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Stress Busters

Stress & Anxiety is part of everyday life. Things that we go through effect our moods and how we feel from time to time. This page has been set up to help with these times.

WELCOME TO STRESS BUSTERS

20 Ways To Boost Your Mood

1. GET OUTDOORS!

Even it it`s chilly outside wrap up warm and go for a walk or a bike ride. The fresh air will do you good, and if it`s a crisp sunny day you will be topping up your vitamin D too, which may even help you to stay younger for longer!

2. WATCH YOUR FAVOURITE TV SHOW

Take time out to relax and watch you favourite TV show - especially if its a comedy - without interruptions.

3. SAY CHEESE!

Smile, even if you don`t feel likew it.Facial expressions can have a direct effect on mood, so if you look happy, you`re more likely to feel happy.

4. COUNT YOUR BLESSINGS

Think of five reasons you have to be grateful. It should boost your mood and put things into perspective.

5. PAINT YOUR NAILS

A little bit of pampering goes a long way. Paint your nails a cheery colour, and you`ll smile as you look at them.

6.1,2,3, BREATHE.......

Stressed ? Take five minutes to breathe deeply, with calm thoughts.

7. SAY IT WITH FLOWERS

Pick flowers from your garden or buy some for yourself. They`ll brighten your home and your mood.

8. LOSE YOURSELF

Spend time on a hobby you enjoy - weather it`s karate, candlemaking or knitting. Concentrating fully on one activity is a great wayto forget your troubles and lift your mood.

9. PLAN A HOLIDAY

Having something to look forward to has a postive effect on you general well being - and if you can`t afford a holiday, even organising a night or day out with friends is a good start.

10. SNAP HAPPY

Look through old photo albums and remind yourself of happy memories - you`ll soon be smiling.

11. TREAT YOURSELF

Give yourself a break and indulge yourself. It dosen`t have to be expensive, but a little of what you fancy does you good, weather it be a new lipstick, a chocolate bar or som lovely bubblebath.

12. IN THE MOOD FOR DANCING

Put on a happy song, singalong and dance around the lounge - you maylook silly, but then no-one`s watching, and you`re sure to feel wonderfully energised afterwards.

13. I WANNA HOLD YOUR HAND

Research has shown that just 10 minutes of hand holding every day can significantly reduce stress levels. So waht are you waiting for, grap a little happiness!

14. ANIMAL MAGIC

Play with a pet. Research has shown that animal`s reduce stress levels, so if you`ve got a pet manke the mostof it. If not borrow someone else`s!

15. PHONE A FRIEND

Feeling low? Pick up the phone and call someone you haven`t spoken to in a long while... a serious gossip will do you the world of good.

16. JUMP AROUND

You may not feel like it, but getting active will release serotonin - the body`s happiness molecules - and make you feel happy and full of life. Just half an hour makes all the difference.

17. SMILE AT A STRANGER

Choose one day a week to perform random acts of kindness - hold a door open for people, help someone with their heavy bags of simle at people on the street. You`ll feel the positive vibes come back to you, and feel great.

18. DECLUTTER  DECLUTTER  DECLUTTER

Messy surroundings can have a negative effect on your psychological state. So get organised throw out unnecessary clutter, and tidy your home and you mind at the same time!

19. BRUSH YOURSELF HAPPY

Use a bodybrush over your skin before showering - you`ll feel a tingly glow and start your day on a high.

20. HUG!

If all else fails try a hug! It can reduce blood pressure and feels great too.

Walking  -  is a great way to relieve stress here are some links to walking web sites

www.powystrails.org.uk - Powys Trails

www.21topdogwalks.co.uk  - 21 Top Dog Walks

Exercise For Stress Relief

When you are tense or anxious you may start to breathe more quickly. Breathing too fast or deeply can lead to more symptons of panic such as :

Tingling face, hands or limbs

Muscles tremors and cramps

Dizziness and visual problems

Difficulty breathing

Exhaustion and feelings of fatigue

Chest and stomach pains

Learning to control your breathing can help to reduce these symptons.

THE BREATHING EXERCISE

It is generally easier to do this exercise lying down, so if you can, lie down flat on the floor somewhere you won`t be disturbed.

Place one hand on your stomach

Start off by taking a good, deep breath in through you nose whilst counting up to four. See if you can make your hand rise as your stomach pushes out ant the muscles stretch.

Breath out gently through your mouth as you count slowly to six.

Keep doing this unti you calm down.

THINGS TO REMEMBER :

You need to practice controlled breathing when you`re not anxious before trying yo apply them to your panics.

You are trying to develop a new habit so practice the exercise whenever you can. Repeated rehearsal leads to success.

IN  1+ 2+ 3+ 4

OUT 1+ 2+ 3+ 4+ 5+ 6

GOOD LUCK

FOR BOOKS AND CD`S ON RELAXATION  CONTACT

Self help book`s   @    Booklets,  Secretary OCTC, Warneford Hospital,  Oxford  OX3 7JX









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