You are previewing 365 Ways to Reduce Stress.
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365 Ways to Reduce Stress

Book Description

It's a crazy world--but you don't have to let it get to you. No matter what kind of stress you're under--good, bad, or simply constant--you can remain calm, centered, and content. With this book, you'll find hundreds of ways to reduce your stress level, starting now. With quizzes designed to identify your key stress triggers, you'll learn how to avoid, reduce, and/or eliminate anxiety in your daily life. You'll also master the art of creating and maintaining a sane and serene outlook, no matter what may come your way. With the clever and creative de-stressing strategies in this hands-on guide, you'll reshape your work and home life--so you can get the rest and relaxation you need to enjoy each and every day to the fullest. If you're feeling overworked, overscheduled, and overstressed, this stress-cure-in-a-book will help you breathe a little easier--and live a lot happier!

Table of Contents

  1. Cover Page
  2. Title Page
  3. Copyright Page
  4. Contents
  5. Your Stress-Free Life Starts Now
  6. CHAPTER 1: What Causes Stress?
    1. 1. Are You Under Stress?
    2. 2. Look Out for Change
    3. 3. Don’t Get So Wound Up!
    4. 4. Determine What Stress Means to You
    5. 5. Remember: You’re Not Alone
    6. 6. Don’t Give Up, Even if You’ve Been Here Before
    7. 7. Why Does Stress Happen?
    8. 8. The Fight-or-Flight Response
    9. 9. When Does Stress Happen?
    10. 10. Identify Environmental Stressors
    11. 11. Identify Physiological Stressors
    12. 12. Distinguish Between Direct and Indirect Stress
    13. 13. Pain Causes Indirect Stress
    14. 14. Be On Time
    15. 15. Tell the Truth
    16. 16. Decide When Enough Is Enough
  7. CHAPTER 2: Different Types of Stress
    1. 17. Identify Your Stress Type
    2. 18. If Your Stress Is Acute, Identify the Cause
    3. 19. An Acute Stress Example
    4. 20. See What Works for You
    5. 21. If Your Stress Is Episodic, Identify the Cause
    6. 22. An Episodic Stress Example
    7. 23. Don’t Worry!
    8. 24. Are You a Worrywart?
    9. 25. If Your Stress Is Chronic, Identify the Cause
    10. 26. Another Way to Categorize Stress
    11. 27. Talk to Your Doctor
    12. 28. Take Steps to Get Enough Sleep
    13. 29. Make a Commitment to Yourself
    14. 30. Give Yourself a Bedtime
    15. 31. Don’t Stress When You Can’t Fall Asleep
    16. 32. Get Help for Insomnia
  8. CHAPTER 3: Test Yourself
    1. 33. Take It Personal
    2. 34. When It Comes to Stress, Mean Business
    3. 35. The Four Parts of Your Personal Stress Profile
    4. 36. Remember: Some Stress Is Good
    5. 37. Where Is Your stress tolerance point?
    6. 38. Identify Your Stress Triggers
    7. 39. Calculate Your Stress Vulnerability Factor
    8. 40. What Are Your Stress Response Tendencies?
    9. 41. Learn about Yourself
    10. 42. Record the Results
    11. 43. Part I: Your stress tolerance point
    12. 44. Part II: Your Stress Triggers
    13. 45. Part III: Your Stress Vulnerability Factors
    14. 46. Part IV: Your Stress Response Tendencies
  9. CHAPTER 4: Calculate Your Personal Stress Profile
    1. 47. Part I: Your stress tolerance point Analysis
    2. 48. If You Scored “Just Right Low”
    3. 49. If You Scored “Just Right High”
    4. 50. If You Scored “Too Low”
    5. 51. If You Scored “Too High”
    6. 52. Part II: Your Stress Triggers
    7. 53. Two or More As: Environmental Stress
    8. 54. Two or More Bs: Personal Stress
    9. 55. Two or More Cs: Physiological Stress
    10. 56. Two or More Ds: Social Stress
    11. 57. Part III: Your Stress Vulnerability Factors
    12. 58. Too Much Alone Time (11.A, 13.D)
    13. 59. Not Enough Alone Time (5.D, 11.B)
    14. 60. The Caretaker Conundrum (11.D)
    15. 61. Financial Pressure (12.A)
    16. 62. Family Dynamics (12.B)
    17. 63. Obsessive Worrying (12.C, 13.B)
    18. 64. Need for Validation (12.D, 15.B, 15.C)
    19. 65. Lack of Self-Control, Motivation, Organization (13.A, 13.B, 13.C, 13.D)
    20. 66. Need to Control (14.A, 15.A)
    21. 67. Your Job/Career (11.C, 14.A, 14.B, 14.D)
    22. 68. Low Self-Esteem (13.D, 14.D)
    23. 69. Part IV: Your Stress Response Tendencies Analysis
    24. 70. Ignore It
    25. 71. React to It
    26. 72. Attack It
    27. 73. Manage It
  10. CHAPTER 5: How Stress Affects the Mind and Spirit
