某咨詢工作態(tài)度LivingwihSress

bcLivingwithStressDecember1998Copyright?1998Bain&Company,Inc.Author:Contributor:StevenAndersonDiannaMagnani1LivingwithStress

AgendaWhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways2LivingwithStressDefinitionofStress

Stressisanormalandnaturalphenomenoninourlives.Itisthenaturalconflict,opposition,orresistancethatoccursinourbodyaswecontinuallyadjusttoourchangingenvironmentandlife.3LivingwithStressTheRoleofPerceptionsPerceptionsInternalDemandsresponsibilitiesobligationsselfcriticismExternalDemandsworkfamilysocialenvironmentfinancialAttitudes,values,andbeliefsStressresponsePastexperiencesStressresultsfromourperceptionsofanevent.Anevent,inandofitself,isnotstressful.Itisourperceptionoftheeventthatactivatesourbody’sstressresponse.4LivingwithStress

Thebody’snormalphysiologicalreactiontostressisasfollows:StressResponseEventPerceptionsBodyreleasesstresshormonescausingthe“FightorFlight”responseBodydischargesenergybyfighting,fleeingorexpressingemotionBodyinducesrelaxation,reversingpreviousreactions5LivingwithStressPersonalIntegrityandLifePurpose

Positivestressishealthyandresultsfromeventsthatareinalignmentwithourpersonalintegrityand/orourtruepurposeinlife.Negativestressisdestructiveandresultsfromeventsthatarenotinalignment.Personalintegrity:Lifepurpose:Havingpersonalintegritymeanslivingtruetoasetofvalues,beliefs,andprinciplesthatgivedirection,balance,andfocustoyourlife.Everyindividualhasapurposeinlifethatiscompletelyunique.Ourmostimportantjobinlifeistodiscoverandthenfulfillourpersonalpurpose.Somepeopleknowwhattheirpurposeisearlyinlife;othersdiscoveritovertime-theirpurposeisrevealedtothemverymuchlikethecluesinatreasurehunt,oneclueatatime.6LivingwithStressPositivevs.NegativeStress

Positiveandnegativestressimpactusverydifferently.PositiveStressNegativeStressProvidesthetensionnecessarytomakeusstrongerGearsusuptomeetthedemandsofasituationCompelsustoactionWearsusdownCanleadtofeelingsofmistrust,anger,rejection,ordepressionCanleadtominororseriousillnessDeadlines,competition,confrontations,andevenourfrustrationsandsorrows,canadddepthorexcitementtoourlivesDoingthingsthatwedreadtodocansapourenergyandcloudourjudgment7LivingwithStressSignsofStressSignsofPositiveStressSignsofNegativeStressSenseofexcitementAbilitytogetalotofthingsdoneandbenaturallychargedtotakeonmoreFeelingthattimeispassingbyquicklybecauseyouarefullyengagedintheactivityBeliefthatthingshappenwitheaseFeelingthatextraordinaryresultsareproduced,almostasifbymagicFeelinghealthySenseofdread,resentment,angerorfrustrationFeelingdrainedofenergyFeelingthattimedragson.YouareawareoftimetickingawayoryouarewatchingtheclockasyoulaboriouslyworkonanactivityBeliefthatalmosteverythingisastruggle,afightFeelingthatpredictableresultsareproducedandonlyaftermuchsufferingFeelinglethargic,sickly,ordepressedAbilitytoexperienceafullrangeofemotionsFeelingstuckinonetypeofemotionSenseofpeaceandrightnesswithlifeSenseofchaosandconfusioninlifeHerearesomecommonsignsofpositiveandnegativestress.8LivingwithStress

AgendaWhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways9LivingwithStress

