2002 Volunteer Leader Training Guide
Stress Management
Easy Relaxation Techniques
Handout 4
Stress is a natural part of your life. Without some stress, you
would lose your energy for living. You will thrive on certain amounts; but too
much or too little stress can limit your effectiveness.
Belly Breathing - This technique needs to be learned
because most of us have learned to breathe from our chests. Belly breathing is a
natural way of breathing and a good stress-reducing habit. Sit or lie
comfortably in a relaxed position. As you breathe in slowly, let your belly
expand. Think of it as a balloon that you are filling with air. As you exhale,
let the air out of your "balloon" slowly. Place your hands on your stomach and
feel it rise and fall as you breathe.
Tension Releaser - Try to touch your ears with your
shoulders. Hold for a count of 4. Then let your shoulders drop. Now rotate each
shoulder separately toward the rear. Do each shoulder 5 to 10 times. Then do
both shoulders together.
With your hands by your side, squeeze your fists as hard as you
can. Keep them closed for at least ten seconds. At first, you may want to tense
one hand at a time. Release your hand and let your fingers slowly uncurl and go
limp at your sides. Repeat this exercise three times. After the three sets, keep
your hands and body still, relaxed and rested for 20 to 30 minutes.
Raise your arms above your head and squeeze your fists tightly
for at least ten seconds. In the beginning, you may only want to raise one arm
at a time. Allow your arms to fall limply to your sides. Allow your fingers to
hang loosely and motionless. Repeat this three times, then keep your arms very
still and limp for at least 20 to 30 minutes.
Neck Massage - Sit down, close your eyes and relax.
Massage the back of your neck, concentrating on the part that feels tense. Cup
your thumbs at the front of your neck and massage on both sides of your spinal
column, letting your head fall limply back against your rotating fingers. Use
your fingers to massage around your hairline and under your jaws and cheekbones.
Gently draw a line up and down the side of your nose with one finger.
Centering - Get into a relaxed, comfortable position and
breathe through your nose, easily and naturally, with eyes closed. As you
breathe out, think "one." As you breathe in, think "one." Continue for 10 to 20
minutes, but don't check your watch. Just think "one." If your mind wanders,
gently pull it back to thinking "one" every time you exhale or inhale. After 10
to 20 minutes of this activity, sit quietly for a few minutes with your eyes
closed. Then for a few minutes, sit with your eyes open. Don't worry about doing
it "right." Relaxation will happen if you let it.
References: Iowa Family Child Care Handbook , 6th Ed.,
Chapter 13: Taking Care of Yourself, pg. 295-303. Iowa State University
Extension, revised June, 1999.
60 Second Stress Management by Dr. Andrew Goliszek. New
Horizon Press, Far Hills, New Jersey. 2000.
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