    1. 74. Strengthen Your Mind
    2. 75. Avoid the Classic Mental Stress Spiral
    3. 76. What the Spiral Looks Like
    4. 77. The Many Forms of Mental Stress
    5. 78. Avoid These Negative Effects of Mental Stress
    6. 79. Manage That Stress
    7. 80. Don’t Let the Mental Turn Physical
    8. 81. Find Your Spiritual Side
    9. 82. Identify Spiritual Stress
    10. 83. Nourish Your Spirit
    11. 84. Give Your Mind Positive Images to Focus On
    12. 85. How to Practice Imagery Meditation
    13. 86. How to Practice Visualization
    14. 87. Be Flexible with Visualization
    15. 88. Learn about Mindfulness Meditation
    16. 89. How to Practice Mindfulness Meditation
    17. 90. Open Your Mind to Prayer
    18. 91. Practice Prayer
  11. CHAPTER 6: How Stress Affects the Body
    1. 92. Stress Comes from the Outside
    2. 93. Stress Comes from the Inside
    3. 94. Sleep Soundly with Serotonin
    4. 95. Survive with Noradrenaline
    5. 96. Deal with Pain with Dopamine
    6. 97. The Upside of the Stress Response
    7. 98. The Downside of the Stress Response
    8. 99. What Goes On in the Brain
    9. 100. Tummy Trouble
    10. 101. Keep Eating Well
    11. 102. The Cardiovascular Connection
    12. 103. Don’t Stress Out Your Skin
    13. 104. Chronic Pain
    14. 105. Protect Your Immune System
    15. 106. The Stress-Disease Connection
    16. 107. Keep Your Balance
  12. CHAPTER 7: Beat Bad Habits
    1. 108. Sleep Away Your Stress
    2. 109. The Importance of Hydration
    3. 110. Stay Hydrated
    4. 111. Work More Water into Your Life
    5. 112. The Good, the Bad, and the Neutral
    6. 113. Habits Have a Direct Effect
    7. 114. Habits Have an Indirect Effect
    8. 115. Habits Have a Combination Effect
    9. 116. Steer Clear of a Drug Dilemma
    10. 117. Don’t Overeat
    11. 118. Watch Out for Workaholism
    12. 119. Moderate Your Media Intake
    13. 120. Quell Your Need for Noise
    14. 121. Hide Those Credit Cards
    15. 122. Quit Procrastinating
    16. 123. Practice the Pause
    17. 124. Get Rid of Habit Triggers
    18. 125. Replace Your Habits with Good “Treats”
    19. 126. Become a Connoisseur
    20. 127. Keep a Journal
  13. CHAPTER 8: Eat Better
    1. 128. Move It or Lose It
    2. 129. Regular Fat versus Stress Fat
    3. 130. Educate Yourself
    4. 131. Beware of “Miracle” Diets
    5. 132. Learn the Plus Sides of Diet
    6. 133. Go Natural
    7. 134. Choose Nutrients over Empty Calories
    8. 135. Complex Carbs versus Simple Carbs
    9. 136. Where Do Your Calories Come From?
    10. 137. Change Your Definition of “Treating Yourself”
    11. 138. If You Must Have Food Treats, Make Them Worth It
    12. 139. Start a Food Diary
    13. 140. Beat Stress with Supplements
    14. 141. Learn about Vitamins, Minerals, and Acids
    15. 142. Prevent Illness with a Vitamin Regimen
    16. 143. Experience the Power of Herbs
    17. 144. Where to Find Herbs
    18. 145. Get Educated about Homeopathy
    19. 146. Try a Safe Alternative
  14. CHAPTER 9: Exercise More
    1. 147. Get to Know the Benefits of Exercise
    2. 148. Make the Fight-or-Flight Response Work for You
    3. 149. What Exercise Means to the Stress Response
    4. 150. Get Motivated
    5. 151. Take the Exercise Quiz
    6. 152. Calculate Your Score
    7. 153. Between 5 and 8 Points
    8. 154. Between 9 and 12 Points
    9. 155. Between 13 and 16 Points
    10. 156. Between 17 and 20 Points
    11. 157. Try Different Options Until You Find One That Fits
    12. 158. Get Outside and Move
    13. 159. Play Sports
    14. 160. Join a Gym
    15. 161. Breathe and Stretch with Yoga
    16. 162. Strengthen Your Core with Pilates
    17. 163. Flow with Tai Chi
    18. 164. Get Out on the Dance Floor
    19. 165. Mix It Up
    20. 166. Pump Some Iron
    21. 167. Don’t Overdo It
  15. CHAPTER 10: Get a Massage
    1. 168. Massage Is for Exercisers
    2. 169. Massage Is for Nonexercisers, Too
    3. 170. Make a Habit of It
    4. 171. Experience Swedish Massage
    5. 172. Give Rolfing a Try
    6. 173. Feel the Pressure
    7. 174. Try Reflexology
    8. 175. Experience the Healing Power of Energy
    9. 176. Learn about Polarity Therapy
    10. 177. Release Stress through Movement
    11. 178. Get an All-Over Cure with Applied Kinesiology
    12. 179. Do It Yourself
    13. 180. Treat Yourself
    14. 181. Can I Afford This?
