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Stretching The Stress Triangle

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Experts tell us that the first group of muscles to receive increased tension when the body is under the stress response is the neck and shoulders. This area has been nicknamed the “stress triangle.” Regular stretching of this muscle zone can prevent excess wear and tear on this particular area of the body. Hold each stretch below for 15 to 30 seconds for maximum benefit.

1. Shoulder Shrug – Lift the shoulders as if pretending to touch the ears; hold; release; repeat.

2. Eardrop – With shoulders in a relaxed position, drop the right ear to the right shoulder; hold; release slowly, returning to an erect position. Repeat on the left side.

3. Rubberneck – With shoulders square facing front, cast a glance over the right shoulder as far as is comfortable; hold; release and return to face front. Repeat on the left side.

4. Double Chin – Tuck chin to chest making a double chin of sorts; hold; release. For an added stretch, position palms of hands flat against back of head and resist hands while in double chin position.

A Word on Massage Therapy

Systematic Stress Management promotes responsibility and self-care in learning how to become a better stress manager. Putting one’s tense muscles in the hands of an expert massage therapist qualifies as self-care. While another person may be helping you get the job done, your responsibility will lie in locating a qualified massage therapist. Currently in most states, massage therapists require certification and belong to national and state organizations. A massage therapist is not to be confused with a masseuse. Massage therapists do specialize in a variety of techniques and styles. Make sure you ask questions and communicate with the massage therapist so as to achieve your desired benefit for the time and money you spend.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Mental Imagery

Healthylife® QuitWell™

Part 4

You can help your body and mind relax by imagining a calm, restful place. Your brain waves and breathing slow down, allowing you to feel relaxed. The stressor may still be there, but the way you feel can change. Physical relaxation can give your logical-problem-solving brain a chance to work.

Read these steps, then close your eyes to practice.

1. Think of a place that is very calming to you. It may be a classic beach scene, or a place from your childhood that reminds you of simpler times.

2. Sit back into a chair. Close your eyes, noting which parts of your body are feeling tense and which are more relaxed.

3. Take a few deep breaths, taking the air in through your nose, holding it for a moment, and then slowly exhaling. With each exhale, find yourself relaxing more and more deeply. Allow yourself to relax.

4. Start to picture your calm, restful place. Imagine the vivid colors and sights before you. Picture the scene as if you were there.

5. Feel the temperature-perhaps it is warm and comforting.

6. Hear nature. Perhaps you hear a bird overhead or waves crashing into the shoreline. Perhaps you hear the laugh of a child.

7. Gaze out at the scene before you. As each cloud goes by, or wave comes in and out, feel the rhythm of the calm around you.

8. Take a few minutes in this relaxed state before opening your eyes.

When I will try this?

(After) How did your stress level change after this activity?

Keep a picture of this restful place near you so you can glance at it when you are triggered. Just a glance may help remind you of a calmer, more relaxed state of mind.

© American Institute for Preventive Medicine

January 23, 2026
Eating To Enhance Gut Health

HEALTHY EATING

The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

Probiotics

Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

* Yogurt (with live active cultures) or kefir

* Saukraut

* Kombucha

* Tempah

* Miso

* Kimchi

* Pickles

Prebiotics

Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

* Garlic

* Onion

* Asparagus

* Bananas

* Oats

* Flaxseeds

* Apples

Should you take a supplement?

Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 2

Systematic Stress Management Program

Step 2: Stress Management at Work

Introduction

Work Stress Factors

Burnout Self Inventory

Identify Your Burnout Traits

Work Stressor Questionnaire

Ten Tips for Preventing Burnout

Stress and strain have long been associated with the work people do. It’s not just the idea of physical labor, but also the wear and tear of work on people’s mental health. Stress on the job, in fact, is something that almost every working person experiences.

Work stress is the relationship between stressors on the job and how the worker physically and emotionally reacts. Is it the boss who breathes down your neck, the overtime hours, the noise levels, or meeting deadlines? It’s all that and more! Stress at work can also involve job security, unstimulating work, salary, and many other issues.

