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eLearning

3 Simple Steps To Managing Your Stress.

This easy to read yet practical e-book is available to buy now.

3 Simple Steps To Managing Your Stress

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Food Diary and Calorie Count
Stress Management Technique Chart

Here is a snippet from my e-book, to give you a taste of what it contains.

Progressive muscular technique for relaxation and stress management

We all suffer from stressful situations at different points in our lives. It affects us in many ways. One such way that it affects us is disturbed or restless sleep. Lying in bed looking up at the ceiling or tossing and turning because of a million and one things in your head. The thought alone is stressful! The mind is tense and with that the body is tense.

So I'm going to describe a method called Progressive Muscular Technique that will help you to relax and focus your attention on your body instead of the thoughts in your head. You will become more aware of every part of your body and the tensions held there. This technique can be used anywhere but its extremely effective when trying to wind down from a busy day or to help one to sleep.

Progressive Muscular Technique (PMT) is also useful for relaxing your body when your muscles are tense.

The idea behind PMT is that you tense up a group of muscles so that they are as tightly contracted as possible. Keep these group of muscles tense for a few seconds. Then completely relax the muscles. You will know that they are relaxed because you will need to consciously and physically work at it to tense them again. Each time you will be able to relax the muscles even further as you will become more aware of the difference when the muscles are tense and when they are relaxed.

Always start by tensing your muscles first, followed by relaxing them. To ensure you are doing it right try the following example:

- clench your right hand as tight as you can for a few seconds. This is effectively forming a fist. Then slowly but deliberately relax your right hand so that it is loose and floppy. Then clench it tight again. When relaxing your clenched fist this time try and relax it even further. You should feel the effect running up your arm as your arm muscles are now beginning to relax as well. Repeat for a third time.

To practice this on the whole body follow these simple steps:

  1. Sit or lie in a quiet and comfortable place. Ensure you will not be disturbed
  2. Close your eyes.
  3. Take a deep breath in hold it for a count of 3 then let it out slowly to a count of 5
  4. Always start on your feet and work up your body
  5. Clench your toes and feet and release.
  6. Tighten your calves, knees, hamstrings and bum. Then relax.
  7. Hold in your stomach, release
  8. Squeeze your chest muscles. Then breath out and release
  9. Clench your hands into a fist, tighten your upper and lower arms and squeeze your elbows tighten. This action brings your arms in close to your body. Then release.
  10. Tighten your shoulders so that they are practically up to your ears. Then release in a sudden drop down movement
  11. Finish off by tightening up the muscles in your face, really screwing up your eyes and nose and mouth.
  12. Then relax the whole of your head and face.
  13. Repeat points 5 through to 12 three times each time.

A great exercise to do to help you fall asleep, release tight muscles or to just simply relax.