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Women life is full of stressful situations and sometimes ordinary stress management techniques can be implemented only during certain time, certain places and certain situations. For example, you cannot start meditation in the middle of stressful discussion; you cannot do physical exercises in the middle of job arguments; you cannot listen music when your husband starts shouting and fighting.
What can be done during unexpected quick stress? What are emergency stress management tools?
It is well known that some simple actions and/or activities could help us to deal with stress right on the spot.
Emergency Stress Management
Emergency stress management can be very useful in many situations. Actually emergency stress management can help you to deal with stress on the spot.
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Different types of stress need different approaches and different tools for management. Due to the broad variety of situations that could be stressful, there also are different emergency stress management tools for various situations. Sometimes few emergency stress management methods could be used in combination with better effect. You can discover the best emergency stress management tools for yourself only by experimenting and testing.
During emergency stressful situations it is recommended to use either emergency stress management tools or emergency quick relaxation techniques. These are the most common and most effective emergency stress management tools:
 Count to 10 before you speak or reply to stressor;
Take 2-5-10 deep breaths immediately after “fast stress”;
Walk away or run away from the stressful situation and let you deal with appeared problem letter - walking away from stressful situation will give you some time for thinking and relaxation;
Always set your watch 5-7 minutes ahead – it will protect you for being late;
Try to say “Sorry” if you are wrong or mistaken – recognition of your own mistakes will give you needed relieve;
Don’t drive fast – choose slow line and avoid busy road (especially during traffic time);
Leave stressful place for relaxed promenade – relaxed walk in the park, forest or garden;
Hug loved once (children, favorite pets, good friends) and smile (in front of mirror, to met people, to anyone);
Avoid big problems – try to break down into small portions – in would be much easier to solve smaller problems. Never try to solve several problems once;
Use deep breathing technique few times.
Emergency quick relaxation technique
If you decided to use the emergency quick relaxation technique, you should know that mental stress will lessen when you relax body muscles (even when you experience the situation where only partial relaxation is possible).
Some women complain that never can relax – it is not true. Every person can relax to some degree but strong feelings of tension make relaxation more difficult especially if let your feelings to cumulate and build up.
So called “STOP technique” can be used for emergency quick relaxation – it should be used before stress gets out of control:
Step 1 - Best start is to say “STOP” loudly (if possible) – as loud as possible;
Step 2 - Breathe in and hold it (hold just briefly);
Step 3 - Breathe out slowly (as slow as possible) and try to relax shoulders and hands;
Step 4 - Pause for few minutes (1-5 minutes) but pause relaxed;
Step 5 - Breathe in again and hold it (hold just briefly);
Step 6 - Breathe out slowly (as slow as possible) and try to relax forehead and jaw;
Step 7 - Stay quiet and relaxed for a few seconds (10-20 seconds);
Step 8 - Just continue what you were doing (speaking, discussing, listening, looking) and try to reply very calm and softly. You should be able to control your voice.
“STOP technique” can be used without anyone noticing it. Once you try “STOP technique”, your tension will lesson.
Stress management tips
Be always positive and keep positive attitude in all situations;
Always keep some time for relaxation (meditation, dancing, yoga, reading, walking, etc.);
Identify special time for your hobbies and interests;
Insure deep healthy sleep for minimum 7-8 hours because your body needs time to recover from stress;
Exercise regularly because fit body can fight stress much better;
Control your feeling and forget about negative, aggressive, defensive or passive behavior;
Eat healthy (regularly in small portions, well-balanced) and say “no” to food addiction, binge eating, anorexia and bulimia;
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10 Days to Stress Free Life
The Art of Stress Free Life
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Accept that you cannot control everything - there are many factors and events which you cannot control;
Learn good effective time management – don’t lose your time for useless stupid things;
Never use alcohol, tobacco, drugs, caffeine or different types of food for coping with stress;
Be active in society – spend enough time with friends, relatives, colleagues and discover new interesting people;
Avoid unpleasant activities and overloaded responsibilities.
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