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Stress Mastery: The Art of Coping Gracefully by Ph.D. LAUREL BRUCATO, Ph.D. DOMINIC BRUCATO, Ph.D. JUAN R. ABASCAL

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Reviewing the Master Strategy: Stage 1

  1. Breathing for Stress Mastery

    1. Differentiating ative relaxation and passive relaxation

      1. You must address your body. It's hard to tame stressful thoughts if your body is tense.

      2. Don't confuse inactivity with relaxation. Passive relaxation is not nearly as effective for reducing stress.

      3. You need active relaxation aimed at counteracting the fight-or-flight response and restoring homeostasis.

      4. Active relaxation involves becoming aware of your body and your physiological reactions to consciously decrease your arousal level.

    2. Diaphragmatic breathing

      1. Breathe from your diaphragm, not from your upper chest.

      2. Take deep, slow, rhythmic breaths; this counteracts the rapid, shallow, chest-breathing characteristic of fight-or-flight ...

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