HealthyLife Articles

Tag: stress

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
Introduction 6

Systematic Stress Management Program

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

Everyone has the same 24 hours in a day, yet some people get so much more out of them than others. Good time management is the reason.

Each day, people make big and small decisions that shape their lives. Some decisions are satisfying and produce good results. Others create frustration and stress. Using time effectively involves making choices that produce positive results, increase good feelings, and reduce the potential for stress. In other words, when people manage time well, they can also improve their management of stress.

It’s easy to recognize poor use of time. People rush, feel overwhelmed, miss deadlines, and have difficulty making choices. They neglect personal time needed for rest and relaxation. They confuse “keeping busy” with truly being productive and getting results.

To improve how time is used, goals must be set, priorities arranged, and time wasters eliminated. All this requires a plan of action. The exercises in this unit provide the guidance needed to get the most out of 24 hours.

© 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
Breathing Exercises

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

Breathing Exercises Promote Relaxation in 4 Ways:

* Relaxation comes through the tensing and relaxing of muscles. A deep inhalation tenses the respiratory muscles and a deep exhalation relaxes them.

* Allowing for more oxygen to be absorbed will improve body function. This assists the body’s response, repair, and recovery from stress. Without oxygen, cells in vital organs of the body would die in minutes.

* An increased amount of oxygen allows the heart rate to slow down. This produces a calming effect.

* Taking time for breathing exercises gives you the chance to pause and plan your response to a stressful situation. A diversion from stress prevents distress.

Deep Natural Breathing

* Sit in a chair, arms at your sides, legs uncrossed.

* Note any tension in your muscles.

* Put one hand on your chest and the other hand on your abdomen.

* Take in a breath slowly and deeply through your nose allowing your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long steady breath.

* Hold the air in for three seconds.

* Purse your lips and exhale through your mouth making a relaxing, whooshing sound.

* Continue to take long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

* Focus on the sound and feeling of deep breathing. Continue for three to five minutes.

Purifying Sighing*

* Keep your shoulders erect.

* Let out a big sigh, making a sound of relief as the air leaves your mouth.

* Continue to sigh 10 to 15 times consecutively when the need arises.

© 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 Mind/Body Bridge

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

Listen to your body. It has a lot to tell you if you choose to pay attention.

Mind/Body Bridge

First, consider what goes on in your body when you experience stress. When the body’s stress response is triggered:

* Heart rate speeds up

* Blood pressure rises

* Breathing speeds up

* Blood moves to major muscles

* Muscles tense

* Sweating occurs

* Blood sugar increases for energy

The stress response is the way your body and mind react to change or any increased demand. It is a good response which helps your productivity. Staying too long in this state, however, can result in damage to your body through accident or illness. What if you could help the body return from the stress response? You can, through the use of biofeedback!

Biofeedback is the process of getting information (feedback) about your biological (body) functions. Simple examples of everyday biofeedback devices include a mirror, a thermometer, and a scale. A thermometer provides feedback on your body temperature. A scale gives you feedback on weight loss or gain. A mirror could show you if you are pale or flushed.

Training with biofeedback instruments teaches voluntary control over some bodily responses which are associated with stress.

Clinical Biofeedback Devices

Examples of Clinical Biofeedback Devices Include the Following:

EEG – Electroencephalograph detects brain wave activity and records it on graph paper. Alpha brain waves are present when a human being is relaxed. Through training, an individual learns how to make more Alpha brain wave patterns.

EKG – Electrocardiograph measures the rate and pattern of heartbeats. During the stress response, heart rate is increased. The EKG lets us see on paper when the heartbeat decreases during efforts to relax.

EMG – Electromyogram is used to detect and measure muscular tension. A light or an auditory signal can be used to show when there is a reduction in muscle tension. We know the skeletal muscles brace during the stress response. The lower the amount of muscle tension, the more relaxed a person usually feels.

