8. Behavioural Symptoms
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting
responsibilities
Using alcohol, cigarettes or drugs to relax
Nervous habit, e.g. nail biting, pacing
9. Stress Management Tips
Stress management tips are tools
you can use on a daily basis to build
your resilience to stress.
10. Tip No 1: Breathing
Abdominal breathing techniques soothe
the nervous system and encourage health
benefits, such as reduced blood pressure.
Deliberately slowing to a relaxed
breathing pattern seems to calm the
body.
11. Tip No 2: Go for a Walk
Studies show that even a 10 minute walk
immediately boosts brain chemistry
to increase happiness.
12. Tip No 3: Journaling
Journaling, or keeping a diary is an
ancient tradition, one that dates back to
at least 10th century Japan.
Journaling helps clarify your thoughts
and feelings, reduce stress and helps
solve problems more effectively.
13. Tip No 4: Play Some Music
Music can have a great effect on our
brains in a great variety of ways.
Listening to music can relieve depression
and increase self-esteem ratings in
elderly people.
Making music can reduce burnout and
improve mood among nursing students.
14. Tip No 5: Try Smiling
Studies show that the muscles used when
smiling stimulate your brain into making
you relaxed and also releases more
endorphins and serotonin (feel good
hormones).
So the old adage “just grin and bear
it,” may be good advice in difficult
situations.
15. Tip No 6: Get a Good Stretch
Taking just 15 minutes out of your day to
stretch can be very therapeutic.
A good stretch releases tension in the
shoulder, neck and arms.
After a nice stretch, you should find
yourself more productive and alert.
16. Tip No 7: Practice Affirmations
“An affirmation is self-talk in its highest
form.
An affirmation is a positive statement
that something is already happening.
It’s not happening tomorrow or in the
future, but right now.”
– Susan Jeffers, Feel the Fear and Do It Anyway
I respect and accept myself unconditionally.
17. Tip No 8: Take a Bath
Bathing helps lower blood pressure and
provides an excellent respite from your
busy routine.
Your body will relax and your mind has a
chance to wander, leaving the stress of
the day behind.
Bathing also helps you get a good nights
sleep!
18. Tip No 9: Gratitude
Research is showing that practising
gratitude has many health benefits
Gratitude makes us happier, helps us feel
more positive and helps us sleep better.
Find 5 things to be grateful for every day
for at least a week and feel your mood
soar!
19. Tip No 10: Meditation
A meditation practice can take five
minutes or an hour and can get rid of a
whole days worth of stress.
Meditation takes practice so be patient
with yourself while learning a new skill!
Guided meditations are an easy way of
training the mind to let go for a short
while and stop the internal chatter.
20. About My Business
My main focus is to help people manage
their stress.
This stress can be caused by
physical, mental, or emotional problems.
I use Indian head massage and Reiki and I
teach Wellness and Massage workshops.
21. About My Business
I offer a confidential service.
I have a treatment room in Castlebar and
I offer a home visit service covering a 30
mile radius from Castlebar.
Client care and well-being is at the centre
of my service – if I feel a client would be
better served by a service I don’t
provide, I will refer them on.
22. The Benefits of Holistic Therapies
Relieve muscle tension
Slow down and deepen breathing
Slow down the heart and pulse rate
Reduce blood pressure
Reduce stress and anxiety
Improve concentration
Increase feelings of well-being
Promote rest, relaxation and sleep
23. Indian Head Massage Demo
Indian Head Massage is a relaxing stress
management tool, designed to target the
areas where stress is held the most.
An Indian Head Massage works on the
upper back, upper arms, neck and head.
I work through your clothes and no oils
are used.
24. I hope you found it useful.
Best wishes,
Tracy Fitzgerald
