STRESS RELIEF: THE FOUR STEP APPROACH

STOP

• Each time you encounter an internal or external stressor, STOP, because your thoughts tend to escalate it into the worst possible scenarios.


• We call this "awfulizing" ­ e.g., your boss wants to see you and your thoughts immediately jump to "I'm going to be fired."

BREATHE

• After you stop, BREATHE deeply and release physical tension.
• Count your breath 10 times. Just pay attention to the breath at the end of your nose. This will help to break your negative stress cycle.
• Taking a diaphragmatic (from the belly) breath can elicit the physiology of the relaxation response.
• By placing your attention on your breath it helps to put distance between you and the stressor (internal or external event).

REFLECT

• Now that you have stopped and have put attention on your breath, you are now ready to REFLECT and put your attention on the situation that was causing you stress.
• Reflection gives you time to think and sort out your feelings. Instead of just automatically reacting, you can create other options and not feel that you are stuck into performing it only one way.

CHOOSE

• You have stopped the process of automatically reacting to the situation. You've put distance between you and the stressor (the internal or external event) by taking a breath. You've taken time to reflect about the stress and its cause.
• IT IS NOW TIME TO CHOOSE TO DEAL WITH IT AND TAKE ACTION.
• Create a plan and implement it. Instead of suppressing or repressing your thoughts and feelings, you take action and do something about it.

Holistic Spiritual Healing Services
Walter P. Rice

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