Susan, Thanks for sharing. Sounds like these 10 to 15 minutes in the morning are critical to your focus and success each day. Keep that up for sure! Yes, it's hard to make time for exercise. Perhaps this is a task you can focus on during your morning meditation. Perhaps you'll be more likely to make the time if you think about it a little each day.
Dr. Melissa Read
Gladys, Breathing really helps and it's wonderful because you can do it anywhere. Go ahead and give it a try. Could be part of a great new years resolution!
Dr. Melissa Read
Rajini, Yes, finding alternatives is key. There are so many different paths to take to get from A to B. If you live close enough to your college, walking or biking work great too.
Dr. Melissa Read
I use exercise to help reduce my stress. I've been a long-time proponent of using cardio and weights to work off tension. I also use Chinese baoding balls to relieve neural stress. They stretch and sooth the hand muscles and have the added benefit of improving dexterity.
Dana, Sounds like a wonderful routine and I'm sure your dogs appreciate it very much too. Animals can be wonderful companions and perfect for helping with stress relief.
Dr. Melissa Read
Because sometimes I can't predict how much stress I will experience each day, I start the day with a simple 10 to 15 minute meditation. It awakens my mind to receive positive energy before the day even begins, while putting my body at ease before it has a chance to "wind up". I feel more alert and positive throughout the day. I like to end the day with a longer physical activity like walking or swimming, but as we know the day gets away from us and I don't often get to it. I need to make more time and will start doing that with my new stress list. But on the days I don't get to have more physical activity, the daily meditation helps.
I have always used taking my dogs for a walk as a way to cope with stress. It's my every morning, every after work way of of releasing any tension and just to get away from the hustle and bustle of life
Initially, I was eating a great deal to handle stress. I have modified what I eat and when I eat because it is not healthy. I have incorporated exercise into my schedule. Additionally, I have found alternate and stressless driving routes to work.
All have helped me be a better instructor overall.
Exercise, deep breathing exercises, and sometimes talking it out with someone you trust will help stress. I find meditation and relaxation techniques (like lighting a candle or taking a hot bath) help eliminate stress.
I will exercise more, get enough sleep. I will also share my stress list with my family members and friends. I have never practiced the breathing technique. I will begin to make use of that technique
Skip, So glad to hear you are practicing good coping mechanisms, even during this course! It's great to take a step back and breath every once in a while, especially when we've got something important to accomplish.
Dr. Melissa Read
I will take deep breaths, share my problems with my fellow faculty members, and take lunch breaks (which I rarely do).
This section helped reinforce the stress management techniques I already use day to day... It is great to review and reinforce the practical ideas and strategies I use all the time.... I am going to stop for a moment before I take the final quiz and focus on my breathing...
Continually assess my habits and surroundings and look for ways to adjust both in order to be more efficient and less stressful.
A detailed stress list, and then systematically working to eliminate or reduce the identified stressors, sounds like an efficient way to tackle many of my professional and personal challenges.
Personally, my family and I have learned to cope with stress by attending church regularly on the weekends and not scheduling anything else that day. Usually, we give weekly testimonies during Bible studies, are energized by singing hymns of praise, give the Lord thanks through prayer, and are uplifted by the children stories and the sermon. After a nice meal either at the church or a nearby restaurant, we sometimes walk in the gorgeous park close to the church or go home to rest for a few hours before returning to participate in the youth group activities. Once there, we usually play games, continue singing almost in unison, talk with our friends about upcoming church events, and have a really nice time. It helps us disconnect from our daily routine, and studying the Bible replenishes us mentally and spiritually.
1. Try to avoid a stressor
2. Take a break
3. Take a nap
4. Take a deep breath
5. Exercise
6. Take shower
7. Watch TV
8. Go out for dinner and shopping
9. If nothing work, then talk to some one who can reassure you.
Breathe, make more time to see friends, pet the cat, get a massage, take a bath - the list is endless. If only I had the time to indulge in all of them!
There are many techniques that I have learned in this module that I will be applying in the future. The first technique is stretching. I did not realize how important stretching is. I often get a tight neck and back. In addition, for the New Year I will be obtaining a membership at a fitness center. I would like to consistently exercise throughout the week. The next technique that I will be applying is breathing strategies. I will not be able to apply the sleep strategy for a while, since I do have a new born and two other little children. However, I believe that if I apply the techniques above and continue to perform the sharing technique with my husband, then I believe that I will be able to cope better with the stressors that I cannot eliminate or reduce.
Benny, This sounds like a great plan. I like the way you plan on doing 15 minutes of exercise a day. Every little bit helps. I should note that some instructors don't even have 15 minutes. For them, sometimes it's helpful to find opportunities to get very short amounts of exercise at work. For example, if you can choose to take the elevator or the stairs, take the stairs. This can really add up when you are running to several classes each day.
Dr. Melissa Read
Seth, Sounds like you have found a great system that works for you. Keep it up. I really love hearing that you have so many ways to cope with stress. When one method fails, you move on to try another. It's nice to have a backup plan, or several.
Dr. Melissa Read