Mostpeoplecandealwithasmallamountofnegativestressregularlyoralargeamountforashorttime.Ifyouareexperiencingthefollowingnegativestressoverloadsymptoms,youmayhavegonebeyondyouroptimallevel.NegativeStressOverloadSymptoms(1of2)ManycoldsFrequentboutsoffluAllergiesManylowgradeinfectionsHivesFeelinggenerallyunwellorsickSoresinmouthStrepthroatMononucleosisPoormemoryDaydreamingIndecisivenessMentalconfusionRacingthoughtsConvictionthateverythingturnsourfortheworstDifficultyfallingasleepPoorjudgmentDifficultyconcentratingPreoccupationFeelingthatthingsaregettingoutofcontrolAnxietyorpanicFrustrationAngerandirritationFeelingdesperate,hopelessFeelingtrapped,helplessFeelingblueordepressedFeelingguiltyFeelingself-consciousFeelingrestlessImmuneSystemCognitiveSystemEmotionalSystem10LivingwithStress

NegativeStressOverloadSymptoms(2of2)SympatheticNervousSystemMuscularSystemTightmusclesormuscularachesNervousticksStuttering;voiceshakyorstrainedFrowning,wrinklingforeheadTensionheadachesBruxism(grindingorclenchingteeth)JawpainorachePacing,finger-orfoot-tapping,difficultysittingstillTremblingorshakingBackpainHighbloodpressureDizzinessPalpitationsSweatypalms,increasedperspirationColdhandsorfeetRapidheartbeatSuddenburstsofenergyMigraineheadachesChestpainShortnessofbreathParasympatheticNervousSystemChangeinappetiteNauseaStomachpainsorcrampsAcidstomach,heartburnProblemswithurinationConstipationDiarrheaFrigidityorimpotenceDrymouthorthroatDifficultyswallowingArthriticjointpainUnusualchangesinbodyDiabetesSkinrashesorpimplesFatigue,feelingtiredInfertilityBloating,waterretentionExcessivethirstChangesinskincolor(e.g.,graypallor)EndocrineSystem11LivingwithStress

MakeDifferentChoicesItisultimatelyuptoyoutotakeresponsibilityforyouractionsandtomakechoicesdifferentlyinordertoreduceyourlevelofnegativestress.Thedefinitionofinsanityissomeonewhocontinuestotakethesameactionsbutexpectsadifferentresult. -SigmundFreud12LivingwithStress

AgendaWhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways13LivingwithStressThereareseveralactionsyoucantaketomanagestress.ManagingStressDefineyourlifepurposeConductapersonalinventoryMaintaingoodphysicalandemotionalhealthtominimizeyourvulnerabilitytostressIdentifystresstriggereventsandbegintoexaminewhereyouareoutofalignmentwithyourpersonalintegrityandwhereyouarenotfulfillingyourtruepurposeinlifeModerateyourphysicalandemotionalreactionstostressbyutilizingstressmanagementtechniques14LivingwithStressYoumustbeawareofwhenyouaremakingchoicesthatarenotinalignmentwithyourlifepurpose.Askyourselfthefollowingquestionstohelpyoudefineyourlifepurpose:LifePurposeExercise(1of2)Thinkaboutthetimesinyourlifewhenyoufeltthattimestoppedandyouwerefullypresentenjoyingandengagedinwhatyouweredoing.Whatwereyoudoing?Whowasinvolved?Whatarethesimilaritiesamongthesesituations?1.2.3.Considerhowyouserveothers(e.g.,family,friends,charitableorganizations).Howdoyoufeelaboutservingothers?Resentfulorthankful,satisfiedoroverwhelmed,asenseofprideorafeelingofbeingused?Lookattheareasthatproducepositiveresponsesinyouandaskthesamequestionsasinpart1.Lookatwhatgivesyoumeaninginyourliferightnow.15LivingwithStressLifePurposeExercise(2of2)Lookbackatyourlifeandthinkaboutyourpersonaltreasurehuntandthecluesyouhavereceivedaboutyourpurposeinlife.Mapoutthevariouscluesandthedirectionsinwhichtheyhaveledyou.Whatwasthelastclueyoufound?Haveyoustoppedlookingforclues?4.Mylifepurposeis:Examineyouranswerstothepreviousquestions.Lookforcommonthemes.Trustyourintuition.Withthethemesinfrontofyou,writedownyourlifepurpose.5.Evaluateandchallengeyourlifepurposeevery6months.6.16LivingwithStressTaketimeouttoconductapersonalinventoryandconnectwithyourpersonalgoalsinthefollowingareas.PersonalInventoryFamilyWorkIndividualroles(Howyouareasanindividual)Socialbeing(Howyourelatetoothers)EnvironmentFinancesAreaWhataremygoals?HowcanIachievemygoals?17LivingwithStress

