Simple, easily applied tips to manage stress

1. Stress Management Workshop Nichola Schwarz Clinical Hypnotherapist, NLP Master Practitioner, EFT trainer, AAMET

2. AGENDA Good Stress – Bad Stress 10 ways to manage stress Prioritisation technique – ABC Prioritise your To Do List Group Hypnotherapy session for stress reduction 07946 526 838

3. Good Stress – Bad Stress Good Stress Bad Stress 07946 526 838

4. Stress Management Keep a diary - Keep a list - for at least a fortnight - of events, times, places and people that seem to make you feel more stressed. Once you have identified your pressure points take action to resolve them Talk to someone - Talk through your diary with a good friend, your partner, a therapist - even the act of discussing things often makes you feel better. Ask for impartial advice Aromatherapy– Using 100% essential aromatherapy oils can have excellent results in baths, massages or oil burners. Lavender oil = general balancing oil, Bergamot for Depression. General stress use Cedarwood, Clary Sage & Neroli. Important – most oils not allowed when pregnant Exercise– Cardiovascular exercise releases endorphins, which are nature’s natural tranquilisers & anti-depressants. Ideally 45 mins Cardio Vascular work 3 times /week, however even 20 minsof moderate exercise 3 times/week is statistically effective in staving off depression Breathing Techniques: Every emotion we experience has an associated breathing pattern. When we are anxious we breathe high up in our chests, when we are calm we breathe deep into our diaphragm. By changing your breathing you can change your emotional state. Breath in for 7 counts & out for 11, deep into the diaphragm as slowly as possible. 07946 526 838

5. Stress Management Listen to your body – feed & hydrate it responsibly, rest it when its needs it. When the stress is on it is even more important to look after your physical well being Avoid stimulants – alcohol, refined sugar, cigarettes, drugs – all stimulate the body & create stress. If you are addicted, detoxgently. In the case of drug addiction it is likely you will need help Spend time with rewarding people – If one particular area of our life is taking over eg children or work, we tend to find our self esteem gets caught up in how we are doing in this area – if things aren’t going well we feel like a failure. Make time to talk to people outside the stressful environment who value & support you & can remind you that you are more than a role you are multifaceted & multi talented all-rounder. Stop stressing about what you can’t control, change what you can control step by step – remember almost everything is a choice – to stay in your job, your relationship, your financial/family commitments – if it’s making you ill make plans to change it or move away from it in your own time under your own terms Manage your time better – ABC prioritisation tool 07946 526 838

6. Manage your Time Better Plan in contingency – things go wrong Set one day a week where you leave early or arrange for “Me Time” Learn to say “no” Learn to prioritise: ABC time management A Important, Urgent B Important, Not Urgent C Not Important, Not Urgent Do the A’s everyday then if you choose do some Bs or rest. Never do the C’s until they become As or Bs 07946 526 838

7. My To Do List 07946 526 838

8. Your To Do List 07946 526 838

9. Next Steps Start a diary ABC your full “To Do” list Break big tasks down & ABC/D them Make time for well-being – exercise, meditation, eat well, sleep well Root out negative influences Remember EVERYTHING is a choice! 07946 526 838

10. Hypnotherapy Recognised by BMA for over 60 years Safe, natural, effective – you do it every day! More about being awake than being asleep Similar brainwaves to daydreaming The more you relax into it the more you get out of it Your conscious mind may wander Best subjects are bright, creative & open minded Sit up straight, relax, work with the images & feelings ENJOY IT! 07946 526 838

11. Nichola Schwarz CD of session available £15 One to one sessions available And many more issues 07946 526 838