Stress Reduction Techniques

Stress reduction techniques recommended by numerous stress management training programs include:

meditation

yoga

visual imagery

muscular relaxation

aerobic exercise

listening to music

Some of these stress reduction techniques may be beneficial for your stress management. Please remember, some techniques may be effective for you but not for others.  

Begin to include at least one of these techniques into your regular routine.  You could bring an iPod to work and take a 15 minute break by relaxing in your chair, closing your eyes and listening to music.  (Stay off the computer during your break!!)  If you are able, you could take a 15 minute walk outside on your break, incorporating 2 stress reduction techniques - aerobic exercise and listening to music. 

On weekends, give yourself time to relax.  If your schedule is so full that you don't have a minute to breath, then you will need to add scheduled breaks to your calendar...and make sure you keep those "appointments" because they may end up being the most IMPORTANT appointments you'll ever have.

Choose Wellness!

Stressors for Counseling Students

Graduate school can be a wonderful experience; however, it can also become a stressful experience for students juggling academics, jobs, internships, families, finances, health issues, etc...!  Categories of student stress include competition, organization of time, administrative concerns,  instruction, finances and adjusting to a new social environment.  Grades, exams and studying can be the most critical stressors.  In addition to academic stress, graduate counseling students must also devote time and energy to complete practicum and/or internships necessary for graduation.   With all these stressors, self-care can take a back seat.  Counseling graduate students spend years learning how to help others in the therapeutic process but can neglect their own needs.  Students can become proactive in preventing stress-related and lifestyle-related chronic disease by becoming their #1 Client in utilizing self-care strategies to develop a holistic and healthier lifestyle.  Will you choose to become your #1 Client??

Choose Wellness! 

Healthy Coping Strategies

As clinicians, we may advise our clients to strive for balance...moderation...practice self-care. Good advice; however, many clinicians may not always follow their own advice!  By changing certain aspects of our lifestyles and daily habits, we may help decrease our vulnerability to the stressors that lead to distress in our lives.  

Some healthy coping strategies that you may wish to introduce into your life to help minimize the negative effects of stress include:

1) Anticipate your needs for the day and plan ahead. (cognitive)

2) Keep your sense of humor in tense situations. (emotional)

3) Participate in a new, fun activity during the work week.  Go bowling! (behavioral)

4) Take time for daily meditation. (spiritual)

5) Visit with a friend and don't discuss work! (interpersonal)

6) Strive for at least 7 - 8 hours of sleep a night. (physical)

Choose Wellness!

Reducing job stress

An excellent book by Jon Kabat-Zinn, PhD, Full Catastrophe Living:  Using the wisdom of your body and mind to face stress, pain, and illness, offers some suggestions for reducing work stress by using the practice of "awareness".  Instead of going through your day in a semi-conscious state or as we like to say, "going through the motions", begin the practice of awareness by being fully present in the moment.  To reduce job stress, let's start at the beginning of the day...when you first wake up.  Take a moment while lying in bed to re-affirm that today you are choosing to go to work.  Briefly review what your goals are for the day, the clients you have scheduled for the day...and understand that everything may not happen the way you would plan.  Be aware as you get dressed for your day of the way you wish to present yourself...how you will interact with others?  Focus on your breathe and body...are you frowning or smiling?  Try putting a smile on your face and experience the way it affects your body and how others react to you.  During the day, monitor your body...what types of sensations do you have?  Any tension or pain?  How are you communicating with others?  What are the times of the day that seem more problematic for you?   Take a break to relax...go for a short walk outdoors if possible.  What?  No breaks??  Then it's time to work a few breaks into your schedule...make breaks a routine part of your schedule!  How many clients do you schedule back-to-back-to back?  How effective are you when you don't allow some time for yourself throughout the day?  When it is time to leave the office for the day, be aware that your work day is over...begin to make the transition to your personal life and then review the activities and people that will be part of your private time.  Make sure you change out of your work clothes at home to move consciously into your non-work life.  What?  No personal life? No activities, hobbies, relationships??  Remember....balance!  Choose Wellness!