VulnerabilitytoStressGetenoughsleep;maintainaconsistentscheduleofsleepEatwell-balanced,nutritiousmealsExerciseforcardiovascularfitnessScheduleopentimeeachdayforrelaxationandfun;takebreaksMaintainapositiveandconstructiveattitude-donotbetoohardonyourselfDevelopsomemutuallysupportiverelationshipsModerateyouruseofstimulantssuchasnicotine,caffeine,andalcoholYoucanminimizeyourvulnerabilitytostressbymaintaininggoodphysicalandemotionalhealth.18LivingwithStressVulnerabilitytoStressExercise(1of2)

NeverRarelySometimesOftenAlmostAlwaysIeatatleastonehot,balancemealperdayIget7-8hourssleepatleast4nightsperweekIgiveandreceiveaffectionregularlyIhaveatleastonerelativewithin50milesonwhomIcanrelyIexercisetothepointofperspirationatleasttwiceperweekIlimitmyselftolessthanhalfapackofcigarettesperdayIlimitmyselftofewerthan5alcoholicdrinksperweekIamtheappropriateweightformyheightIamabletospeakopenlyaboutmyfeelingswhenangryorworriedIhaveanincomeadequatetomeetbasicexpensesIgetstrengthfrommyreligiousbeliefsIregularlyattendcluborsocialactivitiesIhaveanetworkoffriendsandacquaintancesIhaveoneormorefriendstoconfideinaboutpersonalmattersIamingoodhealth(includingeyesight,hearing,teeth)IhaveregularconversationswithpeopleIlivewithaboutdomesticproblems;e.g.chores,money,anddailylivingissuesIdosomethingforfunatleastonceperweekIamabletoorganizemytimeeffectivelyIlimitmyselftolessthan3cupsofcoffee(teaorsoda)perdayItakequiettimeformyselfduringthedayRespondtoeachofthefollowingquestions.EventThefollowingquestionnairewillhelpyouassessyourvulnerabilitytostress.19LivingwithStressVul三ner三abi三lit三yt三oS三tre三ss三Exe三rci三se三(2三of三2)To三det三erm三ine三yo三ur三vul三ner三abi三lit三yt三os三tre三ss,三as三sig三nt三he三fol三low三ing三sc三ore三st三oy三our三re三spo三nse三so三nt三he三pre三vio三us三pag三e:Alm三ost三al三way三sOft三enSom三eti三mesRar三elyNev三er12345Now三,t三ota三ly三our三sc三ore三an三dc三omp三are三wi三th三the三re三sul三ts三bel三ow:0-1三516-三3031-三4546-三6061+EXC三ELL三ENT三!三You三ar三et三aki三ng三gre三at三car三eo三fy三our三sel三fa三nd三hav三ea三ve三ry三low三st三res三sr三isk三.GRE三AT!三You三ar三ea三tl三ow三ris三kf三or三str三ess三an三dm三ana三ge三you三rl三ife三we三ll.GOO三D!三Y三our三st三res三sr三isk三is三mo三der三ate三;n三ow三is三the三ti三me三to三dev三elo三pa三pl三an三to三hel三py三ou三red三uce三yo三ur三vul三ner三abi三lit三yt三os三tre三ss.DAN三GER三!三Yo三ua三re三ver三yv三uln三era三ble三to三st三res三s;三slo三wd三own三an三dt三ake三be三tte三rc三are三of三yo三urs三elf三.STO三P!三Y三ou三are三bu三rne三do三ut.三G三oo三nv三aca三tio三n.To三min三imi三ze三you三rv三uln三era三bil三ity三to三st三res三s,三you三sh三oul三ds三tri三ve三to三ach三iev三ea三na三nsw三er三of三“al三mos三ta三lwa三ys”三to三ea三ch三que三sti三on20Liv三ing三wit三hSt三res三sStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(1三of三10)The三fo三llo三win三gq三ues三tio三nna三ire三wa三sd三esi三gne三dt三oh三elp三yo三ud三efi三ne三the三ar三eas三of三yo三ur三lif三et三hat三ar三et三he三mos三ta三nd三lea三st三str三ess三ful三.The三re三are三si三xs三ect三ion三s:1.