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Written by two internationally-recognized experts in the field of stress management, Cooper and Palmer provide a thorough understanding of the psychological causes of stress and the resulting physical effects, enabling you to build your own personal plan, improve well-being and enhance your performance at work. Full of insight and examples from real people, a brand new chapter provides a practical worksheet to help you develop your problem solving skills and reduce stress day-to-day. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aliquam iaculis egestas laoreet.

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How to Deal with Stress by Stephen Palmer

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Reframe problems. Try to view stressful situations from a more positive perspective. Look at the big picture. Take perspective of the stressful situation. Focus on the positive; this simple strategy can help you keep things in perspective. It may seem difficult to get away from a big work project, a crying baby, or a growing credit card bill, but when you give yourself permission to step away from it you can gain a new perspective and feel less overwhelmed.

American Psychological Association. Our normal shallow breathing starves the body and brain of oxygen, which affects the immune and cardiopulmonary systems. Develop the practice of taking several deep diaphragmatic breaths in a tense moment; it clears the mind, body, and soul. The Stress Institute. Find a quiet place, get comfortable, focus on a one- to five-word phrase you fancy and repeat it over and over. Take deep diaphragmatic breaths, in and out, in and out.

1. Avoid Hitting Bottom By Reflecting On Death Daily

The practice sends healing hormones into your body for relaxation and health. Turning to food, alcohol or drugs often just turns one set of problems into another that can balloon out of control. Psych Central. Journaling reduces stress by removing the worry and thoughts racing over and over in your mind.

How to Deal with Stress: Creating Success Series (Unabridged)

You move these worries, concerns, hopes or dreams out of your body onto the paper. Research indicates every thought and emotion creates a chemical release into our bodies, which affect our mental, physical and spiritual health and well-being. Negative self-talk can be damaging; giving positive messages wards this damage off. Friendship is not a luxury, but is essential to work-life balance and your health. Studies show that isolation decreases immune functioning and increases mortality risk.

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Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Aerobic exercise does wonders for releasing pent-up stress and tension. Well-nourished bodies are better prepared to cope with stress. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. Centers for Disease Control and Prevention. Or slowly savor a raisin or a piece of chocolate.

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Mindfulness leads to relaxation. Realize that managing stress is not a one-size-fits-all proposition.