Done last week (20150215 Su - 21 Sa)

Actually a pretty good week, modulo dysthymia, stress, and back pain. Productive. We found a great garden sculpture company at the home show, and I did a lot of work in the garage yesterday. Including bringing up the hanging lamp that used to be in our kids' room (later the sewing room) at the Starport, and hanging it in the Rainbow Room to replace the floor lamp I broke on Tuesday.

We had music Thursday night, which was also a big win. Details in the notes. I need to sing more.

The L-tryptophan appears to be working. In other mood-related news, I took an online test to see whether I'm experiencing stress. High is 19+; I scored a 30. Ya think? I'm under orders from my massage therapist to research ways of reducing/managing stress. Helpguide.org is one of the best sites I've found so far.

( raw notes, with links )

Stress reduction

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.

( the original notes, with links )

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