The Stress Management Plan

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The Stress Management Plan teaches you five simple activities that you can do each day to help you relax and manage stress more effectively in just one month.


Table of Contents
Chapter 1 Week 1
Chapter 2 Week 2
Chapter 3 Week 3
Chapter 4 Week 4


Book Excerpt
Chapter 1
STRESS MANAGEMENT PLAN WEEK 1
Day 1
1. Breathe Deeply
Abdominal breathing is a very simple but effective relaxation technique. It involves taking a deep breath through your nose until you feel your abdomen rising and then exhaling completely until you feel your abdomen falling. Repeat several times and you will begin to feel less stressed. Therefore, schedule time to really breathe deeply and you will be able to relax completely.


2. Meditate
Meditation is a very effective relaxation technique because by focusing your mind on one thought, your body is able to relax. Therefore, find a Scripture that speaks to your stressful situation and then give it your complete attention. For example if something is terrifying you, meditate on He is a shield to those who put their trust in Him (Proverbs 30:5) until you feel His presence shielding you from the terrifying things in your stressful situation and you will be able to relax in their midst.


3. Utter Affirmations
Affirmations are positive declarations that you can say to counter negative thoughts, feelings, and situations since Death and life are in the power of the tongue. (Proverbs 18:21) Therefore, schedule time to use the power of your tongue by declaring positive, power filled, present tense Scriptures over your life such as I can do all things through Jesus Christ who strengthens me. (Philippians 4:13)

4. Stretch
Stretching exercises are very important for managing stress because stress increases muscle tension while stretching reduces it and relaxes the muscles. Therefore, schedule time to stretch all your muscle groups and especially those that you tense when you are stressed. These are usually the neck, shoulder , and back muscles. (For more info on stretching, read  Workout At Home Total Body Exercise Plan   by Dr Miriam Kinai)

5. Exercise Aerobically
Aerobic exercises are very effective for stress relief since they reduce the levels of circulating stress hormones and thereby minimize your chances of developing stress related illnesses. These exercises also result in the release of endorphins which make you feel good. Therefore, schedule time to "work out" the stress from your body by engaging in aerobic activities such as brisk walking, jogging, running, dancing, swimming, playing basketball, rugby, football, doing housework or gardening. (For more info on aerobic exercises, read  Workout At Home Total Body Exercise Plan   by Dr Miriam Kinai.)