  16. CHAPTER 11: Meditation
    1. 182. Why Meditate?
    2. 183. How Meditation Relieves Stress
    3. 184. Learn to Focus
    4. 185. Start a Meditation Practice
    5. 186. Learn about Zazen
    6. 187. Not as Easy as It Sounds, But Worth the Effort
    7. 188. Get on the Path to Enlightenment
    8. 189. How to Practice Zazen
    9. 190. Face the Challenges
    10. 191. If You Want to Move, Try Walking Meditation
    11. 192. Practice Walking Meditation
    12. 193. For How Long and How Often?
    13. 194. Learn about Yoga Meditation
    14. 195. Channels and Wheels
    15. 196. How Kundalini Energy Works
    16. 197. Prepare for Yoga Meditation
    17. 198. Practice Yoga Meditation
    18. 199. Enjoy Shavasana
    19. 200. Learn about Breathing Meditation
    20. 201. Practice Breathing Meditation
    21. 202. Learn about Mantra Meditation
    22. 203. Practice Mantra Meditation
    23. 204. Learn about Mandala Meditation
    24. 205. Choose a Mandala
    25. 206. Practice Mandala Meditation
    26. 207. What Are Chakras?
    27. 208. The Seven Major Chakras
    28. 209. Practice Chakra Meditation
  17. CHAPTER 12: Alternative Therapies
    1. 210. Learn about Ayurveda
    2. 211. Try Ayurvedic Therapy
    3. 212. Know Thyself: Biofeedback
    4. 213. Get Creative
    5. 214. Give Creativity Therapy a Try
    6. 215. Follow These Helpful Tips
    7. 216. Learn about Dream Journaling
    8. 217. Start a Dream Journal
    9. 218. Learn about Flower Remedies
    10. 219. Try Flower Remedies
    11. 220. Get a Little Help from Your Friends
    12. 221. Take Initiative
    13. 222. Hypnosis: Hype or Help?
    14. 223. What Happens During Hypnosis?
    15. 224. Consider Hypnotherapy
    16. 225. Hypnotize Yourself
    17. 226. Hypnotize Yourself: Exercise 1
    18. 227. Hypnotize Yourself: Exercise 2
    19. 228. Hypnotize Yourself: Exercise 3
    20. 229. Consider Cognitive Therapy
    21. 230. Try Reward-based Self-Training
    22. 231. Create a Personal Treat List
  18. CHAPTER 13: It’s All in the Attitude
    1. 232. Are You an Optimist or a Pessimist?
    2. 233. Try Optimism Therapy
    3. 234. See the Glass as Half Full
    4. 235. Are You in a Negative-Thinking Rut?
    5. 236. Identify Negativity Triggers
    6. 237. Kick the Negativity Habit
    7. 238. Consider Autogenic Training
    8. 239. Learn the Six Themes of Autogenics
    9. 240. Do It Yourself
    10. 241. Make a Tape
    11. 242. Are You Passive, Aggressive, or Passive-Aggressive?
    12. 243. If You’re Passive
    13. 244. If You’re Aggressive
    14. 245. If You’re Passive-Aggressive
    15. 246. Invoke the Relaxation Response
    16. 247. Just Say “Oh Well”
    17. 248. Try Some Relaxation Techniques
    18. 249. What Is a Body Scan?
    19. 250. Try a Body Scan
    20. 251. Breathe Away the Stress Response
    21. 252. Breathe from the Right Place
    22. 253. Harness Imagery Power
    23. 254. Stay Inspired
  19. CHAPTER 14: No-Stress Money Management
    1. 255. How Does Money Cause Stress?
    2. 256. Take a Look at Your Past
    3. 257. Don’t Buy into the Stereotypes
    4. 258. De-Stress Your Financial Life
    5. 259. Ask Yourself Some Questions
    6. 260. Recognize Your Financial Preconceptions
    7. 261. Make Specific Financial Goals
    8. 262. Have a Plan
    9. 263. Simplify Your Financial Needs
    10. 264. Keep a Close Eye on Your Finances
    11. 265. Build a Financial Cushion
    12. 266. Get Started Today
    13. 267. Have a Cushion Goal
    14. 268. Conquer Your Debt
    15. 269. Simplify Your Finances
    16. 270. Plan for the Future
  20. CHAPTER 15: Your Work Life
    1. 271. You’re Not Alone—Look at the Statistics
    2. 272. Why Does Work Cause Stress?