三wo三rk2.三fa三mil三y3.三in三div三idu三al三rol三es4.三so三cia三lb三ein三g5.三en三vir三onm三ent6.三fi三nan三cesIn三eac三hs三ect三ion三,for三ea三ch三eve三nt三tha三ta三ppl三ies三to三yo三u,c三hoo三se三how三st三res三sfu三li三ti三s.三Yo三ur三cho三ice三sa三re:三n三ot三at三all三,a三bi三t,三som三ewh三at,三mo三der三ate三ly,三or三ve三ry.三C三ons三ide三re三ven三ts三tha三th三ave三af三fec三ted三yo三ui三nt三he三las三t6三mo三nth三so三rt三hat三yo三ue三xpe三ct三to三aff三ect三yo三ui三nt三he三nex三t6三mo三nth三s.By三bec三omi三ng三awa三re三of三the三ev三ent三si三ny三our三li三fe三tha三tt三rig三ger三st三res三s,三you三ca三nt三ake三re三spo三nsi三bil三ity三fo三rd三eal三ing三wi三th三the三ma三nd三tar三get三yo三ur三str三ess三ma三nag三eme三nt三tec三hni三que三s..21Liv三ing三wit三hSt三res三sVeryModeratelySomewhatABitNotatallBeginningnewjoborpositionPoorjobdescriptionAmbiguouslinesofauthorityPoorlydefinedresponsibilitiesatworkSettingworkgoalsMeetingworkgoalsFailuretounderstandoraccomplishassignmentsLackofnecessaryskills&abilitiestoperformadequatelyatworkTootiredtogetworkdoneDifficultieswithcareerdecisionsOverworkPressureddeadlinesManyemergenciesatworkUncooperativecoworkersToomuchresponsibilityatworkFearoferrorHourstoolongSection1-WorkForeacheventthatappliestoyou,howstressfulistheevent?EventStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(2三of三10)22Liv三ing三wit三hSt三res三sVeryModeratelySomewhatABitNotatallFamilymembersinterferingwithworkPressuretodowellatworkLackofcompanyconcernaboutworkersPromotionPersonalachievementsatworkChangetoadifferentlineofworkEquipmentmalfunctionsatworkWorkinterferenceinpersonallifeInsufficientin-servicetrainingorsupervisionBoredomwithworkLittleopportunityforadvancementResponsibilitywithoutauthorityLackofprivacyatworkIrregularworkhoursChangeinresponsibilitiesatworkTroublewithbossChangeinworkhoursorconditionsSection1-Work(Continued)Foreacheventthatappliestoyou,howstressfulistheevent?EventStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(3三of三10)23Liv三ing三wit三hSt三res三sVeryModeratelySometimesABitNotatallSection2-FamilyForeacheventthatappliestoyou,howstressfulistheevent?EventHolidays,familycelebrations,familyvacationsStartingasignificantrelationshipMaritaldifficultiesIllnessinfamilyDivorceDeathofaspouseDeathofacloserelativeDeathofadistantrelativeProblemswithchildrenAlcoholismordrugproblemsinfamilySonordaughterleavinghomeSexdifficultiesDifficultieswithotherfamilymembersDivorceorremarriageparentsDivorceorremarriageofchildrenDifficultyinmeetingobligationstofamilyChildcareresponsibilitiesBirthofachildoradoptionAbortion,miscarriageorstillbirthIncreaseinnumberofargumentswithspouseFamilyconflictovermoneyTroublewithin-lawsWifeorhusbandbeginsorstopsworkingChangeinnumberoffamilyget-togethersChildwithspecialneedsFamilyviolenceStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(4三of三10)24Liv三ing三wit三hSt三res三sSection3-IndividualRolesForeacheventthatappliestoyou,howstressfulistheevent?EventVacationsFeelingunattractivePersonalinjuryorillnessPregnancyNoticeableagingTravelOutstandingpersonalachievementChangeinpersonalhabits(smoking,bedtime,meals)ProblemsfrombeingtoosuccessfulLackofpersonalprivacyDifficultyinmeetingobligationstoyourselfFailuretomeetpersonalgoalsNotenoughtimeforyourselfProblemswithdrugoralcoholdependenceProblemswithweightNotenoughtimetogetthingsdoneInvolvedinlawsuitorothercourtprocedureChangeinlivingconditionChangeinresidenceChangeinrecreationalactivitiesPhilosophicalorreligiouspreoccupationChangeinreligiousactivitiesVeryModeratelySometimesABitNotatallStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(5三of三10)25Liv三ing三wit三hSt三res三sSection4-SocialBeingForeacheventthatappliestoyou,howstressfulistheevent?EventIdentificationasagroupleaderFollowingalongwithagroupMajorresponsibilitytoorforasocialgroupFeelingexcludedfromagroupStartingnewrelationship(s)Endingoldrelationship(s)Specialcareinmaintainingrelationship(s)Nothavingfreedoms&privilegesacquaintancesenjoyHighpopularityFeelingsofsuperioritytowardsfriends&acquaintancesFeelingunwantedandaloneLackofsocialstimulationDeathofaclosefriendClosefriendmovesawayProblemswithsocialdiscriminationFeelingvictimofethnic,racial,religious,orsexualprejudiceChangeinsocialactivitiesVeryModeratelySometimesABitNotatallFeelinginferiorStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(6三of三10)26Liv三ing三wit三hSt三res三sSection5-EnvironmentForeacheventthatappliestoyou,howstressfulistheevent?EventNoisyorunfriendlyneighborsConstructionworkinneighborhoodProblemswithtrafficProblemswithshiftsinpopulationProblemswithschoolsLocalpoliticsorelectionresultsAdjustmentstonewneighborhoodNeighborsfailtomaintaintheirpropertyProblemswithmunicipalservicesorutilitiesVandalismorotherminorcrimeinneighborhoodViolentcrimeinneighborhoodEthnicorracialconflictLackofrecreationalfacilitiesHomedoesnothaveaspaceyoucanusejustforyourselfConstructionormajorrenovationofhomeVeryModeratelySometimesABitNotatallHomeismessyorclutteredHomedoesnotfeelcomfortableorrelaxingStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(7三of三10)27Liv三ing三wit三hSt三res三sSection6-FinancesForeacheventthatappliestoyou,howstressfulistheevent?EventNotenoughmoneytopaythebillsLossofincomeIncreasedexpendituresDecliningnetworthLackoffundsforrecreationMajorpurchaseFinanciallossCashflowproblemsLossofcreditDramaticincreaseinnetworthInheritanceMajorfinancialgainBusinessreadjustmentNewmortgageorloanForeclosureofmortgageVeryModeratelySometimesABitNotatallStr三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(8三of三10)28Liv三ing三wit三hSt三res三sNot三at三al三l:Ab三it三or三som三ewh三at:Mod三era三tel三y:Ver三y:Cho三osi三ng三eve三nts三th三at三app三ly三to三you三,b三ut三whi三ch三you三do三no三tf三ind三st三res三sfu三li三ndi三cat三es三you三ra三bil三ity三to三ma三nag三es三tre三ss三wel三l.We三all三ne三ed三ac三ert三ain三am三oun三to三fp三osi三tiv三es三tre三ss三to三mot三iva三te三us三to三act三ion三.三Gen三era三lly三sp三eak三ing三,w三hen三yo三uf三ind三ev三ent三si三ny三our三li三fe三“A三Bit三”o三r“三Som三ewh三at三Str三ess三ful三”,三you三ar三em三ore三li三kel三yt三om三ana三ge三bot三ht三he三eve三nts三an三dt三he三str三ess三ef三fec三tiv三ely三.Pra三cti三ce三the三st三res三sr三edu三cti三on三tec三hni三que三sp三rov三ide三di三nt三his三mo三dul三et三oh三elp三yo三ur三edu三ce三you三rs三tre三ss三rea三cti三ons三to三a三lev三el三of三“So三mew三hat三St三res三sfu三l”.Som三ee三ven三ts三in三our三li三ves三ar三ev三ery三st三res三sfu三l,三esp三eci三all三yi三fw三eh三ave三ne三ver三ex三per三ien三ced三th三em三bef三ore三.三Mak三ea三ny三eve三nts三th三at三you三fi三nd三to三be三“Ve三ry三Str三ess三ful三”y三our三to三pp三rio三rit三yt三ob三rin三gt三oa三mo三re三man三age三abl三el三eve三l.Use三th三ef三oll三owi三ng三gui三de三to三int三erp三ret三yo三ur三res三pon三ses三.Str三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(9三of三10)29Liv三ing三wit三hSt三res三sWri三te三dow三nt三he三eve三nts三th三at三you三as三soc三iat三ew三ith三ve三ry三hig三hs三tre三ss.三T三hen三de三ter三min三ew三hat三ac三tio三ns三you三ca三nt三ake三no三wt三or三edu三ce三you三rs三tre三ss.Str三ess三Tr三igg三er三Eve三nts三Qu三est三ion三nai三re三(10三of三10三)1.2.3.4.5.6.7.8.9.10.Are三as三of三Ver三yH三igh三St三res三sAct三ion三sI三ca三nt三ot三oda三yt三or三edu三ce三my三str三ess30Liv三ing三wit三hSt三res三sStr三ess三Ma三nag三eme三nt三Tec三hni三que三sDev三elo三pa三po三sit三ive三at三tit三udeBe三gra三tef三ul三for三wh三at三you三ha三veBre三ath三ing三re三lax三ati三on三tec三hni三queMus三cle三re三lax三ati三on三tec三hni三queVis三ual三iza三tio三nr三ela三xat三ion三te三chn三iqu三eSel三fa三war三ene三ss三exe三rci三seTip三sf三or三imp三rov三ing三yo三ur三wor三ke三nvi三ron三men三tThe三se三str三ess三ma三nag三eme三nt三tec三hni三que三sa三re三des三cri三bed三on三th三ef三oll三owi三ng三pag三es.31Liv三ing三wit三hSt三res三sSou三rce三:三Ada三pte三df三rom三Ri三cha三rd三Car三lso三n’sDon三’t三Swe三at三the三Sm三all三St三uff三..三.三and三It三’s三All三Sm三all三St三uffAP三osi三tiv三eA三tti三tud三eDev三elo三pin三ga三po三sit三ive三at三tit三ude三ca三nr三edu三ce三str三ess三.Tak三er三esp三ons三ibi三lit三yf三or三all三th三ee三ven三ts三in三you三rl三ife三.三Do三not三bl三ame三ot三her三sf三or三thi三ngs三th三at三go三wro三ng三in三you三rl三ife三.Foc三us三on三the三po三sit三ive三th三ing三sy三ou三do.三G三ive三yo三urs三elf三cr三edi三tf三or三pos三iti三ve三exp三eri三enc三es.三D三on三ot三dwe三ll三on三neg三ati三ve三eve三nts三.Thi三nk三opt三imi三sti三cal三ly.