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BREATHING ? Slowly inhale counting one,  pause for a moment and  slowly exhale counting two ? Slowly inhale counting three,  pause for a moment and  slowly exhale counting four.
BREATHING ? Slowly inhale counting  up to seven, pause for a  moment and slowly  exhale counting eight ? Try to feel the cool air  as you inhale and the  warmth of your breath  as you exhale ? You may repeat this for  another four breaths.
MINDFUL AWARENESS ? Keep your eyes closed? Shift your awareness  away from the body to  everything else that you  can smel , hear, sense  and feel through your  skin!
AWARENESS ? Shift back and forth between what  is going on in the body and what  is going on around you! MANAGE  ? Care for your self through eating  THE BODY right, getting enough sleep and  exercising! MUSCLE  RELAXATION ? Move down your body,  tightening and then  relaxing the major muscle  groups from your back  down to your toes.
MORE ?Often we take life too   FUN seriously and fail to have  enough fun… ? See potential problems  rather than joys and  remain tightly wired &  stressed ? Schedule more play time!? Laugh, joke and have more  fun!
TURN  IT  OFF • Some may worry from  one topic to another­ like  a pinbal  that never rests  and stops… This does  not work! Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Your personal reactions to anxiety: For one full week, record moments when you feel anxiety. Better Sleep Guide We all have too much to do, recharge yourself by getting a good night’s sleep. Relaxation Techniques The information below briefly describes several relaxation techniques. If you interesting in "STRESS MANAGEMENT TECHNIQUES THAT WORK!" powerpoint themes, you can download to use this powerpoint template for your own presentation template.
Write five examples of how students who cope with anxiety in positive ways might feel, think, and work toward successfully completing their coursework. 3. Where were you (in class, at work), what was the situation (were you being called on in class, ice breaker during an extracurricular activity, at work), why did you feel anxious, how did you react physically (did your stomach hurt, did you shake, palms sweat)?

The quality and quantity of your sleep can make all the difference in how productive you’ll be the next day. As hard as it may be to put away your “to do” list, make sleep a “priority,” You’ll thank yourself in the morning. 2.
To learn more about these relaxation techniques, please visit the LAC Blackboard website, which has links to various websites. Autogenic Training: Autogenic training requires you to imagine your arms and legs feel heavy, warm and tingly.
Quieting Reflex: With practice, this technique is said to relax a person in just six seconds. For viewing only, you can play with our flash based presentation viewer instead of downloading the ppt file. Stress gives us the means to express our talents and energies and pursue happiness; it can also cause exhaustion and illness, nervous breakdowns, heart attacks, accidents.
Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep. 9. By doing this, blood flow increases to these body parts due to a dilation (widening) of blood vessels in the arms and legs. Strictly speaking, stress is simply the body’s non-specific response to any demand made on it, and is not necessarily synonymous with nervous tension or anxiety…. With a little planning you will be able to anticipate and, therefore, better manage your anxiety.
After the body is relaxed this way, the mind is calmed by adding images of relaxing scenes. Do you ever feel like you are getting so much pressure from others that you can’t concentrate on your coursework? 4. Doing the same things each night just before bed signals your body to settle down for the night. 4. When guided, someone else determines which image you should keep in mind when trying to relax.

Progressive Relaxation: Progressive relaxation teaches the sensation of muscular contraction by focusing attention on the feeling of the muscles as they are tensed throughout the body. Keep your biological clock in check by going to bed around the same time each morning – even on weekends. 5. If possible, it is best to choose your own image since you have a better idea of what you find relaxing than does someone else.
Sometimes exercise an hour or two before bed can relieve you from the stress gained throughout the day. Some images people generally find relaxing are sunshine warming the body, a day at the beach, a rippling lake, a walk in the woods, the surf rolling on the shore, birds flying through the air, a carpeted room warmed by a fire, and a sailboat floating on the water.
The relaxed sensation can be imagined to be a warm ball that travels to various bodily locations warming and relaxing them. 5. Diaphragmatic Breathing: Relaxed breathing occurs as a result of the diaphragm expanding, as opposed to stressful breathing that is a function of the chest expanding. Sleep in a moderate (temperature not too hot or too cold), dark room that is free from noises that may disturb your sleep.
Keep a journal of the day’s activities, highlighting challenging moments of the day and developing strategies on how to handle such situations in the future. Also discuss the lessons learned from both positive and negative interactions with other people, noting blessings also. 13.
Instead of fretting about how the stressor had robbed you of control, focus on what you can control and take appropriate action. There are several brands of non-caffeine herbal teas available in your local grocers that are natural sleep aids.
Regular exercise can help relieve daily tension and stress – but don’t exercise too close to bedtime or you may have trouble falling asleep.

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