Stress reduction

[mdlbear]

On Thursday my massage therapist gave me the assignment of researching methods of reducing stress, and to pick a few to use. Along the way I found this page, which included a test to assess one's level of stress. 19 or over is considered "high". I scored 30.

Anyway, here's the list:

Keep doing these:

Cat therapy -- especially Curio, who is an excellent villain's cat.

cuddling -- I seem to be touch-dominant, and often forget that fact because it doesn't really fit my self-image.

Do more:

music -- I often forget how good music is for me.

massage -- great when I can get it.

play with stress toys (balls, putty, worry stones,...) -- this seemed like an easy one to add.

Writing (journaling, poetry) -- My weekly "done" posts sort of count, I guess; the point is not to be writing about anything in particular but simply the act of writing.

Hot baths -- a bath takes time, but it's very relaxing and helps me get to sleep, so I should take them more often.

Add:

breathing exercises -- this is an easy one to add whenever I think of it. Even doing just three or four deep breaths is remarkably relaxing.

progressive relaxation -> bedtime?

drink a cup of tea. (comes under the heading of calming rituals)

positive self-talk affirmations? coping statements Stress card wallpaper! -- Some of my sources talked about making a card with positive self-talk on it. Screen wallpaper sounds like a better bet for me.

Harder: -- most of these are hard because they require a solid block of time.

DELEGATE (stress reduction) ... but this one is hard because it requires asking people to do stuff for me.

meditation/mindfulness -- I've been trying the "mindfullness of doors" exercise on and off; mostly off because it's really hard to think of in the moment. Which is, of course, the point. Maybe I should count "the mindfulness of dishwashers".

guided imagery -- ISTR I have a collection of mp3s from Kaiser that I could use for this.

spending time in nature. Trails or parks. Bike riding.

Tai chi / yoga -- this would require actually going out and joining a group. Not to mention finding the time. EEP! Very hard.

The common thread, I think, is that many of these are things I know are good for me / enjoyable / relaxing -- but I still don't take time to do them, or even think about doing them. That probably says something important, but I don't know what.

Advice? Discussion? The notes below were roughly in the order I found them -- the first few came off the top of my head, followed by various websites.

  * (0219) spend 2 hours researching de-stress/relaxation techniques btw now and 0222 Su
    (on orders of my massage therapist )
    * music
    * progressive relaxation
    * DELEGATE (stress *reduction*)
    : Stress our burnout? http://www.helpguide.org/articles/stress/preventing-burnout.htm
      Not sure I entirely believe it; burnout sounds a lot like vanilla depression
    @ Stress Symptoms, Signs, & Causes: The Effects of Stress Overload and What You Can
      Do About It test:  19+ is high -- I scored 30.  So... yeah.
    * breathing
    * meditation/mindfulness
    * Writing (journaling, poetry)
    * Cat therapy
    * Hot baths
    * Tai chi / yoga
    @ Stress management: MedlinePlus Medical Encyclopedia
    @ Stress management - Wikipedia, the free encyclopedia
    * guided imagery ISTR I have a collection of mp3s from Kaiser.
    * spending time in nature.  Trails or parks.
    @ Stress Relievers: 25 Ways to Reduce Stress
    @ How to Relieve Stress (with Stress Relief Techniques) - wikiHow
    * drink a cup of tea.  (comes under the heading of calming rituals)
    * cuddle 
    * massage
    * positive self-talk  affirmations?  coping statements
    * stress balls
    @ Managing Stress - how to articles from wikiHow
    @ Using Coping Cards and Coping Statements to Improve Mental Health Better

And now I'm going to stop, post this, pet my cat, and make some ginger tea.

Comments

[amaebi]

Ah, peace to you!

[mdlbear]

Thanks!

[gingicat]

Those all sound like great ideas.

[mdlbear]

We'll see how many I can implement, and whether they help.

[danceswithlife]

There's a very good, very readable, book on stress by a neurologist.I highly recommend it: Why Zebras don't get ulcers by Robert M. Sapolsky.

[mdlbear]

Thanks!

... ordered.

[lolmac]

If you're able to structure yourself with a calendar, you can make appointments for some of these things. It's a micro-version of Making a Date With Yourself for Quality Time, which is a Fine Idea.

One approach is to feed the Good Things into a random generator, and give yourself set times to "roll the dice" for your designated prize. Hot bath? Walk in the park? Cup of tea? Short break to stare at the pretty wallpaper? You win!

[mdlbear]

Hmm. The calendar would work for some of them; the randomizer probably not so much, since they require wildly different amounts of time and prep work.

Still, definitely things to consider.

[phoenixpdx.livejournal.com]

Not sure how much help it is, but personally I've found that simply making very small baby-step changes over time works best for me. 20 years ago, had you told me what I'd be doing for self-care, stress reduction and general well-being, I would not have believed you. I did not have time. Couldn't be done. Well...it got done. But I really had to move slowly. It involved developing a practice of daily writing (not long, just a check-in mostly), developing "rituals" for things like my meds, my meals, etc. Working with my compulsive tendencies rather than against them.

And one major thing that really helps? Those three deep breaths, whenever I think of them, which these days is pretty often. Three seems to be my Magic Number. :-)

Virtual hugs from one touch-dominant who forgets it to another. (Oh, btw, I think all the strange body issues contribute to my forgetting about touch, because sometimes it is just very difficult to accomplish with my loved ones and me.)