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Develop Your Personal Stress Reduction Program
Author: Sandi Anders, M.Div., R.Y.T.  | Posted: 25-04-2008 | Comments: 0 | Views: 11 | Rating: (109)  (?) 
A multi-faceted approach to managing your stress will bring you satisfying success in reducing your level of overall stress. The primary parts of a successful stress management program are:
Exercise 20 to 30 minutes of cardiovascular exercise per day is an important element of your stress reduction program. You can do any type of physical activity you enjoy, as long as it gets your heart rate and breathing rate up –- walking, biking, sports, swimming, jogging. Do something you enjoy -– you'll be more certain to stick to it. Remember, it’s best not to work out vigorously in the 4 hours before you go to sleep.
Sleep Most people need an average of 8 hours of rest nightly for good health. Many Americans are intensely sleep-deprived! Restful sleep is the time that your body restores itself, and makes ready for tomorrow's challenges. A sleep deficit is correlated with increased levels of depression and anxiety, weight gain, decreased immune system effectiveness, and increased stress levels.
Diet A healthy, balanced diet helps your body fight off the corrosive results of stress. An effective multiple vitamin tablet daily is also a good idea, particularly one with plenty of Vitamins A, C, and E –- for enhanced anti-oxidant support. Try not to eat a big meal too close to bedtime, as your digestive processes may interfere with your rest.
Moderate use of alcohol It is tempting to indulge in several drinks to relax after a tough day, alcohol has some effects that can be problematic, particularly with more than one drink per day. Negative moods, increase in body weight, negative effects on family relationships, and insomnia can result from overuse of alcohol. There are better ways to unwind!
Relaxation Deep Relaxation provides the most efficient way to quiet your thoughts and allow your body to fully rest. Twenty to thirty minutes per day is ideal. Meditation or other contemplative activities such as yoga, listening to a relaxation cd, or simply observing your breath will allow your body to experience the Relaxation Response.
"When am I supposed to do all this? I am too busy to just exercise and relax and take it easy every day. How is it possible to accomplish this?"
It’s certainly challenging to fit it all in! So, search out how you can do at least some kind of self-care on a daily basis.
See if you can squeeze a half hour daily into your schedule for taking care of yourself and dealing with your stress. That’s great! You might take a walk one day, listen to a relaxation cd the next day, ride your bike the next day, meditate for thirty minutes the following day, and so on.
If it’s not possible to do it all every day, don’t get discouraged and give up! If you at a minimum do thirty minutes of your stress reduction program every day, you will soon begin to feel tangible results.
Scheduling to make sure you will be able to eat nutritious food at reasonable times through your day won’t take any more time –- in fact, it will probably take less time than if you wait until the last minute to figure something out.
Sleeping even an extra thirty minutes –- which probably means going to sleep a bit earlier –- will actually increase your efficiency. Studies have shown that persons who are well rested get more done in a shorter time and with higher quality, than do persons who are not rested.
As your level of stress begins to diminish, you’ll find yourself looking forward to your thirty minutes of daily self care. You’re treating yourself –- to relaxation, to physical activity, to good sleep.
You will feel stronger and function better as your stress level diminishes. You’ll find yourself being more flexible when dealing with daily hassles like traffic, difficult people, bills. And you will be more effective, accomplishing more in a shorter time with less wear and tear on yourself than you ever dreamed!
Relax.
Let go of Stress.
Take care of yourself.
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