Introduction:

I encourage you to not just read the article on stress management, but to actively engage with the exercises provided. By putting the strategies into practice, you can experience firsthand the transformative power of these techniques and discover what works best for you in managing your stress. Remember the change happens through action, so embrace the opportunity to apply these exercises and unlock a greater sense of well-being in your life.

Belief Systems:

1. Fill in the blank: “I can’t take time for me because _______.”  

Ask the same question again but go deeper, don’t just stop at a surface answer. Then ask yourself the same question three more times, going deeper and being more thoughtful each time. You want to end with a gut wrenching answer because that is where the truth lies. 

2. Ask yourself what your primary belief is about rest and relaxation. Next, ask yourself if what you believe is different from the choices you are making? If there is a difference, then go onto the next Belief System exercise. 

3. Look at what work ethic you were taught as a child. Were you given free reign to do whatever you wanted? Was there a good balance between work and play? Or was it all work and no play, or only play only after the work was done? Next ask yourself, how does this compare with your work ethic today? Once you have figured out what is healthy and what is not healthy, then verbally give yourself permission to come out of agreement with those patterns and beliefs that are contributing to you making poor choices in the area of stress management. 

4. If you struggle with feeling guilty about taking time for yourself, ask yourself where you learned that? Was it as a child? Do you have a boss that is a workaholic and expects the same from everybody else? Are you trying to impress someone else so that you can get a promotion? Everybody has a driver, it is important that you figure out what yours is because you cannot change what you don’t understand. Once you have come up with something, you want to change it at two different levels. First, emotionally give yourself permission to be yourself and not have to perform for someone else’s acceptance. Second, jump to the first neurological exercise below. 

Neurological:

1. Picture taking off your guilt and putting it in a box. See yourself closing up the box and then shrinking the box in size until it is so small it disappears, or you crush it with the heel of your foot. Do this every time you feel guilty. With practice, it will only take a few seconds to do. Create variations on this kind of exercise that makes you smile and empowered. 

To take it to the next level, as soon as you feel the sense of guilt trying to affect you, put a verbal “No” to the hand movement that indicates stop. Make both the verbal and hand movement hard and fast. Your brain will get the message. Do this a few times and the feelings of guilt should dissipate.  

2. Visualize yourself making healthier choices. See yourself enjoying doing an activity of your choice. Try seeing it in different environments, climates and geographical locations. Make sure to use all five senses so you can trick your brain into believing that this is your new reality. End it with a HUGE smile on your face because that tells the brain you want more of this, which will eventually translate into you being able to prioritize stress wellness practices . 

3. For those who are feeling driven because of a workaholic boss, have fun visually turning down the volume of the boss’s voice and combine that with cartooning their voice so it sounds like Mickey Mouse, Donald Duck, or your favorite cartoon character. It should make you laugh and help to disconnect the brain from the drivenness pathway, allowing you to take some healthy time for yourself. 

Physical:

1. Take short breaks throughout the day. This can be as simple as stepping away from the desk and taking a few deep breaths.  

2. Practice mindfulness. This is a technique that helps you stay in the present moment and refocus on the task at hand.  

3. Engage in physical activity. This can be as simple as taking a 10-minute walk or doing some stretching.  

4. Practice relaxation techniques. These can include meditation, deep breathing, and progressive muscle relaxation.  

5. Slow your walk down. Deliberately take long slow strides while taking some deep breaths along the way.

Personalized Coaching:

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