GSR – Galvanic Skin Response is a measurement of the moisture produced by the body at times of excitement or agitation. The greater the moisture, the more excited or agitated a person generally feels. It is usually measured on the hands and feet. These are reliable methods which can be used to measure the physical response of the body to stress. They also have many other uses in medicine. The results need to be read and interpreted by trained technicians. Portable biofeedback tools also exist. They are designed for everyday use. Such biofeedback tools can help us to teach ourselves to relax and recover more quickly from everyday stress.

Personal Biofeedback

Personal Biofeedback Training Tools

Pulse Rate

Taking your pulse can be a biofeedback method. It is not as accurate, but it works like a portable EKG device. On your wrist, gently trace with two or three fingers from the base of your palm toward your thumb where a bone generally protrudes. Your fingers will gently slide into a slight groove where you should feel a pulse beat. Count the number of heart- beats in 10 seconds. Multiply that figure times six and you will have your pulse rate per minute. Take your pulse before and after administering a relaxation technique. You should see a lower pulse rate after successfully completing relaxation exercises.

PMT – Perceived Muscle Tension

This is a self-measurement of muscle tension using a subjective scale. The technique involves asking yourself, “Where do I feel tension?” “Where do I feel relaxation?” This relaxation and tension inventory provides you with a recognition of the difference between tension and relaxation in your own body. It links a bodily feeling to the words tension and relaxation. The answer you give to these questions is your feedback. You may even use a number to describe your feeling of tension in a body part. An example of a scale may be:

+3 = extremely relaxed

+2 = very relaxed

+1 = more relaxed than normal

-1 = more tense than normal

-2 = very tense

-3 = extremely tense

The Touch Test

Let your left arm hang loose at your side. Feel your biceps with your other hand. Now flex your left arm and feel the biceps again. Flexing shows tension much like the way our skeletal muscles brace when the body experiences tension. Muscle hardness can be associated with body part tension, whereas muscle softness can be associated with body part relaxation. This is a general statement that will vary according to your musculature; however, if a body part is tense, it will feel harder than if relaxed. Many people experience neck and shoulder tension. Reach back and get a sense of muscle hardness or tension by gently touching or pressing. It may seem difficult to sense at first, but it can be an excellent method for checking relaxation or tension.

Stress Control Card or Stress Dot

A card you hold or a dot that sticks to the skin measure the temperature of the hand. The colors black, brown, and red report cold temperatures and indicate moderate to high levels of stress. When you are more relaxed, the circulation to your hands and feet returns to normal and your hands should be warmer. Your stress card or dot should report green, blue, or violet type colors. Use of this card before and after a relaxation technique can give you feedback as to how well the technique is working for you. The exact colors are not as important as being able to modify a color. This shows you have made a connection between your mind and body.

© 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
Take Steps To Become Type B

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

Now that you’ve identified your Type A and Type B characteristics, the next step is to begin making adjustments. Below is a list of suggestions. Complete all four steps. Check off each item as you practice it.

Step 1 – Become Aware of Type A Behaviors

* Review theSelf-Inventory.

* Ask a friend or relative for feedback on your Type A characteristics.

* Look in a mirror throughout the day. Notice facial gestures indicating anger, upset, or strain.

* Ask yourself at the end of the day, “Did I do anything which might have been hurtful to anyone?”

* Ask yourself at the end of the day, “Did I show anyone a kind gesture or say a kind word?”

* Each day, write down the things that make you angry. Take note of the time, place, your thoughts, and actions. Look for common or repeated items.

Step 2 – Inject These Type B Behaviors Into Your Lifestyle

* Take a break and daydream.

* Eat a light lunch and take time to browse in a store or walk in the park.

* Smile at someone.

* Allow some time to be alone each day.

* Notice something of beauty.

* Practice a relaxation technique.

* Stop using obscenities.

* Practice patience and trust.

* Allow yourself to lose at a game.

