about breathing when you’re in a situation
that makes you feel nervous or anxious.
Learn To Say No

62. The more you practice assertive
communication to prevent stress, the
more your confidence will grow
Learn To Say No

63. The Link Between Diet and Stress
Diet and Nutrition

64. The quality of your daily diet
can also affect your ability to handle
stress in the first place
Diet and Nutrition

65. it’s super important that you take
steps to maintain a healthy diet
Diet and Nutrition

66. So let’s look at some food and drinks
that are healthy and nutritious, as well
as have stress-fighting properties
Diet and Nutrition

67. Diet and Nutrition
Tea

68. If you have a choice, green
tea is recommended
Diet and Nutrition

69. Diet and Nutrition
Coffee

70. Drinking several cups of coffee
through the course of each day prolongs
the elevated levels of cortisol
Diet and Nutrition

71. Diet and Nutrition
fruits & Vegetables

72. The high levels of B-vitamins found in non-
citrus fruits and starchy vegetables help with
the production of beneficial neurotransmitters
like serotonin and dopamine
Diet and Nutrition

73. Citrus fruits and cruciferous vegetables are
rich in Vitamin C, which helps to regulate the
levels of cortisol in your body and keep your
blood pressure at normal levels
Diet and Nutrition

74. Diet and Nutrition
Carbohydrates

75. If you’re suffering from stress and trying to
lose weight at the same time, a diet program
that encourages you to “cut the carbs” may
be the wrong choice
Diet and Nutrition

76. Diet and Nutrition
Protein

77. Tryptophan from poultry, eggs, and
salmon can improve your mood as this is
the precursor to serotonin
Diet and Nutrition

78. There is some evidence that a zinc deficiency
can lead to cognitive problems
Diet and Nutrition

79. Omega 3 fatty acid may improve
mood by helping neurons to communicate
with one another
Diet and Nutrition

80. Diet and Nutrition
Snacks

81. Resist the temptation to grab a
processed food such as a sugar-laden
donut or a deep-fried churro
Diet and Nutrition

82. Make sure you indulge in a healthy snack
such as a banana or a handful of nuts
Diet and Nutrition

83. If you find yourself craving chocolate,
don’t grab a cheap bar of processed junk
Diet and Nutrition

84. Diet and Nutrition
ACTION PLAN

85. Diet and Nutrition
1) Switch to drinking tea instead of
coffee for a lower caffeine intake and
decreased levels of cortisol

86. Diet and Nutrition
2) Increase the intake of healthy
fruit and vegetables in your diet for
less stress. Incorporate a wide
variety for better overall health

87. Diet and Nutrition
3) Consider taking a good quality
Vitamin supplement to fortify your
nutritional intake

88. Diet and Nutrition
4) Eat a breakfast of complex
carbohydrates to give yourself that
all- important serotonin boost to
start your day right

89. Diet and Nutrition
5) Keep a small bag of mixed
nuts and seeds or a small bar of dark
chocolate in your handbag or the
drawer of your desk

90. Diet and Nutrition
6) End your day well with a
relaxing evening meal consisting of a
portion of a high-quality protein

91. The Power of Water For Stress
Water For Stress Relief

92. If somebody told you to drink a
glass of water to help you find relief
from the stresses in your life…
Water For Stress Relief

93. But here’s the truth: Being even slightly
dehydrated can lead to increased levels
of the stress hormone cortisol
Water For Stress Relief

94. The link between reduced levels of
stress and drinking the right amount of
water is very well documented
Water For Stress Relief

95. So how much water should you be drinking?
Water For Stress Relief

96. A lot of the foods we eat like soups,
vegetables, and fruit contain high levels
of water and contribute to around 20
percent of daily fluid intake
Water For Stress Relief

97. What about too much water?
Water For Stress Relief

98. The bad news it is possible to overhydrate,
and it can be life-threatening
Water For Stress Relief

99. Water For Stress Relief
ACTION PLAN

100. Water For Stress Relief
1) Calculate how much fluid your body needs
by using the formula from The National
Academies of Sciences mentioned above

101. Water For Stress Relief
2) Track your fluid intake to ensure you
stay hydrated and give your body and brain
the best chance of warding off stress