    3. 273. Decide If It’s Time for a Change
    4. 274. Get Job Stress Under Control
    5. 275. Manage Job Stressors
    6. 276. Don’t Seek to Eliminate All Work Stress
    7. 277. Make Changes Instead of Excuses
    8. 278. Manage Your Time at Work
    9. 279. Start Small
    10. 280. Identify Your Time Management Issues
    11. 281. Identify Your Time Management Priorities
    12. 282. Have a Strategy
    13. 283. Just Say No
    14. 284. Charge More
    15. 285. Do It Later
  21. CHAPTER 16: Your Home Life
    1. 286. Build a Personal Sanctuary
    2. 287. Home Is a Metaphor for Life
    3. 288. Use the Metaphor to Change
    4. 289. Ready, Set, Simplify
    5. 290. Make More Space
    6. 291. De-clutter, De-stress
    7. 292. Are You a Pack Rat?
    8. 293. Get Organized at Home
    9. 294. Get a New Look
    10. 295. Stress-Free Feng Shui
    11. 296. Think of the Environment as a Metaphor
    12. 297. Consider the Bagua
    13. 298. Follow Some Feng Shui Tips
    14. 299. Make It Your Own
  22. CHAPTER 17: Make Time for Stress Management
    1. 300. Act Now
    2. 301. Weave Stress Management into Your Life
    3. 302. Be Open to Change
    4. 303. De-Clutter Your Life
    5. 304. Go to the Spa
    6. 305. Make Time for Family
    7. 306. Make Time for Peace and Quiet
    8. 307. Be Your Own Best Friend
    9. 308. Take an Anti-Stress Vacation
    10. 309. Clear Out Unnecessary Stress
    11. 310. Get to Know Yourself
    12. 311. Stay True to Yourself and Keep It in Perspective
    13. 312. Control What You Can, Accept What You Can’t
    14. 313. Take Care of Yourself
  23. CHAPTER 18: For Women
    1. 314. Why Stress Is Different for Women
    2. 315. Learn to Identify Female Stress Mismanagement Syndrome
    3. 316. Don’t Perpetuate the Stereotypes
    4. 317. Conquer Stressful Habits
    5. 318. Get to Know Your Hormones
    6. 319. Learn How Stress Affects Hormones
    7. 320. De-Stress During Your Period
    8. 321. Get Educated about Stress and Fertility
    9. 322. If You Have Fertility Obstacles
    10. 323. Keep Stress at Bay During Pregnancy
    11. 324. Get Support
    12. 325. Ten Ways to Ease the Stress of a Laboring Mother
    13. 326. Learn Postpartum Stress-Management Techniques
    14. 327. Deal with Parenthood Stressors
    15. 328. If You’re a Single Parent
    16. 329. If You’re Childless by Choice
    17. 330. Adjust to Menopause
    18. 331. Be a Stress-Free Senior Woman
    19. 332. Take Time for Yourself
  24. CHAPTER 19: For Men
    1. 333. Yes, Men Have Stress
    2. 334. How Men Handle Stress
    3. 335. Follow Tips for Male Stress Management
    4. 336. Don’t Let “Manliness” Get in the Way
    5. 337. Understand the Testosterone Connection
    6. 338. Break Free from Gender Roles
    7. 339. Be Aware of Dominance Issues
    8. 340. Stay Reproductively Fit
    9. 341. Don’t Let Stress Turn into Depression
    10. 342. When You See the Signs, Do Something about It
    11. 343. Be on the Lookout for Erectile Dysfunction
    12. 344. Other Causes of ED
    13. 345. Seek Treatment
    14. 346. What Is a Midlife Crisis, Really?
    15. 347. Fight Back
    16. 348. Stress Can Increase with Age
    17. 349. Be a Stress-Free Senior Man
  25. CHAPTER 20: For Kids and Teens
    1. 350. Yes, Kids Experience Stress Too
    2. 351. What Causes Stress in Kids?
    3. 352. Don’t Forget about Young Kids
    4. 353. Teach Kids Stress Management Skills
    5. 354. Look Out for the Signs
    6. 355. Soothe Infant Stress
    7. 356. Pay Attention to Your Toddler
    8. 357. Let Your Youngster Explore
    9. 358. Help Kids De-Stress for School
    10. 359. Keep Teens Out of Trouble
    11. 360. Help Your Stressed-Out Teen
    12. 361. Be a Role Model
    13. 362. Make Time for Family
    14. 363. Encourage Communication
    15. 364. Follow the Seven Steps
    16. 365. Remember Your Role