Coping Methods: Stress

Relaxational Breathing

1. Belly Breathing
Breathe in slowly and deeply through the nose while exhaling through the mouth; during inhalation the stomach should expand and while exhaling the stomach should contract.

2. 4 Count

Using only the nose, inhale for a count to four and exhale for a count of four

3. Diaphragmatic

Sit in a comfortable position and place one hang on your upper chest and the other just below your ribcage; breathe in through your nose so only your stomach moves- the chest should remain still.

Meditation

1. Find a quiet place and sit in a comfortable position.

   a. Important to sit with your back straight to help remain alert.

2. Focus on you natural breath pattern through your nose/nostrils.

   a. You can close your eyes, keep them open, or anywhere between; just become more aware of your natural breathing and the sensations associated with inhalation and exhalation.

i. The purpose is to clear your mind of other distractions and focus on your breath pattern; don’t be discouraged if your mind wanders- just nonjudgmentally bring your focus back to your breath.

ii. See how many breath cycles (one inhalation, one exhalation) you can follow.

Guided Imagery

•  YouTube: Browse the options available there; you can pick a scene (beach, forest, etc.), time, and facilitator.
  • 1. Sit in a comfortable position (similar to how you would sit for Meditation).
  • 2. Use Diaphragmatic Breathing while closing your eyes, breathing in peace and breathing out stress.
  • 3. Once you are relaxed, go to your Happy Place, one that can help calm you when stress.
  • 4. While you are there, try to use all 5 senses.
    • What does it look like? Smell like? Feel like? What are you hearing? Any specific tastes?
    • Stay as long as you like – it’s YOUR Happy Place!

Progressive Muscle Relaxation (PMR)

• YouTube: Browse the different exercises there on PMR
  • 1. Find a comfortable position (seated or lying down) and attempt to clear your mind.
  • 2. Tense and relax each of the following muscle groups for approximately 5 seconds:
    • a. Foreheadeyes and noselips, cheeks, and jawhandsforearmsupper arms shouldersbackstomachhips and buttocksthighsfeettoes
  • 3. Once you finish, scan your body for any muscle groups that are still tense.
    • a. Tighten and relax these specific areas three or four times.