三A三nti三cip三ati三ng三ap三osi三tiv三eo三utc三ome三wi三ll三inc三rea三se三its三li三kel三iho三od,三as三we三ll三as三you三rf三eel三ing三of三we三ll-三bei三ng.Str三ive三fo三re三xce三lle三nce三,n三ot三per三fec三tio三n.32Liv三ing三wit三hSt三res三sAS三ens三eo三fG三rat三itu三deBei三ng三gra三tef三ul三for三wh三at三you三ha三ve三set三sy三ou三up三to三get三mo三re三of三wha三ty三ou三wan三t.Be三tha三nkf三ul三for三wh三at三goe三sr三igh三t.三Do三no三td三wel三lo三nw三hat三go三es三wro三ng.Be三gra三tef三ul三for三th三ei三nsi三ght三s,三fee三lin三gs,三an三de三xpe三rie三nce三st三ow三hic三hc三hal三len三ges三ex三pos三ey三ou.Kee三pa三gr三ati三tud三ej三our三nal三.三At三the三en三do三fe三ach三da三y,三wri三te三dow三n5三th三ing三st三hat三yo三ua三re三gra三tef三ul三for三th三at三day三.Sou三rce三:三Ada三pte三df三rom三Ri三cha三rd三Car三lso三n’sDon三’t三Swe三at三the三Sm三all三St三uff三..三.三and三It三’s三All三Sm三all三St三uff33Liv三ing三wit三hSt三res三sBre三ath三ing三Re三lax三ati三on三Tec三hni三que三(1三of三2)Thi三ss三imp三le三tec三hni三que三,p三rac三tic三ed三for三5三to三10三min三ute三st三wic三ea三da三y,三has三be三en三pro三ven三to三cl三ear三th三em三ind三an三dr三edu三ce三str三ess三.Set三an三al三arm三cl三ock三fo三r1三0m三inu三tes三fr三om三now三so三yo三uw三ill三no三tw三orr三ya三bou三tt三he三tim三e.1.2.3.4.5.Men三tal三ly三sca三ny三our三bo三dy,三fe三et三to三hea三do三rh三ead三to三fe三et,三fo三rt三ens三ion三an三ds三ign三so三fs三tre三ss.三T三ry三to三rel三ax三any三ar三eas三th三at三fee三lt三igh三t.Ass三ume三a三com三for三tab三le三pos三iti三on三-e三ith三er三at三rad三iti三ona三lm三edi三tat三ion三po三sit三ion三or三a三com三for三tab三ly三ere三ct三sit三tin三gp三osi三tio三n.三Yo三ur三spi三ne三sho三uld三be三st三rai三ght三,y三our三ha三nds三fo三lde三di三ny三our三la三p,三and三yo三ur三fee三tf三lat三on三th三ef三loo三r.Clo三se三you三re三yes三an三dt三ake三a三min三ute三to三cl三ear三yo三ur三tho三ugh三ts.Whe三ny三ou三are三re三ady三,t三ake三a三dee三pb三rea三th三tho三ugh三yo三ur三nos三e,三and三le三tt三he三air三ou三tq三uie三tly三th三rou三gh三you三rm三out三h.三So三me三peo三ple三th三ink三of三a三wor三d,三phr三ase三,o三rp三ray三er三as三the三yd三ot三his三.三Oth三ers三co三nce三ntr三ate三on三br三eat三hin三gi三na三nd三out三.三Wha三ty三ou三do三is三not三im三por三tan三t,三it三is三the三re三pet三iti三on三tha三tm三att三ers三.34Liv三ing三wit三hSt三res三sBre三ath三ing三Re三lax三ati三on三Tec三hni三que三(2三of三2)Not三ice三yo三ur三tho三ugh三ts三and三le三tt三hem三pa三ssi三vel三yd三rif三tb三y.三Do三no三th三old三on三to三any三of三th三em.三A三tf三irs三t,三you三ma三yb三es三urp三ris三ed三by三how三ma三ny三tho三ugh三ts三are三in三yo三ur三min三d,三and三yo三um三ay三fin三di三td三iff三icu三lt三to三let三th三em三go.三B三ut三whi三le三you三rg三oal三is三to三cl三ear三yo三ur三min三d,三the三go三al三is三not三as三im三por三tan三ta三st三he三pro三ces三sy三ou三are三un三der三tak三ing三an三dy三our三aw三are三nes三so三ft三he三pro三ces三s.三Fo三cus三on三yo三ur三wor三d,三phr三ase三,p三ray三er,三or三br三eat三hin三g.6.7.Aft三er三abo三ut三5m三inu三tes三,b三egi三nt三oc三ome三ba三ck三slo三wly三.三Let三yo三urs三elf三be三gin三to三re三adj三ust三to三yo三ur三set三tin三ga三nd三slo三wly三op三en三you三re三yes三.35Liv三ing三wit三hSt三res三sMus三cle三Re三lax三ati三on三Tec三hni三queThi三se三xer三cis三ei三nvo三lve三st三igh三ten三ing三an三dr三ele三asi三ng三the三mu三scl三es三in三you三rb三ody三th三at三fee三lt三ens三e.Sit三or三li三ec三omf三ort三abl三yw三her三ey三ou三wil三ln三ot三be三dis三tu