The Little Book of Stress Relief 121 Easy Ways to Bring . . .

©brizzi,2004

More Calm, Fulfillment and Pleasure into Your Busy Life.

Ellen Britt, PA, Ed.D. Primal Waters www.primalwaters.com By

Table of Contents:

1. Introduction...............................................................................1 2. About the author........................................................................2 3. Body..........................................................................................4 4. Mind..........................................................................................8 5. Spirit........................................................................................12 6. In closing.................................................................................15 7. Stress Resiliency Coach training program information...........15

Primal Waters 3150 East Hyw. 34 Suite 209, PMB 224 Newnan, Georgia 30265 phone: 678-525-8045 www.primalwaters.com [email protected]

©The Little Book of Stress Resiliency: 121 Ways to Bring More Calm, Fulfillment and Pleasure into Your Busy Life. © 2004 Ellen Britt. All Rights Reserved. This ebook may be passed on at no charge and in its entirety to friends and colleagues and may be used as a free gift on your website or in exchange for newsletter signups as long as its original content remains intact, complete and unchanged.

For Carol...

A Primal Waters Publication

Introduction: This book was written just for you. How can I be so sure that this book will speak to you? That’s easy! As members of the human community, we all face situations in our daily lives that cause us stress. Too many things to do and not enough time to do them, job pressures, financial concerns, worries about aging parents, concerns about world affairs, health problems, parenting issues…the list goes on and on. Most people have already learned that we don’t have complete control over the events in our lives. Oh, if only we did! But we do have control over how we respond to those same events. Sometimes, our response to stress may be less than optimal and we lash out in anger and frustration or we keep our distress bottled up inside. Either way, these response patterns are neither helpful nor healthy, and can raise our blood pressure, decrease our concentration and productivity and can also lead to a variety of problems, both physical and emotional. Over the years, in my work as a health professional, and as a coach and stress resiliency consultant, I have had the opportunity and the privilege to work with many clients, both privately and as part of business teams, on ways in which I could assist them to become more stress resilient. In preparation for my work, I began to collect “tips” that my clients could use, both at home and on the job, to help them reduce the impact of stress on their lives and to assist them so that they could more easily “bounce back” from stress. This ability to “bounce back” is the essence of stress resiliency. The bad news is that stress will always be with us but the good news is that we can each increase the capacity for stress resiliency in our own lives and the lives of our loved ones. It is my sincere hope that you will find these suggestions useful and that you will take time to read over and choose the ones that speak most deeply to you. Please feel free to pass along this ebook in its entirety to your clients, colleagues, loved ones and friends who you believe could benefit from increasing their stress resiliency. Your comments on how you found this book useful are of course, always welcome. Please contact me at [email protected] All the best, Ellen Britt, PA, Ed.D. P.S. For those of you who are interested in becoming a certified Stress Resiliency Coach™ please see the last page of this ebook for more information on our intensive six month, distance learning training program for coaches, trainers, facilitators and other professionals who want to add another valuable “arrow to the quiver of possibilities” that they can offer to their clients. 1

About the Author: Ellen Britt, PA, Ed.D. is a SUN coach as well as an experienced speaker and workshop presenter. She has practiced as a physician assistant for twenty-two years, specializing in emergency medicine, occupational health and urgent care. Her “Stress Resiliency” workshop clients include: Roadway Corporation, Southern Mills, WinPak Corporation, SCA Tissue and the Georgia Public Health Association. Ellen is co-founder of Primal Waters, specializing in digital media relaxation products and she produced the company’s Telly award winning video, The Fifth Season. She also directs Primal Waters’ six-month intensive distance learning program, the Stress Resiliency Coach™ Certification program. She holds a doctorate in biology from Ball State University, Muncie, Indiana and is currently completing degree requirements for a Ph.D. in clinical psychology through the Fielding Graduate Institute, Santa Barbara, California. Ellen lives and works in Atlanta, Georgia and the Adirondack Mountains of upstate New York.

