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How to Deal With Stress
HOW TO DEAL WITH STRESS
Types of Stress
Criticism or judgment
Can lead to depression
Loss of loved one
Loss of job
Episodic acute stress
Live in a state of tension
Miss a deadline
Worrying too much
Sources: https://www.mygbhp.com & https://www.psychologytoday.com/
Top the most frequently cited sources of stress with adults according to https://www.apa.org are:
Children have physical symptoms associated with stress:
Trouble falling or staying asleep
What changes can you make to relieve stress?
• Join a gym
• Lift weights
• Make a major positive change
in your life
• Create goals & accomplishing
HOW EXERCISE REDUCES STRESS
Exercise produces endorphins that act as a natural painkillers.
HOW LONG SHOULD YOU EXERCISE?
If you are not use to exercising, try going for a thirty minute walk. CNN Health recommends 30 minutes of moderate
intensity physical activity.
You can search any kind of exercise on YouTube and workout for free.
HOW MINDFULNESS REDUCES STRESS
Meditation produces endorphins that act as a natural painkillers.
WHAT IS MINDFULNESS
Mindfulness is living in the moment. When you practice mindfulness you become self aware. You do
not have to be a Buddhist or a Yogi to practice mindfulness. Breathing and living in the moment is not
related to a religion. Breathing and living in the moment is something that everyone can practice to
have a more fulfilling life. When you practice mindfulness, you are living a way of life that promotes
becoming aware with one’s self.
The goal is to not worry about the past that may cause you depression or have anxiety about the
future. By practicing mindfulness, you fully accept your situation. You learn to stop and be come
present, breathe, and let go.
HOW DO YOU MEDITATE?
Start your meditation practice by meditating for 30 seconds once or twice a day.
Began by sitting cross legged on the floor. Set your phone timer to 30 seconds. Take a deep inhale
hold the breath then release the breath. Repeat this process until the timer goes off. Anytime your
mind wonders and thinks about anything other than breathing, tell your mind “not now.” It is normal for
your mind to wonder. The more you practice meditating the more focused and easier it will become.
Be patient with yourself.
Increase your meditation practice by 30 seconds at a time as you feel ready.
Making Changes Can Help to Reduce Stress
Questions to ask yourself to make major positive changes to reduce your stress:
What is causing your stress?
Is fear holding you back? Consider why you haven’t made a positive change in your life
to create the life that you have always dreamed of.
What do you want to change? What will happen if you do not a change?
What are four things that you keep putting off?
What will happen if you do not accomplish these four things?
Create a plan to accomplish these four items.
Some examples of things you keep putting off are fitness goals, career changes,
education, or personal changes.
Questions to ask yourself about your life:
How can you change the things in your life causing you stress?
What will make you happy?
Why do you want to change your life?
Who you see yourself as in 1-5 years?
When do you want to make a change in your life?
Where do you see yourself financially, spiritually, mentally, & physically.
IF FEAR IS HOLDING YOU BACK
“Fear is not real. The only place that fear can exist is in our thoughts of the future. It is a product of
our imagination, causing us to fear things that do not at present and may not ever exist. That is near
insanity. Do not misunderstand me danger is very real but fear is a choice.”
The Stress Walt Disney Experienced
Walt Disney was bankrupt, his cartoon was stolen from him, and experienced many other
obstacles. Walt Disney was turned down over 200 times before finally getting financing for
his dream of creating Walt Disney World. Disney made several changes to make his dreams
work. If Walt Disney would have given up on his dreams, we wouldn’t have Disney World,
Disney Land, or any of those wonderful Disney movies.
“You may not realize it when it happens, but a kick in the teeth may be the best thing in
the world for you.”
“All our dreams can come true, if we have the courage to pursue them.”
“It's kind of fun to do the impossible.”
“The way to get started is to quit talking and begin doing.”
“When you believe in a thing, believe in it all the way, implicitly and unquestionable.”
“We keep moving forward, opening new doors, and doing new things, because we're
curious and curiosity keeps leading us down new paths.”
Never Give Up & other important tips
• Failure will teach you what you need to do differently next time. Consider what your life
would be like if you do not accomplish your goals.
• Do not be hard on yourself.
• Take things one step and one day at a time.
• Be compassionate and loving to yourself.
• Find one thing each day to be grateful for.
• Answer the making changes and creating goals questions thoroughly and honestly for
THINGS TO REMEMBER WHEN YOU FEEL STRESSED OUT
“All good things happen come to me”