hCG Session 4 - The Importance of Calm

Tapping & Guided Meditation Videos

Notes, Information and Links

  • Stress Management
  • Sleep & Weight Loss
  • Early Morning Pages
  • EFT Tapping Points
  • Tapping Summit 2009
  • Set Up Phrases
  • Addictive Cravings

Proven Stress Management Techniques

1. Sleep: Is essential in restoring health and vitality to your mind and body. Studies show that people who sleep 7-8 hours each night live longer, healthier lives than those who sleep fewer hours. With the right amount of sleep you will feel more energetic and better able to cope with stressful situations. The following are suggestions that may help you to achieve adequate sleep.

Consistently maintain your regular bedtime and wake-up hours.

Avoid the consumption of caffeine within 8 hours of bedtime.

Avoid stressful or noisy distractions while you are trying to get sleep.

Avoid alcohol consumption, which can disturb the quality of your sleep.

If you have difficulty relaxing at bedtime, you may find herbal relaxation aids to be helpful.

Be well hydrated the day before and the day of.

2. Diet: Building a foundation of health also includes consuming a nutritious, balanced diet. A good diet that includes live, whole foods, and excludes processed preparations, will help prepare your body for daily stress. An unhealthy, unbalanced diet will only make you feel sluggish and less able to cope with life’s everyday demands.

3.Exercise: Along with adequate sleep and a healthy diet, it is important for you to exercise regularly to help treat nervous tension that is associated with stress. Incorporating 10 to 30 minutes of moderate physical activity into your daily schedule may significantly reduce stress-related tension. Studies show that simply taking 10 minutes out of your busy daily schedule and going for a brisk walk can work wonders in reducing your level of stress. It may be difficult for you to begin a regular schedule of exercise, but within weeks you should notice an increase in stamina, energy, and overall well-being.

4. Guided imagery: is a well-searched form of mind-body medicine that has not only been shown to relieve stress. But also has been shown to relieve pain reduce adverse effects from surgery and medical procedures, help people cope with chronic illnesses, and stimulate healthy responses in the body. Guided Imagery techniques have been shown in dozens of medical studies to promote relaxation, reduce anxiety, and support healthy lifestyle changes, and are used widely in medicine, nursing, and psychology.

Imagery is simply a natural way that our brain stores and processes information. In fact, you use imagery whenever you remember, plan, daydream, or worry. You can also learn to use imagery to relax your body and mind, and to help you resolve stressful situations. (See “Guided Imagery” in videos below.)

5. Practice Relaxation Techniques: When we are under stress we carry a great deal of physical and emotional tension in our bodies that can negatively impact mental and physical functioning. Relaxation allows you to release the tension associated with your workplace, school, family, and social life. During relaxation, we divert our thoughts of everyday problems and focus on pleasant, peaceful thoughts in order to feel calm and tranquil. True relaxation can be measured by enhanced health, improved mental capacity, an increased vitality. Physical changes, such as decreases in heart rate, blood pressure, respiratory rate, and perspiration, are also indicators of true relaxation. Many people find that practicing relaxation techniques, such as yoga, meditation, regular massage therapy, or other forms of bodywork, can reduce physical and emotional tension.

- Yoga is an ancient Indian practice centered on proper breathing, stretching, and the holding of postures to release stored tension in the body. Practicing yoga may help you significantly reduce the impact of stress and restore your sense of well-being.

- Meditation is also highly effective in reducing physical and emotional stress. Meditation is a simple method of calming your mind and body, while enhancing mental focus, mental clarity, and your ability to cope with stress.

- Deep Breathing techniques are one of the easiest ways to calm the mind and body, and can be practiced almost anywhere. Shallow, rushed breathing leads to increased anxiety; where as deep, unhurried, controlled breathing helps you to slow down and provides oxygen throughout your body, releasing emotional and physical tension.

- Massage therapy and other forms of bodywork are widely recognized as complementary forms of treatment for stress reduction, as well as for a wide variety of other health conditions.

6. Having a Positive Attitude is essential to dealing with stress. It is very important to be aware of your mental attitude and emotional health. It is easy to let a constant influx of negative thoughts cloud our minds and prevent us from thinking positively. Learn and practice techniques of positivity.

7. Effective communication helps us to avoid unnecessary stressful events. It is essential to maintaining healthy relationships with our family, friends, co-workers and acquaintances.

8. Time Management can prevent the stress that occurs when we are not able to complete an important task on time. Effective time management involves taking time to plan our schedules, accomplishing our tasks on time, and allowing time for relaxation.

9. Develop leisure activities Do something you enjoy. One of the best outlets for relieving stress is to pursue a satisfying hobby or indulge in leisure activity. This can bring you great fulfillment and gratification which are emotions associated with decreased stress levels. You may feel you’re too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get done in other areas of your life. (ie: a hobby, such as gardening; A creative activity, such as writing, crafts, or art, playing with and caring for pets; volunteer work.)

Write about things that are bothering you. Write for 10-15 minutes a day about stressful events and how they made you feel. Or think about tracking your stress. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope. MORNING PAGES (see link below)

Schedule a planned nervous breakdown: Talk, laugh, cry, or express your frustrations to a friend, a family member, a counselor, or a member o f the clergy. This is a healthy way to relieve stress. If you just need a release, set aside 3-4 hours on your calendar to just let it all hangout. You could watch a sad movie and just cry.

Breathe Deeply: By slowing down your heart rate and lowering blood pressure, breathing deeply relieves stress.

*The content and information found herein is the sole discretion of it's authors. This information is not to be considered medical advice or "recommended by" the practitioners, medical assistants, staff or employees of the Alpine Clinic.

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