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A Note and Disclaimer: Although these suggestions are grouped into three areas, Body, Mind and Spirit, most people find that they have considerable overlap and some could easily fit into more than one category, or even all three. None of these suggestions are in any way intended to be construed as medical advice and are intended for informational and educational purposes only. Please follow the advice of your licensed health care provider before undertaking any change or addition to your dietary or exercise regime.

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Body “But the body is deeper than the soul and its secrets inscrutable.” E.M Forster 1879-1970 1. Start your day with five minutes of sunshine. Just five minutes of exposure to sunlight in the morning can improve your mood for the entire day! So take your cup of coffee or tea out to the patio. Bring a little sunshine into your life and reap the rewards all day long.

2. Stay current on your regular health maintenance appointments, such as annual pap smear, mammogram, prostate exam, dental checkup and the like. Not only will you prevent problems before they start, you will feel great about keeping your health appointments current.

3. Be aware that jobs requiring shift work, especially rotating shifts, make extra demands on your physical and mental health. One of the most common problems is not getting enough sleep during the day. Make your bedroom “day-sleeper friendly” by purchasing black-out shades, adjusting your heating and air-conditioning systems to mimic night time temperatures, and keeping your bedroom quiet. Earplugs can work wonders for the daysleeper but you may have to experiment to find the best ones for you.

4. Getting adequate sleep is one of the most important things you can do for yourself. Lack of sleep results in a depressed immune system, poor memory, slowed reaction time, impaired concentration and decreases an individual’s ability to tolerate others.

5. One easy way to begin to optimize your diet to manage stress is to add phytochemicals to your diet. Foods such as green tea, black tea, alfalfa sprouts, wheat germ, walnuts and red wine all contain these health-giving compounds. And the really good news is that chocolate also contains these same chemicals which eaten in moderation (an ounce a day) can actually be good for your health.

6. Exercise is, for the majority of people, the single most effective stress reliever. Walking is one of the easiest ways to begin. If you drive to work, park as far away as possible and walk to your building. Always take the stairs.

7. Sign up for a yoga class. Research is proving this ancient practice to be helpful in relieving stress.

8. Learn to “breathe from your belly.” Diaphragmatic breathing has been shown to be an easy and effective way to help people relax. Place one palm on your chest and the other over your abdomen. As you breathe in, keep the chest hand still. The belly hand should rise with the intake of breath, similar to filling a balloon, and should fall on the outbreath. This way of breathing may seem awkward at first but will rapidly become second nature with practice.

9. Your posture and your facial expression affects your mood. Putting a smile on your face and sitting up instead of slouching, can instantly lift your mood from grumpy to pleasant.

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10. Drink enough water during the day, but don’t go overboard. Yes, it’s important to stay hydrated but some recommendations as to the amount of water one should drink border on the absurd.

11. Learn a few simple acupressure points to use when you feel anxious. One of the easiest to remember is a point called the Inner Gate, located on the inside of the forearm, three finger-widths from the crease of your wrist. Use the ball of the thumb of the opposite hand to apply moderate pressure on the point for several minutes, then switch to the opposite arm.

12. When your muscles are sore or tight, try a rice sock. What’s a rice sock? Pour raw, uncooked rice in an athletic sock and tie off the end. Then microwave for a minute or so, then place on your sore muscles and relax. (Be careful that you don’t burn yourself!) A drop or two of a calming essential oil, such as lavender, added to the rice prior to microwaving the rice sock, is a relaxing addition.

13. Try a snack before bed. But instead of a high carbohydrate snack like cereal or ice-cream, which can cause plummeting blood sugar levels later on, disrupting your sleep, choose a small snack balanced with protein, carbohydrate and fat. A half-cup of low fat or non-fat ricotta cheese, a cup of strawberries (or other naturally sweet fruit) and a few (6 or 7) roasted peanuts make an excellent bedtime snack.

14. Lights out! We need darkness to sleep. Plan on dimming your house lights about an hour prior to bed. And remember, bright computer screens viewed before bed can add to sleep difficulties.

