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Stress is A BRAT:  5 simple steps to stop stress in its tracks

Stress can, indeed, be a brat.  Annoying, irritating and disruptive, stress causes many nagging symptoms that negatively impact our emotional and physical well-being.

When you think of stress as A BRAT, you will have at your fingertips a tool to stop stress in its tracks.  The next time you find yourself suffering from stress and anxiety, follow these five steps:

A:  Acknowledge that you are stressed.  Simply stopping for a moment and realizing, “I am just feeling stressed right now takes the edge off the anxiety symptoms.  Also, acknowledge the reason you are feeling stressed.  For example:  “I am stressed because I am running late for my appointment, or “I am anxious about the meeting.

B:  Breathe.  Take 3 deep breaths, breathing in through your nose for a count of 4, and out through your mouth for a count of 8.  In order to breathe correctly, try not to take heaving breaths through your chest.  Rather, breathe from your stomach.  Think of your stomach like a balloon:  When you breathe in, your stomach should protrude, like you are filling up a balloon.  When you breathe out, your stomach should “deflate:  Focus on your belly button inching its way back to your spine.

R:  Relax.  Make a conscious effort to relax any muscles that are tense.  Focus on your jaw, shoulders, and stomach, as these muscles often tense up during periods of stress.

A:  Adjust your thoughts to more positive, soothing ones.  For example, instead of thinking, “I’m running late and they will be upset, change that thought to “It’s not the end of the world that I am running late. Everything and everyone will be okay. 

T:  Think about something else.  If you are in the car, turn on the radio and listen to music or a talk radio show.  If you’re at home, do something to take your mind away from the stress-producing event.  Call a friend, do a crossword puzzle, or look through a magazine or catalogue.

Following these five steps will stop stress in its tracks and allow you to move on with your day. Remember that stress can be A BRAT —  and you’ll have all you need to keep that brat at bay!

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