Coping with Stress

• Stressful Scenarios
• Signs of Stress and Medical Concerns
• Stress Busters!
• Nine Ways to Say No
• Relaxation Techniques
• 63 Ideas for Stress Reduction

Stress Busters!

• Take a warm bath.
• Count backwards from 100
• Take a breathe- 4 or 5 deep, cleansing breaths.
• Read an engrossing novel.
• Take a walk.
• Meditate for 15 minutes.
• Do gentle, static stretches for 15 minutes.
• Close your eyes and daydream.
• Call a friend.
• Sit down, take the phone off the hook, close the door ... relax!
• Go see a movie.
• Turn on your favorite record or tape.
• Zone out ? watch a silly sitcom!
• Work it out ? take and exercise class.
• Put it in writing ? write a nasty letter ? don't mail it!
• Take a stress management class.
• Find a hobby you enjoy.
• Play with a pet ? unconditional love!
• Rehearse how you'll handle a stressful situation before it happens.
• Keep your sense of humor ? laughter is the best medicine.

Nine Ways to Say No

If saying no is hard for you as it is for most people, here are a few ways to say no that might help you in the future:

1. Perfectly Valid NO.
   "I've been out three nights this week. I'm staying home and watching television with the kids." Say it like you mean it.
2. No-After-Saying-Yes NO.
   "I've made a mistake. I shouldn't have committed myself. I'm sorry, I'll have to back out." Hang up the phone and give a huge sigh of relief.
3. Five-Star NO.
   (This is my favorite: There's no comeback for it.) "I'll have to pass it up."
4. No-Right-Now NO.
   "I've done it in the past and I'll do it in the future, but I can't do it now."
5. Polite NO.
   "I'm sorry, but my schedule doesn't permit me to take on any more obligations this (pick one) week / month / year / decade."
6. No-Way NO.
   This one is for a teenage son who wants you to call your friends for a ride so he can have the car. Look directly in his eyes, smile, enunciate clearly. Say NO.
7. Diplomatic NO.
   "It was kind of you to think of me. I'm flattered you asked. I'm sorry I won't be able to do it."
8. Cowardly NO.
   Backed into a corner? Feeling low on energy or courage or both? Feeling somewhat desperate? Use this one: "My husband / mother / child doesn't want me to do that."
9. Absolute NO.
   "I cannot do this. I don't have the desire, the time, the interest, or the energy. NO, absolutely not. Never." Save this one for special occasions.