2023 Mental Fitness Tool:
"Melt Away Stress"
TIPS TO RELEASE STRESS
Tips to Melt Away Stress -Nate Bonovitz
We may not be able to eliminate stress, but we can manage it. Here are some stress-management tips that will help you feel better and more relaxed and happy - every day. _____________________________________________________________________________________
► Accept that there are events you cannot control. (Weather, traffic, people)
► Breathe your stress away. It is impossible to be anxious while breathing slowly and deeply. Daily relaxation breathing for a few minutes eases anxiety and makes us more resilient to stress. Simply sit up straight with both feet on the floor, close your eyes, and breathe. Focus your attention on a word or phrase that fits and resonates with you. (I use, "Thank You Lord.") Choose something that works for you :-). Then just breathe slowly and deeply for 2 minutes or more if you like. Enjoy the results! Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure.
► Keep a positive attitude. Have an attitude of gratitude, listing or sharing all you are thankful for.
► Halt stress in its tracks; if you feel overwhelmed, take a break, go for a walk, bike ride or a drive.
► Manage your time -- Give yourself time to get things done. Set a start time or phone alarm so you have more time to prepare for an event.
► Say "NO" to extra burdens, appointments and commitments. The reward for being the busiest most productive is some money and a lot of stress. The reward for protecting your precious time is peace and time for your priorities.
► Exercise -- (3 times a week for 20 minutes is enough) Enjoy biking, walking, hiking, or working out at the gym. Your body can fight stress better when it is fit. Exercise releases endorphins, increasing a sense of well-being. Get moving. All forms of exercise, including yoga and swimming will ease depression and anxiety. Walk around the block or take the stairs.
► Maintain a good sleep routine -- go to bed around the same time each night. SLEEP at least 7 hours per night. If you are not, find ways to improve quality of sleep.
► Spend time with good people.
► Stay free from overusing quick chemical fixes like alcohol, energy drinks, drugs and smoking. If you take in a lot of caffeine or sugar, see if reducing these helps lower your anxiety and stress levels.
► Pray to God for help and wisdom daily. Read God's Word daily.
► Talk to a friend or two every day. Share something personal with them.
► Ask God for help and strength each day. It brings sweet freedom from worry and anxiety.
► Write it down. Write out whatever is causing you stress. It helps get these anxiety-producing thoughts out of your head and onto a piece of paper.
► Decompress -- place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, chest and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension. Hot showers or baths are also nice to relax.
► Laugh Out Loud -- hang out with people who laugh a lot. Watch a funny movie with friends. A good belly laugh lightens the load mentally and lowers cortisone (the body's stress hormone). Laughing helps mood by releasing endorphins. Hang out with someone who makes you smile, someone like _________.
► Sing -- crank up the tunes - listening to soothing upbeat music lowers blood pressure, heart rate and stress. You can also blow off steam by rocking out to more upbeat tunes--or singing at the top of your lungs!
► Keep it Simple -- less things, fewer things, shorter, and easier. No need to make everything a complicated 'masterpiece.'
► Do the next right thing -- you may have a lot on your "to do" list, but there is only one "next right thing" to do.
► Pick a phrase -- choose a phrase or saying you can think or say whenever you want to. Something like "easy does it," "progress not perfection," "one thing at a time," or "Goozfraba" to help remind yourself not to take life too seriously.
► Help someone -- Give a little of your time, talent, strength to someone else. It's nice to take our minds off our ourselves sometimes. And it feels good and deflates stress.
► Face Reality -- If there is something you have to do that is causing you stress, get it done. Make a plan for how and when you will face the problem.
► Ask for help -- Ask a parent, friend or counselor for help. People enjoy helping others and may consider it an honor that you chose to go to them with your need.
For more tools, workshops, or professional counseling,call 208.600.1115 or email bonovitz@protonmail.com
Office in Eagle. Almost all insurances accepted.