When work stress is prolonged and severe, the risk of experiencing burnout increases. Burnout is the condition where unrelieved stress creates a psychologically crippling state for the worker. This dangerous condition can be overcome if its stages are recognized and addressed early.

In this unit, you’ll discover more about the nature of stress on the job and how you can deal with it more effectively.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Auto-Suggestion

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Giving yourself commands to relax is called Auto-Suggestion. Teach yourself to feel heaviness or warmth in your arms and legs and notice the soothing effect. Try the exercises below to reduce tension headaches or just enjoy the relaxing effect.

Guidelines and Suggestions

1. Choose one of two postures: A. Sitting down with head, legs, and arms well supported (armchair). B. Reclining with head raised, arms at sides.

2. Reduce distractions. Use a quiet room with moderate temperature and dim lights. Wear loose clothes, keep your eyes closed.

3. Check body for muscle tension.

4. Take a “let it happen” attitude. Be aware of what is going on and stay alert to your feelings.

5. Recognize body distractions. These are temporary sensations some people feel. Some people report a tingling sensation or some involuntary movements or stiffness. Continue your commands as normal.

6. Use your own mental pictures to enhance the exercise. In the heaviness exercise, imagine small lead weights gently pulling you down, a heaviness from the shoulders to the fingertips. In the warmth exercise, imagine your arms lying on a warm heating pad or soaking in warm bath water. Some people enjoy thinking of warming sunlight or holding a warm mug of their favorite hot drink.

7. Concentrate strongly on developing the sensations. Don’t expect perfection right away.

8. Devote a couple of minutes each day, three times a week, when first practicing this exercise. Gradually increase the time you spend doing it.

Auto-Suggestion Exercises

Choose a correct posture. Check for body tension.

* Speak slowly (5 seconds for 5 words) or at a comfortable pace.

* Pause about 3 to 5 seconds between each phrase.

* Repeat each phrase 3 times before going on to the next one.

* If you are right-handed, begin with the right side. Start with the left side if you are left-handed.

Step 1- Breathing

Begin with a few slow, deep breaths. Inhale through the nose. Hold it. Slowly exhale. (3 times)

Step 2 – Heaviness exercise

* My right arm is heavy (3x)

* My left arm is heavy (3x)

* Both my arms are heavy (3x)

* My right leg is heavy (3x)

* My left leg is heavy (3x)

* Both my legs are heavy (3x)

Step 3 – Warmth exercise

* My right arm is warm (3x)

* My left arm is warm (3x)

* Both my arms are warm (3x)

* My right leg is warm (3x)

* My left leg is warm (3x)

* Both my legs are warm (3x)

Step 4 – End of exercise phrase

Take a deep breath and upon the inhale, say, “I am,” exhale, and say, “calm.” Repeat 3 times.

OR

Take a few deep breaths and say, “When I open my eyes, I will be refreshed and alert.” Slowly open your eyes and gradually resume normal activity.

Special Note on Relaxation Exercises

Read all instructions completely for each exercise. One effective way to use the relaxation exercises is to record them on a cassette tape. Follow the steps while listening to the tape. A second method is to have another person read the steps to you as you perform the exercise.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Action Plan For Improving Time Usage

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

You can create more time for productive activities by eliminating non-productive ones or time wasters. Complete the following chart. List the steps you’ll use to get more from your time. Refer to the “Activity Log” and “Time Management Techniques” for suggestions.

“I will reduce time spent on non-productive activities.”

List 5 activities that make your day non-productive and how to make your time more productive.

“I will increase time spent on productive activities.”

List 5 productive activities and how to make your time productive.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Strike A Pose

Stress Management

Relax your body and mind with yoga.

You don’t have to be like Gumby or Stretch Armstrong to benefit from yoga. This mind-body practice uses physical poses, controlled breathing, and meditation to relax the body and mind and ease the spirit.