15. Vary your morning routine. Get more than one kind of shampoo and vary them depending on your preference in the morning. Getting out of the same old routine and indulging our noses can go a long way in setting the tone of the day.

16. Buy a tube of kid’s toothpaste…for yourself! Feel like a kid again. Brushing with bubble gum flavor is guaranteed to help your mood.

17. Take a nap. Don’t like naps because they leave you feeling groggy? Limit your sleep to a 20-minute “power nap.” Sleep research has shown that 20 minutes will recharge your batteries without leaving you with that awful groggy feeling.

18. Always take the stairs. Do you habitually take the elevator at work when going from floor to floor? Taking the stairs, even for just a flight or two a couple of times a day, can add a surprising punch to your cardiovascular fitness.

19. Consider taking vitamins. Of course, vitamins are not a substitute for a healthy, balanced diet but can be insurance against a less than optimal diet and an increasingly toxic environment. Check with your health care provider for specific recommendations.

20. Get a massage. Besides being wonderfully relaxing, there is scientific evidence that massage lowers stress hormones and can help to relieve tension headaches.

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21. Try self-massage. A great way to relax before bed and to combat dry skin is to place a couple of ounces of natural oil, such as sweet almond or sesame, into a small plastic container. Add a couple of drops of your favorite essential oil, such as lavender (check with your doctor if you are pregnant). Stand in your shower with the water off and massage your entire body, including your scalp if you wish, with the fragrant oil. (You may wish to warm the oil in a warm water bath prior to using.) Then shampoo and shower as usual. Careful! The oil may make your shower slick, so use care not to fall. This is a wonderful treat in the winter months.

22. Play footsie! No time for a self-massage? Get a basin of warm water, add a few drops of your favorite essential oil (check with you doctor if pregnant) and soak your feet. Rub dry with a thick towel and apply your favorite lotion or crème. Your feet will be happy in the morning.

23. Feeling the afternoon slump? Try a change in body posture. Sit up straight or stand up, relax your shoulders. Breathe deeply a few times before going back to your task. So often, when we are occupied with an important task, we don’t realize how we have adopted an uncomfortable body posture. Give your body a break!

24. Try this quick physical and mental re-charger. Stand up, look at the ceiling, extend both arms behind you as you inhale. Concentrate on opening your chest and gently arching your back as you look up.

25. Consider getting up 15 minutes earlier. Enjoy an unhurried breakfast, have a second cup of tea and drive to work at a leisurely pace. You won’t miss the sleep and the benefits can be enormous.

26. Consider decreasing or eliminating caffeine from your diet. There are excellent naturally decaffeinated coffees and teas on the market today. Caffeine activates our sympathetic nervous system and can leave us “on-edge” and jittery throughout the day, as well as disrupting our sleep at night.

27. Turn your bathroom into a home spa! A few plants, a couple of relaxing prints and the addition of your favorite bath products can add a relaxing end to your day. So light a scented candle, put on some meditative music ( http://www.primalwaters.com/Soundtrack.html ) and soak your cares away.

28. Cook some comfort food. Yes of course you should stay on your diet and eat healthfully. But once in awhile, treat yourself to some good old fashioned comfort food, maybe a favorite food you enjoyed as a child.

29. This winter, try snowshoeing! This is a wonderfully relaxing sport and requires no special skill. Snowshoeing with a friend through the winter woods can be an experience you will never forget.

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30. Try an advanced breathing technique. You don’t need to study with a Chinese master to get the benefits of this ancient method. One easy and relaxing breathing exercise is to bring your attention to your breath and to simply notice the slight sensation of coolness in your nostrils as you breathe in and the feeling of warmth as you breathe out. When your thoughts interfere, simply bring your attention back to your breathing, without judging or criticizing yourself. Start with a couple of minutes, then gradually increase to 20 minutes, morning and night.

31. Are you addicted? To caffeine, alcohol or tobacco or even excess highly processed carbohydrates? Consider releasing yourself from your addictions. These substances are not helpful in the long run and you will gain increased physical and mental clarity for your efforts.

