Stress, Relaxation, and Sleep

This is a quote from helpguide.org:

Common internal causes of stress

Not all stress is caused by external factors. Stress can also be self-generated.

Stress Warning Signs and Symptoms

·                     Inability to accept uncertainty

·                     Pessimism

·                     negative self-talk

·                     Unrealistic expectations

·                     Perfectionism    

·                     Lack of assertiveness

Cognitive Symptoms

·                     Memory problems

·                     Inability to concentrate

·                     Poor judgment

·                     Seeing only the negative

·                     Anxious or racing thoughts

·                     Constant worrying

Emotional Symptoms

·                     Moodiness

·                     Irritability or short temper

·                     Agitation, inability to relax

·                     Feeling overwhelmed

·                     Sense of loneliness and isolation

·                     Depression or general unhappiness

Physical Symptoms

·                     Aches and pains

·                     Diarrhea or constipation

·                     Nausea, dizziness

·                     Chest pain, rapid heartbeat

·                     Loss of sex drive

·                     Frequent colds

Behavioural Symptoms

·                     Eating more or less

·                     Sleeping too much or too little

·                     Isolating yourself from others

·                     Procrastinating or neglecting responsibilities

·                     Using alcohol, cigarettes, or drugs to relax

·                     Nervous habits (e.g. nail biting, pacing)

There are relaxation audios on the net you can download.  Try Relaxation Audio by Steve Sprinkle.

And here's a quote from helpguide.org that gives some suggestions on what type of relaxation technique to use depending on the kind of stress symptoms you feel.

Stress Response:

Overexcited

Symptoms: You tend to become angry, agitated, or keyed up under stress

Relaxation Technique: You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery

Under excited

Symptoms: You tend to become depressed, withdrawn, or spaced out under stress

Relaxation Technique: You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise

Frozen (both overexcited and under excited at the same time – like pressing on the brakes and gas simultaneously)

Symptoms: You tend to freeze: speeding up in some ways while slowing down in others

Relaxation Technique: Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you

And finally, here are some ideas for better sleep, For more suggestions visit the Mayo Clinic.
·         Follow a bed-time ritual that queues the brain to relax the mind and body for sleep;
·         no electronic stimuli in the bedroom, or 1 hour before planned sleep time;
·         a warm/hot non decaf. drink before bedtime;
·         hot bath with lavender;
·         lavender mist (essential oil only) on the pillow;
·         room darkening shades;
·         journal at bedside with a written rule--No Thinking During Sleep Hours--initially if excessive event related stress, upon awakening during night "download" thoughts and feelings into journal--allow no more than 5 minutes, then resume bedtime/sleep rituals;
·         have alternate bed/sleep area to move to if necessary;
·         use relaxation CDs before sleeping and during sleep if necessary;
·         at least 20 minutes of brisk exercise per day; yoga or similar energy work