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Last Updated
08/24/2016

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6 Quick & Easy Ways to De-feat Dis-stress


TABLE OF CONTENTS

Understanding Stress and Your Health
-What is stress?
-
Is all stress bad?
-
What problems can stress cause?
-
What can be done to reduce stress?

Quick and Easy Stress-Reducing Tips
-The Triangle Squeeze
-
The Lean-to
-
With Another Person
-
Little Rag Doll
-
Breath Hold
-
4-8-4 Breathing Technique


Understanding Stress and Your Health

What is stress?

Where there is pressure put on the mind and body, the result is stress and tension.

Is all stress bad?

There are two basic types of stress. One is the self-imposed or good stress that creates a high level of energy, and is usually short-term. This happens when you push yourself to do a task.

Next is the other-imposed or bad kind of stress. This can be from threatening situations that may cause you to feel powerless. They are usually outside of your control and are often ongoing. If not managed properly, they may lead to emotional and physical distress.

What problems can stress cause?

Some common stress-related problems include pain, hypertension, fatigue, anxiety, anger, depression, high cholesterol, ulcers, and heart disease, sleeping problems, headaches, restlessness and backaches.

What can be done to reduce stress?

Some stress-reducing tips include physical activity, deep breathing, meditation, balanced nutrition, and loving a pet. Also helpful may be volunteer work, talking with a friend, and imaging a peaceful place in nature. Other ideas may include reading, music, a warm bath, or any other activity that provides pleasure and a sense of relaxation.

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Quick and Easy Stress-Reducing Tips

The Triangle Squeeze*       

The following breath release technique may help reduce negative feelings like anger, anxiety, depression, stress, and fatigue, and it can generate energy.

In addition, studies show it may help control feelings of pain and cold, assist voice projection, counteract motion sickness and feelings of nausea. Perform one to three times, several times a day, plus whenever needed.

1. Sit straight and tall. Lean slightly forward, and look up above eye level. (Did you know that it is physically impossible to be depressed when you look up?)

2. Put palms of hands together in front of you as in a prayer position. Point your elbows out to the sides, with your fingers pointing upward.

3. PUSH so pressure is felt in the heels of the palms and under the arms.

4. Take a deep breath. While breathing out, tighten the muscles in your tummy, and hiss gently and slowly with a sssss sound. Relax at the end of the exhalation.

This exercise is believed to cause the adrenal glands to instantly stop producing the stress hormones that cause so much distress!

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The Lean-to

This method does the same thing as the Triangle Squeeze. It also gives you a feeling of being grounded and centered.

1. Stand facing a wall about two or three feet away. Put one foot forward.

2. Lean forward, place your palms, shoulder height, on the wall and push.

3. Take a deep breath and hold it for as long as it is comfortable while tightening the tummy muscles and looking above eye level.

4. Then relax while letting your breath out. Put the other foot forward and repeat steps 1-2-3. Repeat one to three times up to several times a day if needed.

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With Another Person . . .

This is an excellent grounding technique.

Dolphins

1. Place hands on top of each other's shoulders.

2. Lean firmly but gently into the other person while keeping eye contact.

3. Take a deep breath and hold it for as long as it is comfortable while tightening the tummy muscles and looking into your partner's eyes.

4. Then relax while letting your breath out. Put the other foot forward and repeat steps 1-2-3. Repeat one to three times up to several times a day if desired.

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Little Rag Doll

This simple movement gives the brain oxygen and gets rid of stress. Research shows itDoll may make depression less, bring about better concentration, better memory, and more creative thinking because of the extra oxygen. Plus, it makes you feel totally relaxed.

1. From a sitting or standing position with your knees bent, lean forward as far down as is comfortable. Let your head and arms dangle toward the floor.

2. Shake your shoulders gently. Feel all tension draining out of your neck and shoulders, down your arms, out the ends of your fingertips, and into the floor.

3. When you are ready, roll back up slowly. While taking a deep breath, bring your arms straight out in front of you, raise your arms slowly as you reach up over your head and lean back slightly. Look up while enjoying an old-fashioned stretch. Smile and relax.

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Breath Hold

For calming a racing heart beat, do the following steps one or more times as needed:

1. Take a deep breath. Hold it for as long as it is comfortable.

2. Push out all breath completely as if making a silent "ha" sound. Resume normal breathing.

This is a popular technique with Olympic athletes!

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4-8-4 Breathing Technique

This breathing exercise causes a slight hyperventilation plus more oxygenation to the system. It also tends to balance and stimulate right and left brain activity.

Place your index and middle finger on a center point between your eyebrows. Alternate between holding your left and right nostril closed using your ring finger and then your thumb.

Repeat one or two cycles, and no more than six to eight cycles at a time. The following directions are for using your right hand. Reverse the directions if you use your left hand.Woman Breathing

1. Breathe in through your right nostril (4 seconds) while holding your left nostril closed with your ring finger. Hold your breath (8 seconds).

Woman Breathing2. Switch to holding your right nostril closed with your thumb while you exhale through your left nostril (4 seconds), pause (8 seconds).

3. Breathe in through your left nostril (4 seconds), while continuing to hold your right nostril closed with your thumb. Hold your breath (8 seconds).

4. Switch to holding your left nostril closed with your ring finger while you exhale through your right nostril (4 seconds), pause (8 seconds). Repeat.

 

*These techniques were inspired by Dorothy Sarnoff.

NOTE: As with any exercise program, it is recommended that you check with your physician first before proceeding.


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According to the National Institute of Mental Health, psychotherapy only has a 20% success rate.

I have a 97% success rate, and over 37 years experience.


I honor and respect your race, religion, culture, and way of life including senior citizens and those with disabilities.

I also welcome adults in consensual, sane and safe, alternative sexual and other creative lifestyle choices.

Butterfly  

 

Website:  http://www.DynamicResources.net ; http://www.AnxietyCareCoach.com

Email: DrDianneRuth@DynamicResources.net ; DrDianneRuth@AnxietyCareCoach.com

The designated contact and principal office responsible for this website is:
Dianne Ruth, PhD
Dynamic Resources International™
Anxiety Treatment & Care Doctor

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DR DIANNE RUTH
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1761 HOTEL CIR S
SAN DIEGO CA 92108-3318 USA


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Need help?

If you encounter any difficulty while attempting to use these STRESS-REDUCING TIPS, and you wish to have some additional guidance, please feel free to contact me via email, Dianne Ruth, PhD or call me directly at (619) 961-7500 for assistance.