32. Stop and yawn! Take time to yawn consciously (I’ll bet you just did!) Yawning brings a fresh supply of oxygenated blood to the brain and can give you a lift.

33. Take a tea break! Even black tea has less than half the caffeine that a regular cup of brewed coffee. Green tea has even less. Both are rich sources of bioflavonoids, powerful compounds that can reduce the risk of cancer and boost the immune system.

34. Herbal teas are great too. Even if you don’t do caffeine at all, there are many wonderful herbal teas from which to choose. A tea break can become a relaxing and soothing ritual in the middle or at the end of a hectic day.

35. No time to nap? Try this one-minute stress getaway instead. Bring your attention to your breathing and just let your eyes gently close, or not. Notice the feeling of coolness as you breathe in and the slight sensation of warmth as you breathe out. Now allow your attention to rest at the crown of your head, then slowly sweep your attention, like a beacon of light, from your head, down through your torso, arms, pelvis, legs and then down through your feet and into the Earth beneath. Bring your attention back to your breathing, then open your eyes and come back to the present moment.

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Mind “Nothing contributes so much to tranquilizing the mind as a steady purpose – a point on which the soul may fix its intellectual eye.” Mary Wollstonecraft Shelly 1797 – 1851 36. Keep your car clean and organized (yes, your car!) You will enjoy driving more and never have to worry about being embarrassed to offer a friend a ride. Someone once said that he could tell the state of a person’s finances by simply looking at the interior of the person’s car.

37. Get a green plant for your office. The beneficial effects of plants on worker productivity have been known for decades.

38. Use your commuting time as yours. Instead of blowing off steam while waiting in traffic or navigating a long commute, use the time to learn a new language, take a history lesson or familiarize yourself with the jazz greats. Your public library has enough tapes and cds to keep you enthralled for months.

39. Purchase a few good quality essential oils and learn how to use them. Lavender has been shown to have relaxing and anti-anxiety effects. Try geranium or sandalwood for stress and clary sage for fatigue. A few drops on a handkerchief or in your bathwater can work wonders. (If you are pregnant, check with your health care provider.)

40. Practice deliberate calmness in the grocery line. Use this time to your advantage, by simply retreating within and observing the flow of your breath or by watching your thoughts. You will be healthier for it and your sense of ease will be picked up by other people who are waiting.

41. Download a natural images screensaver for your computer. Even pictures of nature can have calming effects, so use this to your advantage.

42. End your day with peace and relaxation, NOT the news! Try our Telly award winning relaxation video, The Fifth Season or Sanctuary, our guided imagery CD for a half-hour of peace before bed. Go to: http://www.primalwaters.com/Ensemble.html

43. Keep a journal. The work of Dr. James Pennebaker and other researchers has shown that those people who write about their deepest, most meaningful experiences have stronger immunity than those who wrote about trivial experiences.

44. Incompletes can add to stress. Even “little” things like that overdue library book, that plant that needs to be repotted or that dentist appointment you keep putting off. What three incompletes can you resolve in the next week?

45. Get an electronic organizer and play with it until you are comfortable using it. These little electronic marvels can keep your schedule, notes, address book, grocery list and just about anything else you can imagine, organized and immediately available. Talk about a stress reliever! 8

46. Get a pet. Owning a pet can lower a person’s blood pressure. Plus, pet owners live longer than non-pet owners!

47. Take a break by working with your inner clock. Working in 90 minute increments and then breaking keeps you in tune with your natural chronobiological cycles and can be a very efficient way to work.

48. Practice suspending value judgments. When you are with people, try a little experiment. Just observe, don’t judge. Observe yourself to see how this way of being affects you.

49. Just say no. Stop being so nice! Politely but firmly say no to requests that are not essential. 50. Ask for help. If you usually are unwilling to ask for help, the next time you face a challenging task, try asking for help. Rigidity in one’s personal style is never a good thing.

51. Give and receive strokes. The term “stroke” is taken from the late Eric Berne’s system of Transactional Analysis theory. In a nutshell, learn to graciously receive verbal praise and well as to give it. Read “The Games People Play” for more detail.

