Develop Mastery over StressChapter 5

Part II: The Art of Coping Gracefully

Breathing• Active relaxation:

You are aware of your breathing

• Passive relaxation such as watching television does not reduce stress

• Diaphragmatic Breathing-natural antidote to stress, breathing through your diaphragm

Diaphragmatic Breathing• Place a heavy book on your stomach and

practice seeing it move

• Good for people who suffer from panic attacks

Cultivating awareness• By becoming aware of

your breathing• All human beings have

the ability to be aware• The witnessing Stance –

our ability to stand apart from ourselves, to view ourselves from the outside.

• Self awareness- ability to be aware of oneself

Metacognition & Metamood• Metacognition

• Becoming aware of your thought processes

• Metamood• Becoming aware of your emotions

Stress Hardiness Attitudes• Do scale on page 112

• Important attitudes to help you resistant to the negative effects of stress:• The Three Cs

• Control

• Commitment

• Challenge

Control• You are the captain of your ship

• Internal Locus of Control

• External Locus of Control

• Proactivity

Challenge• Chinese write challenge as:

• Dangerous and Opportunity

Commitment• Attitude of Gratitude

• Positive affirmations

The Warrior’s Stance

• Let’s read page 114 (italicized) • Warrior’s stance – Successful

warriors are peaceful individuals who whose primary battles are fought internally

• They display a relaxed and balanced posture

• This enables them to have exceptional reaction times and full freedom of movement

• Literally, they flow around obstacles

Bruxism• Grinding of teeth• Usually due to stress• We may grit our teeth

when angry as well

Your Body• If you listen to your

body when it whispers……You won’t have to listen to your body when it screams

Progressive Relaxation• Pages 98-99

Psychosomatic Illnesses• Where a physical disorder is affected for in

some cases caused by stress, and/or emotional psychological factors

Adopting Healthier Lifestyles• Improve diet

• Quit smoking

• Get regular physical exercise

• Eliminate substance abuse

• Proactive stress management techniques

• Follow proper medication regimens (especially for hypertension)

Steps to Good Nutrition• Eat a variety of foods

• Eat more whole foods

• Avoid caffeine

• Avoid alcohol

• Take vitamin and mineral supplements

• Eat frequent, calm meals

• Maintain a healthy weight