* Put yourself in someone else’s shoes.

* Learn to laugh at yourself.

Step 3 – Purposefully Show Kindness

* Accept others as they are.

* Tell close friends or relatives that you appreciate them.

* Buy a small gift for someone for no reason.

* Call or write a friend or relative.

* Plan an outing for dinner or the movies to surprise someone.

* Say a positive, “Good Morning,” to family members and co-workers.

* Find an opportunity to say, “Perhaps I’m wrong.” every day, even if you doubt you are.

Step 4 – Dispel the Following Myths

* I need to be hostile to get ahead.

* I can’t change, this is just the way I am.

* Showing love and kindness is a sign of weakness.

* There is a right and perfect solution to everything.

* It is weak to act unsure or doubtful.

© 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
Introduction 7

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.

Listening and being assertive are two communication skills that help manage stress. Both are needed in personal, social and professional interactions.

When someone is misunderstood due to a listening error, stress can be the outcome. If someone cannot communicate their views in an assertive way, stress and frustration result. Effective listening and being assertive can be learned. The positive outcome will be improved communication and stress reduction.

Listening is more than just hearing the actual words of another person. Hearing just means that your ears have sensed or received sound waves. It’s only the first step. What follows is interpretation, evaluation and responding to what is heard. Blocks to listening disrupt communication. You’ll learn to recognize them and see how they can be avoided.

Being assertive is also a stress reducer. Assertiveness will help you communicate your views without creating stress for yourself or for others. You’ll also learn how to distinguish between assertive, passive and aggressive behavior and you’ll learn the consequences of each.

© 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
Burnout Self Inventory

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

People’s work life can range from exhilarating to exhausting. There are periods when work can become over-whelming and prevent a normal life. When this happens, we call it burnout. Burnout is described as a condition of feeling depleted, exhausted, or just worn out while striving to reach some goal. It is the fatigue and frustration that is felt when stress management is neglected or work loads are excessive. Complete this self inventory to determine burnout factors in your work life.

Instructions: Think back over the past six months of your life. Have things changed? Do you feel different? Think about your job…your family…your social activities. Ask yourself the questions listed below, then give yourself a number for the appropriate response. Add up your score.

1 = no change

2 = some small changes

3 = varies from day to day

4 = more change than I’d like

5 = a great deal of change

* Do you tire more easily?

* Have people been saying “You don’t look so good lately?”

* Are you working harder and accomplishing less?

* Are you becoming cynical?

* Do you often feel a sadness you can’t explain?

* Are you forgetful? (Appointments, deadlines, dates)

* Are you more irritable, short-tempered, and disappointed in other people?

* Do you see close friends and family members less than you’d like?

* Are you too busy to do even routine things?

* Are you suffering from physical complaints? (Aches, pains, headaches, a lingering cold)

* Do you feel disoriented when the day’s activities end?

* Is it hard to find joy in life?

* Are you unable to laugh at yourself?

* Does sex seem like more trouble than it’s worth?

* Do you have little to say to people?

Your Score: _____________

The Burnout Scale

0 – 25 You’re doing fine.

26 – 35 You’re okay, but should be cautious.

36 – 50 You’re a candidate for burnout.

51 – 65 You’re burning out.

Over 65 You’re in a dangerous state that’s a threat to your physical and mental well-being.

© 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
Personal Mental Imagery

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

If the beach scene does not seem relaxing, choose another scene like a forest or a peaceful sunrise. A Personal Mental Imagery can even be a place of fantasy. Then take an imaginary visit there and relax in the process. Imagine this peaceful situation using the following 10 steps.

1. Find yourself a comfortable sitting or reclining position.

2. Gently close your eyes.

3. Notice nothing but your own gentle breathing pattern.

4. Begin to think about your favorite relaxation. Picture where you are and what you do when your mind and body are so very, very relaxed. Pause to create and capture the image of your quiet place.