52. Keep fresh flowers in your home and office. Studies show that fresh flowers have a positive effect on people’s moods and emotions.

53. Make a picture in your mind. When faced with an anxiety-provoking situation, stop, focus on your breathing, then picture in your mind’s eye a favorite natural place. Dwell there with all your senses as long as you are able, then come back to the present moment.

54. Concentrate on the present moment…rather than dwelling in a past you can’t change. Read Eckhart Tolle’s book “The Power of Now.”

55. Consider you problems one at a time. Taking all your problems together can be quite overwhelming. Besides, you can only tackle one thing at a time.

56. Make a date…with yourself. Take yourself out to a movie, a sporting event, to the theatre or to an exhibit. Have fun with yourself and revel in your friendship!

57. Make a snow angel or snowman. Even if it’s not winter or it doesn’t snow where you live, take some time to become friends with your Inner Child.

58. Plant a garden. The scientific research is overwhelming. Gardening is good for you! Plant flower or vegetables, even if they are in a window box.

59. Take up an unusual sport. Stretch a little. How about geochaching or surfing? 60. Here’s a good rule of thumb. Don’t do something if you have to lie about it afterward. Trust me, you’ll save yourself a lot of grief.

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61. Use imagery to your advantage. Rehearse a challenging task, such as having to speak before a group, for preparation and to give yourself confidence. Star athletes use this trick all the time in preparation for competition.

62. Use imagery to relax. Imagine a place that you remember as beautiful and peaceful. Use all of your senses (sound, smell, sight) to make this place real to you (this gets much easier with practice.) Use this special place as a retreat any time you like.

63. Get an anchor. After you have fashioned your mental retreat (see tip number 62) go there and get into a relaxed state. Then choose a simple word, such as “peace” or an easy to remember gesture, such as squeezing one’s thumb in your fist. Repeat the word silently to yourself or perform the gesture while deeply relaxed. With practice, you can use the word or gesture (which has become your anchor) to recreate a relaxed state wherever you happen to be.

64. Be flexible. Experiment with your usual way of doing things. For example, if you usually shower your body in a certain order, then bathe yourself in reverse. You get the idea!

65. Talk to others. If you are having difficulty in a particular area, chances are, others are as well. Consider joining a support group or finding an online community of like-minded souls. Don’t go it alone.

66. Read. Join a bookclub. Visit your local library. Browse your favorite topics at Amazon.com. Vist a great bookstore.

67. Listen to audiobooks. Your local library is a great resource here. 68. If you are not already a convert, rethink getting a waterbed. Yes, they still have a “hippie” aura, but the options available now and the warmth and comfort they offer is worth a look. Check them out!

69. Appreciate the power of nature. Look at free sample clips of the Telly award winning relaxation video, The Fifth Season. Just go to: http://www.primalwaters.com/Soundtrack.html

70. Laugh! Laughter has been proven to reduce stress and has a whole host of other health benefits as well. Why did the chicken cross the road?

71. Consider short term therapy. Got a problem you just can’t shake? Get some help. Consider a proven, positive, change-oriented therapy like Redecision Therapy to help you get yourself back on track.

72. Go natural! Visit an arboretum, a botanical garden or other natural area. Surrounding yourself with nature is good medicine.

73. Go to the beach. Ahh…the ocean. The sand, the surf, the sun. Need I say more? 10

74. Write a poem. Who me? Yes, you. Pick a common object from your home or office. Write down all the words that come to mind to describe the object and your feelings about it. Then pick a challenge in your life. Use the words that describe the object to write a poem about the challenge. You’ll be surprised!

75. Buy yourself a yo-yo or a gyroscope (or both!) Now close yourself in your office and play with your new toys. 76. Start a collection of your favorite quotes. They take up a lot less room than old record albums and they are way more useful.

77. Indulge in nature reading. Check out classics such as Barry Lopez’s “Arctic Dreams” or Annie Dillard’s “Pilgrim at Tinker Creek.” The images of nature will relax and inspire you.