For more free tools like this or to set up a personal appointment,
call 208-600-1115,
text 484-557-5672
or email ⇓ bonovitz@protonmail.com
bonovitz@protonmail.com
Tips to Melt Away Stress -Nate Bonovitz
We may not be able to eliminate stress, but we can manage it. Here are some stress-management tips that will help you feel better and more relaxed and happy - every day. _____________________________________________________________________________________
► Accept that there are events you cannot control. (Weather, traffic, people)
► Breathe your stress away. It is impossible to be anxious while breathing slowly and deeply. Daily relaxation breathing for a few minutes eases anxiety and makes us more resilient to stress. Simply sit up straight with both feet on the floor, close your eyes, and breathe. Focus your attention on a word or phrase that fits and resonates with you. (I use, "Thank You Lord.") Choose something that works for you :-). Then just breathe slowly and deeply for 2 minutes or more if you like. Enjoy the results! Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure.
► Keep a positive attitude. Have an attitude of gratitude, listing or sharing all you are thankful for.
► Halt stress in its tracks; if you feel overwhelmed, take a break, go for a walk, bike ride or a drive.
► Manage your time -- Give yourself time to get things done. Set a start time or phone alarm so you have more time to prepare for an event.
► Say "NO" to extra burdens, appointments and commitments. The reward for being the busiest most productive is some money and a lot of stress. The reward for protecting your precious time is peace and time for your priorities.
► Exercise -- (3 times a week for 20 minutes is enough) Enjoy biking, walking, hiking, or working out at the gym. Your body can fight stress better when it is fit. Exercise releases endorphins, increasing a sense of well-being. Get moving. All forms of exercise, including yoga and swimming will ease depression and anxiety. Walk around the block or take the stairs.
► Maintain a good sleep routine -- go to bed around the same time each night. SLEEP at least 7 hours per night. If you are not, find ways to improve quality of sleep.
► Spend time with good people.
► Stay free from overusing quick chemical fixes like alcohol, energy drinks, drugs and smoking. If you take in a lot of caffeine or sugar, see if reducing these helps lower your anxiety and stress levels.
► Pray to God for help and wisdom daily. Read God's Word daily.
► Talk to a friend or two every day. Share something personal with them.
► Ask God for help and strength each day. It brings sweet freedom from worry and anxiety.
► Write it down. Write out whatever is causing you stress. It helps get these anxiety-producing thoughts out of your head and onto a piece of paper.
► Decompress -- place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, chest and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension. Hot showers or baths are also nice to relax.
► Laugh Out Loud -- hang out with people who laugh a lot. Watch a funny movie with friends. A good belly laugh lightens the load mentally and lowers cortisone (the body's stress hormone). Laughing helps mood by releasing endorphins. Hang out with someone who makes you smile, someone like _________.
► Sing -- crank up the tunes - listening to soothing upbeat music lowers blood pressure, heart rate and stress. You can also blow off steam by rocking out to more upbeat tunes--or singing at the top of your lungs!
► Keep it Simple -- less things, fewer things, shorter, and easier. No need to make everything a complicated 'masterpiece.'
► Do the next right thing -- you may have a lot on your "to do" list, but there is only one "next right thing" to do.
► Pick a phrase -- choose a phrase or saying you can think or say whenever you want to. Something like "easy does it," "progress not perfection," "one thing at a time," or "Goozfraba" to help remind yourself not to take life too seriously.
► Help someone -- Give a little of your time, talent, strength to someone else. It's nice to take our minds off our ourselves sometimes. And it feels good and deflates stress.
► Face Reality -- If there is something you have to do that is causing you stress, get it done. Make a plan for how and when you will face the problem.
► Ask for help -- Ask a parent, friend or counselor for help. People enjoy helping others and may consider it an honor that you chose to go to them with your need.
For more tools, workshops, or professional counseling,call 208.600.1115 or email bonovitz@protonmail.com
Office in Eagle. Almost all insurances accepted.
For more free tools like this or to set up a personal appointment,
call 208-600-1115,
text 484-557-5672
or email ⇓ bonovitz@protonmail.com
bonovitz@protonmail.com
Nate Bonovitz, LCPC, ACADC, Licensed Clinical Professional Counselor
OFFICE LOCATION: 1151 E. Iron Eagle Dr., Eagle Idaho 83616 (in the Smith & Coelho bldg) CALL: (208) 600-1115 to reserve your time Gentle guidance to health, healing and contentment |