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The Florida Bahamas Synod ELCA

in association with

Congregational Care Teams

Cumulative Stress Reactions

Stressful events - regular demands that force us to respond or adapt - can accumulate or “pile up.” Without regular stress-reducing activity, you may develop problems associated with accumulated stress.

SIGNS OF CUMULATIVE STRESS:

Sleep pattern changes and fatigue
Muscle tension problems, jumpiness
Headaches
Digestive problems
Increasing frustration with intimate relationships or distance from loved ones
"Bum-out" on the job
Substance abuse
General, regular anxiety or sadness out of proportion to life events

THINGS TO TRY:

Maintain healthy eating habits.
Exercise regularly, in some active, aerobic fashion. Fast walking is fine. (Consult your physician before beginning an exercise program if you are inactive.)
Recognize circular, passive, hopeless and worrisome thoughts. Substitute planning, active, goal-setting thoughts.
Do things you haven't done for a while, but have always been fun.
Talk to those you love, and those who understand your role.
Use relaxation techniques.

Relaxation Exercises

Relaxation is a skill. If you wish to develop it, practice this exercise several times a day.
This exercise can be done at any time, and is relatively brief.
Sit in a comfortable chair in a quiet place.
Place both feet squarely on the floor. Place your hands in your lap.
Close your eyes and concentrate on taking several deep, slow breaths.
Count slowly as follows:

Inhale: 1 – 2 – 3 – 4 – 5 (through your nose)

Hold: 1 – 2 – 3 – 4 – 5

Exhale: 1 – 2 – 3 – 4 – 5 (through your mouth)

Repeat this three times.