domingo, 5 de agosto de 2007

10 TIPS PARA REDUCIR EL " stress"

22. Unplug your phone. Want to take a long bath, meditate, sleep, or read without interruption? Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in the next hour or so is almost nil.) Or use an answering machine.

23. Simplify, simplify, simplify?

24. Make friends with nonworriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts.

25. Get up and stretch periodically if your job requires that you sit for extended periods.

26. Wear earplugs. If you need to find quiet at home, pop in some earplugs.

27. Get enough sleep. If necessary, use an alarm clock to remind you to go to bed.

28. Create order out of chaos. Organize your home and workspace so that you always know exactly where things are. Put things away where they belong and you won?t have to go through the stress of losing things.

29. When feeling stressed, breathe deeply - most people tend to breathe in short, shallow breaths. When you breathe like this, stale air is not expelled, oxidation of the tissues is incomplete, and muscle tension frequently results. Check your breathing throughout the day, and before, during, and after high-pressure situations. If you find your stomach muscles are knotted and your breathing is shallow, relax all your muscles and take several deep, slow breaths. Note how, when you're relaxed, both your abdomen and chest expand when you breathe.

30. Writing your thoughts and feelings down (in a journal, or on paper to be thrown away) can help you clarify things and can give you a renewed perspective.

31. Try the following yoga technique whenever you feel the need to relax. Inhale deeply through you nose to the count of eight. Then, with lips puckered, exhale very slowly through your mouth to the count of 16, or for as long as you can. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.

32. Inoculate yourself against a feared event. Example: before speaking in public, take time to go over every part of the experience in your mind. Imagine what you'll wear, what the audience will look like, how you will present your talk, what the questions will be and how you will answer them, etc. Visualize the experience the way you would have it be. You'll likely find that when the time comes to make the actual presentation, it will be "old hat" and much of your anxiety will have fled.

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