78. Stretch your brain. Sign up for a lesson in something you’ve always wanted to learn. Chinese, violin, barrel racing, checkers. The world is your oyster!

79. Blow a bubble. Buy yourself a couple of pieces of old-fashioned, sugar filled bubble gum. Chew it till the consistency is just right. Blow bubbles till your gum is worn out.

80. Expand your horizons. Take a trip to someplace you have never been. China, Africa, Paris or maybe even Kalamazoo.

81. Cultivate the fine art of daydreaming. Even some well known scientists have used daydreaming to come up with their most important findings, so you’re in good company.

82. Positive self-talk. Replace the negative way you usually talk to yourself with friendly, helpful, supportive comments. You will be surprised at the difference.

83. Make a miniature pocket kite. These little wonders can be made from a plastic bag and a length of thread and can be flown almost anywhere. What fun!

84. Get a personal success coach! See http://www.primalwaters.com/coach.html

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Spirit “No matter how slow the film, Spirit always stands still long enough for the photographer It has chosen.” Minor White 1908 - 1977 85. Cherish small moments of solitude. Step outside and look at the stars before bed. During a break at work, find a spot where you can be alone with your thoughts, however briefly.

86. Buy a print or poster of a favorite nature scene and hang it in your office or at home. Even pictures of nature have been shown to have positive effects on our physical and mental health. Go to: http://www.primalwaters.com/fifth_Season.html#clips and download free sample clips from our beautiful and relaxing video, The Fifth Season, filmed in upstate New York’s jewel, the Adirondack Park.

87. When driving, watch out for chances to do a favor. Let that driver pull in front of you while waiting for the traffic to flow. Stop when you can to let folks get across the street safely. Doing these small things for others will put a smile on their faces…as well as on yours.

88. Consider a renewal of faith. Research has shown that those people who have faith in a Higher Power, recover from illness more quickly and are more resilient in the face of adversity than those who have no such belief. Read Harold Koenig’s “The Healing Power of Faith: Science Explores Medicine’s Last Great Frontier.”

89. Begin a meditative practice. Meditation has been proven to have clear benefits on our health. Contemplative prayer, mindfulness meditation, some forms of yoga, Transcendental Meditation…all have beneficial effects.

90. Your heart’s desire. Create a wish list of your heart’s desires. When we are clear about what we want, we can begin to take steps, however small, to move us in the direction of our dreams.

91. Watch a movie. Happy or sad, it’s your choice. Expressing your feelings can be a welcome emotional release.

92. Do something kind…but don’t tell a soul! 93. Keep a dream journal. Begin to work with your dreams. These nightly adventures can tell you a lot about yourself.

94. Be willing to forgive others. This attitude goes a long way toward being able to forgive yourself.

95. Rake up a big pile of leaves…and then jump in it! Finding and releasing your Inner Child is a soulful pursuit.

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96. Walk barefoot in the grass. Ahh! To make a direct connection with the Earth beneath. 97. Pick out three greeting cards and send them to three different people…for no reason at all. Doing something, even a small thing, to brighten someone else’s day can reverberate in your own life for days to come.

98. Make a thrill list. List every thrill you have had…and hope to have. 99. At work, make yourself at home. Establish your personal space, with photographs and personal mementos.

100. At home, create a sacred space. Establish an altar, a meditation room or corner. 101. Go outside yourself…by volunteering at a soup kitchen, hospice, a hospital or any other place to which you feel called.

102. Go the country way. Take the long way home. On a trip, get off the interstate and travel the road less taken.

103. Eat an orange s..l..o…w…l…y…segment by segment. Really be mindful of the taste, the aroma, the texture of food.

104. Try music imaging. Sample our beautiful and meditative music imaging CD, Sanctuary at http://www.primalwaters.com/Sanctuary.html#imaging

105. Sing a song. A childhood melody, a hymn, a rock and roll favorite, it doesn’t matter. Music makes the world go round.

