Managing Stress
Progressive Muscle Relaxation (PMR) - This is a purely physical technique for relaxing your body when muscles are tense. You should feel deep relaxation in the muscles when using this technique. The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible, hold them in a state of extreme tension for a few seconds, relax the muscles to their previous state and then you consciously relax them again as much as you can. You can apply PMR to any or all of the muscle groups in your body depending on whether you want to relax just a single area or your entire body.
Diaphragmatic Breathing - Lying down on a firm surface, place your right hand on your lower abdomen just below your navel. Place your left hand on your chest. As you take a deep breath through the nostrils, push your right hand up with the breath as you fill the diaphragm. Make sure your chest doesn't rise. As you exhale, draw your abdomen toward the spine. Continue for five minutes and then stretch your arms, legs and spine before rising. This exercise will reorient the mind body system away from the culturally induced tendency to breath with only the chest muscles. The minimum result will be to increase the oxygen level in the blood, producing greater alertness and a sense of well being.
Meditation (Mind Empowerment) - This means that your mind/body/heart should be devotedly intent on letting go of all agendas, expectations and concerns. This is a time to surrender to just being seated in the precious bodily form of peace, self-compassion, wakefulness and breath. You may employ one of several forms for seated meditation: sitting cross-legged on the floor, kneeling while sitting back on a cushion between your heels, or using a straight backed chair . Make sure that your legs are comfortable and free from any tightness or restriction due to clothing or physical position. Thus, circulation will be unimpeded and tingling and numbness will be less apt to occur.
Exercise - Begin an exercise program that you enjoy. Enjoyable exercises, in moderation, boosts your "happy messengers" in a smooth and sustained fashion. The value of such exercises, three times a week for 20 minutes to two hours, cannot be over emphasized. It will make you feel better right away! Most people, when exercising, do not worry - they are actually resting the nerve cells (the "problem solving" part of the brain), allowing it to regenerate "happy messengers".
Make Mistakes & Live With Them - Believe it or not, this is good advice. Being perfect at everything you do is very taxing and stressful, and you don't have to be the best at everything. Set reasonable goals and strive to do your best. Be a bit easier on yourself; learn from failures but don't beat yourself over the head when you make mistakes. Can you manage that?