Health benefits of yoga:

Growing evidence shows that yoga may be an effective exercise for improving a variety of health-related problems, such as low back pain, stress, depression, and high blood pressure. Research also indicates that it may reduce the risk of heart disease and stroke and relieve symptoms of asthma and arthritis.

Find your own balance.

There are many varieties of yoga which began about 5,000 years ago in ancient India. Nearly all styles are rooted in hatha yoga, which focuses on developing control of the body through asanas or poses. Some styles focus on holding the posture or flow of movement. Others hone in on breathing techniques. No style is better than another. Find a teacher you like and a style that’ll help you reach your personal goals. If you have a medical condition, talk with your doctor before you start. Know your limitations and ask questions of your instructor about the physical demands of certain styles.

Ten benefits of yoga:

1. Get a better sense of well-being.

2. Reduce stress.

3. Lower heart rate and blood pressure.

4. Increase your lung capacity.

5. Relax your muscles.

6. Increase muscle strength.

7. Increase flexibility.

8. Have a taller posture.

9. Sleep better.

10. Increase overall physical fitness.

Action Step

Learn the basic yoga postures in your own home using instructions online or in a book. Once you gain confidence, take a class where a professional instructor will make sure you are doing the postures correctly.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Feet

BE FIT

Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

*Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

*Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

*Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

*Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 3

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

You’d recognize them as people who are generally more competitive, restless, and quick to anger. Their counterparts show behaviors that are low key, calmer, and less rushed by the day’s events. These two distinct personality types have been labeled Type A and Type B and considerable research has been focused on them over the past several decades.

Why so much attention to these two kinds of behaviors? Dr. Ray Rosenman and Dr. Meyer Friedman, two cardiologists, many years ago established a link between personality and coronary heart disease. They analyzed data from thousands of people between the ages of 31 and 59 years and placed them into one of two categories, either Type A or Type B. They then observed which people became coronary heart disease patients and which were heart attack free. The biggest difference between the two groups was that the Type A person was 70% more likely to suffer from coronary heart disease, even if they had no prior history of the disease.

They suggested that the roots of Type A behaviors are insecurity and low self-esteem. In a society that is basically competitive, insecurity takes root easily. Goals may be unrealistic and expectations overwhelming. The outcome can be low self-esteem.

To increase achievements, a person might try to work harder and faster. They may become more time urgent, aggressive, or hostile. These are some of the characteristics which typify Type A behavior. The outcome may be a sense of free-floating anxiety because of the inability to meet all these expectations.

These potentially hazardous behavior patterns can be altered by learning to think and plan differently. The goal of this chapter is to teach skills that can modify stressful Type A patterns and convert them into relaxed Type B patterns.

More recent research conducted at Duke University in 1989 has suggested that not all Type A behaviors are unhealthy. Their studies have isolated the following four personality characteristics as being the ones most closely associated with heart disease:

* Hostility

* Cynical mistrust of people’s motives

* Frequent anger

* Open expression of anger

Concentrate on minimizing these aspects of your behavior for the sake of a healthier heart. Other aspects of Type A behavior, such as impatience or time urgency, should be neutralized to reduce the uncomfortable stress caused by these behaviors, but not necessarily to prevent a heart attack.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
The Benefits Of Assertiveness

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Any behavior that has apparent rewards will tend to occur more often. Such is the case with assertiveness. Each person finds different rewards from this behavior. Read the list of potential benefits below and place a check next to those benefits you’d expect to gain from being more assertive.

* Greater ease with store clerks or strangers

* Get more attention from others

* Confidence in asking for favors or help

* Less discomfort with supervisors

* Feeling less angry toward others

* Feeling less angry towards self

* Doing more of what you enjoy doing

* Not storing up bitter feelings

* Being more clearly understood

* Having more personal time

* Greater options for advancement

* Recognition of work by peers

* Being able to graciously accept a compliment

* Changing your mind without guilt

* Feeling justified in speaking critically

* Feeling comfortable in requesting clarification

* Having the ability to say “no” comfortably

* Taking more responsibility for self

* Others listen to you

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026