Stress Management

Stress Management

Posted by Safe In4 Hub

COPING STRATEGIES

POSITIVE

DIVERSIONS

    GETAWAYS:                Spend time alone.  See a movie.  Daydream.
    HOBBIES:                 Write.  Paint.  Create something.
    LEARNING:                Take a fun class.  Join a club.
    MUSIC:                   Play an instrument.  Sing.  Listen to
                             stereo.
    PLAY:                    Play a game.  Goof off.  Go out with
                             friends.
    WORK:                    Tackle a new project.  Keep busy. 
                             Volunteer.

FAMILY

    BALANCING:               Balance time at work and home.  Accept the
                             good with the bad.
    CONFLICT RESOLUTION:     Look for win/win solutions.  Forgive
                             readily.
    ESTEEM BUILDING:         Build good family feelings.  Focus on
                             personal strengths.
    FLEXIBILITY:             Take on new family roles.  Stay open to
                             change.
    NETWORKING:              Develop friendships with other families. 
                             Make use of community resources.
    TOGETHERNESS:            Take time to be together.  Build family
                             traditions.  Express affection.

INTERPERSONAL

    AFFIRMATION:             Believe in yourself.  Trust others.  Give
                             compliments.
    ASSERTIVENESS:           State your needs and wants.  Say "no"
                             respectfully.
    CONTACT:                 Make new friends.   Touch.  Really listen
                             to others.
    EXPRESSION:              Show feelings.  Share feelings.
    LIMITS:                  Accept others' boundaries.  Drop some
                             involvements.
    LINKING:                 Share problems with others.  Ask for
                             support from family/friends.

MENTAL

    IMAGINATION:             Look for the humor.  Anticipate the future.
    LIFE PLANNING:           Set clear goals.  Plan for the future.
    ORGANIZING:              Take charge.  Make order.  Don't let things
                             pile up.
    PROBLEM-SOLVING:         Solve it yourself.  Seek outside help. 
                             Tackle problems head on.
    RELABELING:              Change perspectives.  Look for good in a
                             bad situation.
    TIME MANAGEMENT:         Focus on top priorities.  Work smarter, not
                             harder.

PHYSICAL

    BIOFEEDBACK:             Listen to your body.  Know your physical
                             limitations.
    EXERCISE:                Pursue physical fitness.  Jog.  Swim. 
                             Dance.  Walk.
    NOURISHMENT:             Eat for health.  Limit use of alcohol.
    RELAXATION:              Tense and relax each muscle.  Take a warm
                             bath.  Breathe deeply.
    SELF-CARE:               Energize your work and play.  Strive for
                             self-improvement.
    STRETCHING:              Take short stretch breaks throughout your
                             day.

SPIRITUAL

    COMMITMENT:              Take up a worthy cause.  Say "yes."
    FAITH:                   Find purpose and meaning.  Trust God.
    PRAYER:                  Confess.  Ask for forgiveness.  Pray for
                             others.  Give thanks.
    SURRENDER:               Let go of problems.  Learn to live with the
                             situation.
    VALUING:                 Set priorities.  Be consistent.  Spend time
                             and energy wisely.
    WORSHIP:                 Share beliefs with others.  Put faith into
                             action.

NEGATIVE

       ALCOHOL:              Drink to change your mood.  Use alcohol as
                             your friend.
    
       DENIAL:               Pretend nothing's wrong.  Lie.  Ignore the
                             problem.

       DRUGS:                Abuse coffee/aspirin/medications.  Smoke
                             pot.  Pop pills.

       EATING:               Keep binging.  Go on a diet.  Use food to
                             console you.

       FAULT-FINDING:        Have a judgmental attitude.  Complain. 
                             Criticize.

       ILLNESS:              Develop headaches/nervous stomach/major
                             illness.  Become accident prone.

       INDULGING:            Stay up late.  Sleep in.  Buy on impulse. 
                             Waste time.

       PASSIVITY:            Hope it gets better.  Procrastinate.  Wait
                             for a lucky break.

       REVENGE:              Get even.  Be sarcastic.  Talk mean.

       STUBBORNNESS:         Be rigid.  Demand your way.  Refuse to be
                             wrong.

       TANTRUMS:             Yell.  Mope.  Pout.  Swear.  Drive
                             recklessly.

       TOBACCO:              Smoke to relieve tension.  Smoke to be
                             "in."

       WITHDRAWAL:           Avoid the situation.  Skip school or work. 
                             Keep your feelings to yourself.

       WORRYING:             Fret over things.  Imagine the worst.

Reference: "Structured Exercises in Stress Management," Whole Person Press, Duluth, MN
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