Lesson 12 – De-Stress Options You Can Use Right Now!

De-Stress Options You Can Use Right Now!

Belly Breathing

Loosen your clothes, close your eyes, mentally relax your body, and taken ten or more deep breaths. Each time you exhale, count silently: “one,” after the first breath, “two,” after the second breath, etc., up to at least ten. If you lose count, or find yourself working on thoughts as they pass through your mind, start your count over again. When you are finished, you should feel more calm and relaxed. (Your blood pressure will go down temporarily, too.)


Use positive imagery to boost your confidence and enhance your visible performance. Couple this with positive language for even better results. Negative words and images become self-fulfilling prophecies.


Music has the power to soothe or to give us energy. It actually has healing power. Find a type of music that relaxes you, and play it when you need to calm down. When you feel tired and listless, play some rousing music, rather than drink caffeine, to give you a pick up.

Acupressure and Massage

Holding a fingertip to the point of most pain or tension and pressing very hard into the offending muscle for up to a minute can avert a headache or relieve tension. Have a friend or spouse learn how to do massage therapy and/or acupressure on tense muscles, since daily treatment is better than once or twice a month.


Laughter is the best medicine of all. A good belly laugh can lower blood pressure, slow your adrenaline, and reverse the stomach acid that comes with negative responses. Be on the lookout for jokes and cartoons you can share with family and friends.

General Coping Thoughts

  • Take a deep breath and relax.
  • Getting upset won’t help.
  • Just as long as I keep my cool, I’m in control.
  • Easy does it – there’s nothing to be gained in getting mad.
  • I’m not going to let him/her get to me.
  • I can’t change him/her with anger; I’ll just upset myself.
  • I can find a way to say what I want to without anger.
  • Stay calm – no sarcasm, no attacks.
  • I can stay calm and relaxed.
  • Relax and let go. There’s no need to get my knickers in a twist.
  • No one is right, no one is wrong. We just have different needs.
  • Stay cool, make no judgments.
  • No matter what is said, I know I’m a good person.
  • I’ll stay rational; anger won’t solve anything.
  • Let them look all foolish and upset. I can stay cool and calm.
  • His/her opinion isn’t important. I won’t be pushed into losing my cool.
  • Bottom line, I’m in control. I’m out of here rather than say or do something dumb.
  • Take a time-out. Cool off, then come back and deal with it.
  • Some situations don’t have good solutions. Looks like this is one of them. No use getting all bent out of shape about it.
  • It’s just a hassle. Nothing more, nothing less. I can cope with hassles.
  • Break it down. Anger often comes from lumping things together.
  • Good. I’m getting better at this anger management stuff.
  • I got angry, but kept the lid on saying dumb things. That’s progress.
  • It’s not worth it to get so angry.
  • Anger means it’s time to relax and cope.
  • I can manage this; I’m in control.
  • If they want me to get angry, I’m going to disappoint them.
  • I can’t expect people to act the way I want them to.
  • I don’t have to take this so seriously.