5. Pretend that you are really there in your special relaxing environment. Picture all the colors… Hear the sounds… Smell the aromas… Taste… Touch your surroundings as if you are really there… Enjoy… Relax…

6. Feel the calm and peace… Allow yourself to feel good… Let your whole body relax and enjoy the moment.

7. Pause for 5 to 10 minutes and become filled with relaxation.

8. Allow the relaxation to re-energize your body and mind.

9. As you feel comfortable, slowly open your eyes, feeling totally refreshed.

10.Escape to your special place anytime you wish to relax, if even for a moment.

© 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
Taking The Stress Out Of Travel

Healthy Travel

Even if you’re jetting to a sunny climate on your dream vacation, travel can be stressful. Any change in routine, scenery, eating habits, or time zones can take its toll on your well-being.

Here are some things you can do to minimize travel stress.

* Begin to prepare for your trip well in advance of your departure date. Make a list of things to do each day.

* Finish packing your bags at least one full day before you leave. Devote the rest of the day to quiet activities, such as reading, napping, taking a leisurely bath, or listening to soothing music.

* Allow plenty of time to reach your destination or catch your flight. It’s better to have time to spare than to rush.

* Once you reach your destination, don’t over-schedule every day with endless hours of shopping, sightseeing, sports, and partying. Allow for some “downtime.”

* Don’t overeat, especially at night.

* Get enough sleep. Otherwise, you’ll come home pooped instead of renewed and refreshed.

* Get some exercise.

* Schedule your return so you have a day or so to “decompress” before you return to work.

© American Institute for Preventive Medicine

January 23, 2026
One Dozen Ways To Overcome Procrastination

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

1. Practice Telling Time

Predict how long it will take to do an activity and compare your prediction with how much time it actually does take. This helps you estimate more accurately how much time is needed for tasks.

2. Learn To Use Little Bits of Time

No matter how small a time period, it has value.

* Make a list of small tasks that are a part of a project.

* Use the Swiss Cheese Method – poke holes in projects by doing small segments at a time.

* Set a self-imposed deadline – “I’m going to complete my expense report in 20 minutes.”

* Look at cancelled appointments and meetings as opportunities or extra little bits of time.

* Do a dreaded task. Commit to spending a little bit of time on this task no matter how much you dislike it.

3. Allow for Interruptions

Don’t schedule your time so tight that you can’t handle any surprises.

4. Make a Commitment to Someone Else

This doubles your accountability and increases the likelihood that you will follow through.

5. Give Yourself a Pep Talk

Remind yourself to read the pep talk script below when you are procrastinating. Pep Talk Script:

1. Why did I choose (agree to) this project?

2. What are the benefits of completion?

3. What is the price of delay?

4. Can I do this?

6. Clarify

Get more information about the project. Eliminate any uncertainties.

7. Take a Stimulus Change or Rest Break

Take a walk, stretch, make a quick phone call, or get a drink of water.

8. Reward Yourself for Task Completion

Remember to use rewards after you complete a task, not in the hope of future completion.

9. Remember, “Nothing Is Either Good or Bad, But Thinking Makes It So”

Changing the way you view a task may prevent procrastination.

10. Plan for Pleasure

Set time aside for 100% relaxation and recreation. This restores mental energies.

11. Identify Personal Prime Time

Use this graph to plot your levels of mental, physical, and social energy on a typical day. Use a different color line for each of the three types of energy. Fill in the key to indicate what color you used for each type of energy. Following is a sample graph:

Type of Energy & Color of Line

Mental – Black

Physical – Grey

Social – Green

Type of Energy & Color of Line

Mental –

Physical –

Social –

Schedule important activities to coincide with high energy levels.

12. Join the Procrastinators Club of America

1111 Broad-Locust Building, Philadelphia, Pennsylvania 19102. It’s the least you can do if you don’t want to stop procrastinating. If you write for information, be forewarned that it may take them awhile to send it 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