A stress reduction technique

[Guest guest]

You're dealing with so much, Deborah. My heart really goes out to

you.

I can't give you any advice on dealing with stress at work, as I had

to quit working at our business in 2004. I've only done occasional

marketing support work since then, and from home, where I can stay

comfortable and quiet.

I would like to pass along a technique that my therapist taught me

several years ago, when I was really stressed out in our business.

She calls it " transitioning. " I was running like crazy all day,

slamming from one activity into another without a break, eating on

the run, etc. She said I really needed to take breaks in between to

reduce the stress. I know this process could be difficult for you,

since you are unable to find private time in your job. But whenever

you can create an environment to do it, it's worth it. Any amounts

of time you can slow down and lower your bp are worth it.

If you think of your day as a series of activities, the idea is

to " transition " between them. It can start from waking up. Lay in

bed for 5-10 minutes and focus on being quiet and relaxing your

whole body and using mind imagery to think of the most relaxing

place you love to be. Just think of it only and you being there. Lay

on your back and leave your arms and legs outstreteched and relaxed.

Try to let all tension go and " float. " Take long deep " belly "

breaths, and exhale slowly and peacefully through your mouth. Just

keep thinking of that wonderful relaxing imagery. Do the breathing

maybe 8-10 times. Very slowly. Work hard at focusing on your imagery

and try not to let thoughts of " must do's " and plans for the day

interfere. Hard to do at first, but just like working out, you must

keep at it for your mind to learn it and your body to learn to

respond to it. I think I had to do it for a longer period at the

start.

After you get up, and after you go through getting ready for the

day, stop and transition again. Lay on the bed again, if you can, or

sit in a really comfortable chair, no tv or music, quiet room, and

go through transitioning again. Close your eyes and take 5-10

minutes, or however long it takes for you to feel the relaxation

response again. Then move gently into the next activity, like fixing

breakfast. When you sit down to eat, stop and transition briefly.

This can be a time that folks give thanks. Eat as peacefully and

slowly as you can. Transition briefly when you are finished. Then

get up and clean up the dishes. If you have to do a lot to get ready

to go, maybe do a brief transition before you start that process.

When you get to your car, turn it on (we need that AC in this heat),

and lower the seat back and close your eyes and transition. Quietly

without music if possible. Then drive to your destination and before

you turn off the car, transition again. I'm sure from that point on,

it's quite relentless and stressful for you. But when you get to

your destination, where you can be alone for 10 minutes, start the

process again, doing it before and after major activities, until you

get to bed. Your last transition of the day is in bed, in a floating

position on your back, breathing in and out slowly, using the

imagery in your mind to go to your favorite relaxing place to be.

The transitioning process has to be learned and developed over time.

I had to do it for a good while before I could reach a relaxation

point pretty easily. But the more transitions you can make in a day,

the more your body will learn to engage the relaxation response. And

since you are using more time for transitioning, you will have to

adjust your schedule to allow for it. I've finally learned to walk

out of the house with 10 minutes to spare, just so I can transition

in the car before leaving.

I'm so sorry you have to be going through this chaos and stress in

your life. You all are trying so hard to keep us safe, and I thank

you for that.

Sara

>

> How does everyone deal with stress? How do you keep from

getting sick? How do you deal with it at work?

>

> Deborah