102. Water For Stress Relief
3) body water is lost when we sweat so
increase your fluid intake if the weather is
warm, or when you exercise

103. Water For Stress Relief
4) Incorporate other beverages such as
sports drinks, sodas, fruit juice, and herbal
teas into your diet and track their intake

104. Water For Stress Relief
5) Keep up a steady intake of fluids throughout
the day to reach your target rather than drinking
lots of liquid in a short space of time

105. Exercising For Stress Relief
Exercise Options

106. The beneficial effects of exercise on
overall mental health, including stress relief
and reduction are well documented
Exercise

107. It’s the reason why exercise may be the
most recommended coping technique for
stress by health professionals
Exercise

108. It works like this: Physical activity boosts
the production of new brain cells and burns
the stress hormone cortisol
Exercise

109. Let's talk a little about each of these
brain chemicals, which have their own
particular benefits…
Exercise

110. Dopamine is the chemical that governs
motivation and achievement
Exercise

111. Oxytocin is a chemical that helps with
love, trust, and happy relationships
Exercise

112. Serotonin is what keeps you happy
Exercise

113. Endorphins are the body’s morphine,
an opiate known for its pain relieving
properties as well as its ability to give
users a chemical high
Exercise

114. It’s pretty cool how our brains work,
and that’s why regular exercise is a
win-win for mind, body, and soul
Exercise

115. Exercise

116. Exercise
ACTION PLAN

117. Exercise
1) First of all, whatever you do, don’t let
the thought of exercise put you off

118. Exercise
2) Consult your doctor before undertaking
anything strenuous, especially if it’s been a
while since you did any physical exercise

119. Exercise
3) To help you make regular
exercise part of your routine, start
with an exercise you enjoy

120. Exercise
4) If you have an injury or condition
that makes physical exercise difficult,
consider taking up Yoga

121. Exercise
5) Make your exercise session longer
and more intense for maximum relief
when you’re feeling very stressed

122. Exercise
So now you know exercise isn’t
just for improving physical fitness and
your outward appearance

123. Sleeping Off Your Stress
Sleep

124. Sleep
High quality sleep is essential to our
overall health and well-being

125. Sleep
When your sleep is frequently
disrupted for whatever reason, brain
function is compromised

126. Sleep
It’s therefore vitally important that
you do everything you can to help
yourself get a good night’s rest

127. Sleep
There are many factors in play when
it comes to the quality of your sleep,
not just how stressed you are

128. Sleep
But few people know that who well
you sleep at night almost all revolve
around three hormones

129. Sleep
Melatonin, which controls your sleep cycle;
Serotonin, which is a precursor to Melatonin;
and a hormone that you’ve seen mentioned
multiple times in this guide, Cortisol

130. Sleep
Serotonin is vital for the production of
Melatonin, but when Cortisol levels are
elevated, Serotonin levels decline

131. sleep
ACTION PLAN

132. Sleep
1) Go outside every morning so your
eyes and skin can receive the amount
of full spectrum sunlight they need for
proper melatonin production

133. Sleep
2) Stop using your smartphone,
computer, laptop, and tablet at least two
hours before you want to fall asleep

134. Sleep
3) Install blackout curtains or
blinds on your windows

135. Sleep
4) Try not to force sleep to come.
Make sure to relax when you go to bed
so you can fall asleep naturally

136. Sleep
5) Make your bedroom as conducive
to sleep as possible

137. Sleep
6) Create a cooler sleeping environment
by leaving a window ajar, turning on a fan
or using lighter bed sheets or blankets

138. Sleep

139. The Power of Laughter
Laughter

140. Laughter
Laughing is a bit like breathing. We
don’t think about it. We see something
funny; we laugh, end of story. Or is it?

141. Laughter
Studies show there is a lot more to
laughter than meets the eye. Here’s why
we all should be making a concerted
effort to laugh more often

142. Laughter
There is strong scientific evidence
that laughter is beneficial to your health,
as well as an excellent way of finding
immediate relief from stress

143. Laughter
It’s not only your physical health that
benefits when you laugh, but your mental
health also gets an enormous boost.