106. Call up an old friend. Reach out and touch someone. You’ll be glad you did. 107. Go to an art museum. Savor the spiritual nature of the artists’ work. 108. Visit a great church, temple, cathedral or masque. You will be uplifted. 109. Read the great spiritual writings. The Bagavad Gita, the Tibetian Book of the Dead, the New Testament, the Torah, the Koran, all have profound gifts to teach us.

110. Stretch yourself. Decide to learn something new from each person and situation you encounter each day.

111. Go to a nursing home and make the acquaintance of someone who has nobody. What a gift…to yourself as well as to another!

112. Set aside a day each week and keep it “holy” in whatever way seems best for you. You will quickly find that this day will become your calm in the midst of storm.

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113. Start a spiritual support and discussion group. Pick out a book related to things spiritual and meet weekly to talk.

114. Search out a spiritual advisor. This is a way to really commit to exploring your spiritual self.

115. Read “Memories, Dreams and Reflections” by the late Swiss psychiatrist and analyst Carl Gustav Jung. This classic definitely classifies as soul food!

116. Go out in the country on a clear summer night and watch the stars. Just looking out into infinity is a soulful exercise.

117. Keep a spiritual journal. Record your soul’s journey and adventures. 118. Watch a child sleeping. Nothing can compare to the innocent beauty of a child resting after a long day.

119. Learn tai chi or yoga. These ancient, meditative practices are spiritual as well as good for your body.

120. Learn to brew a cup of tea and make it into a pleasing ritual for yourself. If done mindfully and with care, even a simple thing like making and drinking a cup of tea will feed the soul.

121. The Golden Rule still works wonders…and it’s not only for children. When we treat others the way we ourselves would want to be treated, then we don’t have to worry about our behavior or our motives. We can just be ourselves. And that’s the best stress reliever of all!

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In Closing “In the dew of little things, the heart finds its morning and is refreshed.” Kahlil Gibran 1883-1931

I sincerely hope that this little book has been helpful to you and that you have found within its pages a number of suggestions that you can implement to bring a sense of ease to body, mind and soul. Of course, I would welcome hearing from you, particularly how you have used any of these suggestions and what effect they have had on your life. Just email me with your comments at ellen@primalwaters. com I also invite you to visit Primal Waters on the web at http://www.primalwaters.com for complete information on our Telly award winning relaxation video and Cds. Please feel free to forward this book in its entirety to family, friends or loved ones who you think would enjoy reading these stress relieving tips. All the best,

Ellen Britt, PA, Ed.D. Primal Waters http://www.primalwaters.com

Stress Resiliency Coach™ Certification Program Nearly all coaches and trainers use various stress management skills with their clients but most have never had the opportunity for any formal instruction in this subject. The area of stress management, especially stress resiliency, is one that I am absolutely convinced has tremendous potential for coaches, trainers, facilitators and other professionals who want to add these valuable skills to their businesses. Stress, in the form of absenteeism and lost productivity, costs U.S. businesses an unbelievable 30 billion dollars a year, as well as billions of dollars lost annually in Europe. This six month, 24 session foundations class will be quite intensive (and fun!) as well as comprehensive. You will walk away with a firm foundation in the basic anatomy of stress and mastery of the most effective stress management techniques used today, including a thorough grounding in the art of guided imagery. You will also learn to design and implement your own profitable stress management seminars, workshops and retreats and learn to develop your own passive income generators from the knowledge you will gain from this program. Plus, I’m giving away over $1900 in free bonuses to the members of this first vanguard class. 15

The idea is not to teach folks to facilitate or to coach, but to give you an opportunity to acquire valuable complementary skills that you can use with clients and to assist you in developing a specialization that is light years beyond a niche! If the idea of stress resiliency “calls” to you and you can see yourself working as a coach or trainer in this area, offering your own workshops and retreats or simply adding another arrow to your “quiver of possibilities” that you can offer to clients, I invite you to come to our website for complete information at http://www.primalwaters.com/SRC2.html If you have questions about our program, please feel free to email me at [email protected] and I’ll get right back to you. Warm regards, Ellen Britt, PA, Ed.D. Director Stress Resiliency Coach™ Certification Program

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