144. Laughter
In short, laughter is a powerful
antidote to stress

145. Laughter
The natural release of endorphins and
other feel-good chemicals when we laugh
doesn’t just make us happier…

146. Laughter
The physiological reactions in your
body from laughing can help protect
you against heart attack and other
cardiovascular problems

147. Laughter
Laughter can also help fortify you
against sickness and disease by making
your immune system stronger

148. Laughter
ACTION PLAN

149. Laughter
1) Smile more. Smiling is a pre-
cursor to laughter, and can help get
your stress levels down by triggering
the release of endorphins

150. Laughter
2) Arrange a night out with your
partner or with friends to see a comedy
show or a funny movie

151. Laughter
3) Keep a Gratitude Journal

152. Laughter
4)Foster the onset of laughter
whenever you can

153. Laughter
5) Use the power of technology to
make yourself laugh

154. Laughter
Taking the time to weave more laughter in
our lives deliberately is one of the simplest
things we can do relieve stress

155. Tapping for Stress Relief
Tapping

156. Tapping
If you’ve never heard of tapping before,
it might sound a little far fetched to think
that you can just tap away your stress

157. Tapping
Tapping has also been used to treat
pain, phobias, anxiety, and stress, and
can even help with weight loss

158. Tapping
So how does it work?

159. Tapping
Tapping works in conjunction with positive
affirmations and self-acceptance

160. Tapping
First of all, identify the issue that is
causing the stress and give it an intensity
score between 0 and 10

161. Tapping
Next, you will need a phrase that
acknowledges the issue at hand and
confirms acceptance of yourself,
despite your problems

162. Tapping
A common phrase people use during a
tapping sequence is …

163. Tapping
“Even though I have [insert your
fear or problem here] e.g. so much stress
inside me, I deeply and completely love
and accept myself”

164. Tapping
Now go through tapping sequence…

165. Tapping
Start by tapping the side of your hand
with the fingertips of your other hand

166. Tapping
While tapping the next eight meridian
points you will say a shortened version
of the affirmation

167. Tapping
Tap one of your eyebrows at the
point where your nose starts and
your eyebrow hair ends

168. Tapping
Tap at the side of your eye or use
one hand at the side of each eye

169. Tapping
Now do the same underneath your eyes,
midway to the end of your nose, using both
hands if you want, saying the problem

170. Tapping
Next tap 5-7 times under the nose,
then down under your mouth in the
crease of your chin

171. Tapping
The next point to tap is underneath
your collar bones about an inch down
and to the side

172. Tapping
Underneath your armpit, about three
inches down is the next point

173. Tapping
Move up to the last meridian endpoint right at
the top of your head and finish the sequence by
tapping 5-7 times and stating the problem

174. Tapping
Finally, take a deep breath,
remembering to breathe in through the
nose while relaxing your tummy

175. Tapping
Now re-assess the score you initially
gave to your problem, and repeat the
tapping sequence as many times as you
need until you begin to feel the relief

176. Tapping
ACTION PLAN

177. Tapping
1) Learn where the nine tapping
points are and practice tapping them
in the correct sequence

178. Tapping
2) Any time during the day that you feel
your stress levels are higher than they
should be, carry out a tapping sequence

179. Tapping
3) Focus on one negative issue
per tapping session

180. Tapping
4) Book an appointment with an EFT
therapist in your area

181. Tapping
5) Make tapping part of your morning
routine before you start the day

182. CONCLUSION
Conclusion

183. Hopefully you now have a much better
understanding of stress
Conclusion

184. You’ve learned techniques you can use to
get immediate relief in a stressful situation,
such as Breathing and Tapping
Conclusion

185. We’ve talked about ways to reduce the
presence of too much stress in your life by
removing known stressors
Conclusion

186. But if there’s one takeaway I want you to
have, it’s not to stress about the stress!
Conclusion

187. Yes, long-term chronic stress is
serious and can be fatal - but only if
you let it. Don’t let it!
Conclusion

188. Take Control!
Conclusion

189. Don’t be a worrywart!
Conclusion

190. Change the way you think about stress
Conclusion

191. Practice mindfulness
Conclusion

192. It’s your life, your body, and
stress is in your hands
Conclusion