There’s no such thing as “stress free.”

(Sorry. But it’s true.)

Stress can easily grow into a monster, holding your inner peace and happiness hostage.

But there’s hope.

You can target and eliminate this monster. All you need to do is…


Be proactive.


You can gain control again and enjoy your life once more.

This compilation of actionable techniques will help you get started

Please print it and post these tips in your office as a constant reminder.

Chapter 1:

Everyday Stress Relief Tips – Forming Routines

  • Plan one positive action for the day, before you start your morning routine.

  • Have a plan make a list of stress related goals and ideas on how you might achieve them.

  • Spend at least 10 minutes relaxing before heading out to face the day. Make it a part of your morning routine.

  • Don’t spend more than 20 minutes relaxing in the morning… morning relaxation can turn into procrastination.

  • Watch or read something light and innocent once in a while.

Chapter 2:

Getting a Grip on Bad Bedtimes

  • Do some light stretch exercises before climbing in the sack.

  • Stop drinking anything caffeinated after 7:00 p.m.

  • Do some physical work during the day. The body isn’t ready to rest unless it’s had a good workout.

  • Use a routine … it prepares the mind for sleep.

  • Reflect on the day’s events and spend 10 minutes (and 10 minutes only) planning for tomorrow.

  • Eat a healthy supper, and don’t snack right before bed.

  • Take a long , hot soak in the tub.

Chapter 3:

Weekend Workouts – For the Couch Potato

  • Plan some morning activities. It will motivate you for the rest of the day.

  • Sleep in…but not too late. You don’t want to miss your time off.

  • Have kids, you’ll never be inactive again.

  • Take the kids out to the park and play with them.

  • Find a charitable activity you can devote some time and energy to.

Chapter 4:

Weekend Relaxation Techniques – For the Folks who Never Slow Down

  • Pick out 1 hour of each weekend day to do nothing but relax.

  • Plan a nature activity, and slow down it took time to make the world, take some time to enjoy it.

  • Find a sit-down hobby. Something as simple as whittling wood can help you feel relaxed.

  • Sit in a coffee shop for one hour per weekend and ‘people watch’.

Chapter 5:

Strategies For Eliminating Over-Bearing Stress

  • Plan a specific time to work on finances. Try not to think about it at other times.

  • Make some long term financial goals … but don’t overdo it. Planning every little detail only sets you up for frustration.

  • Stop playing the ‘I must please everyone’ role. It’s okay to help people, but it’s never your duty to make everyone happy.

  • Keep a ‘stress log’. Choose the stresses that occur most often, and work on those specifically.

Chapter 6:

Sharing Your Burden With Others

  • Find someone to talk to about your stress. No one should go through this life alone.

  • Make your conversations two-way. Listen to other people’s input.

  • Don’t take offense with the advice people give you… even if it’s offensive.

  • If nothing else, talk to yourself … and don’t be afraid to answer.

  • Talk to a coach who can help you stay focused on your stress related goals.

Chapter 7:

Managing Stress Within The Family

  • Accept your spouse (or even exspouse) and their faults. A lot of stress can be avoided when we stop trying to perfect other people.

  • Learn to delegate duties. Make sure your children are contributing to the household chores you’re not a slave.

  • Designate quiet time. Offer a treat for those who do participate.

  • STOP feeling guilty for taking occasional shortcuts (like making frozen instead of fresh vegetables).

  • Pick your battles. There’s plenty to argue about. Save it for something that matters.

  • Hang in there… families are never easy to deal with, but they’re always worth it.

  • “If you think you’re enlightened go spend a week with your family” – Ram Dass

Chapter 8:

Handling Stress at Work

  • Keep an eye out for opportunities to come. It could be a career change or just a change in company.

  • If you must cuss, do it silently. Don’t add fuel to a conflict.

  • Try helping out a coworker charitable acts are great stress relievers.

  • Play some innocent practical jokes… but make sure it is not at someone else’s expense.

  • Force yourself to smile. ‘Faking happiness’ will actually make it happen.

    Chapter 9:

    Dealing With Unavoidable Stress

    • Stop and take 10 deep breaths before proceeding. (yes, it’s a cliché rule, but it still works)

    • Force yourself to sit down and plan for potential problems once a week.

    • Learn from the past. Once you’ve survived a stressful moment, reflect on ways you could have better handled it.

    • Accept the fact that you can’t control anyone. You can only control your reaction.

    • Talk to a coach about how to better deal with something out of your control.

    Chapter 10:

    Even More Stress Relief Ideas

    • Read something funny – laughter is truly the best medicine.

    • Address your stress ignoring it just makes it worse.

    • Go on a monthly ‘night out’ and blow off the steam.

    • Meditate or pray.

    Now what?

    • Consider a Sensory Stress Emergency kit.
      Sight, Hearing, Smell, Taste. Get something for each sense that evokes a Happy low Stress memory.

    • Stress can’t be (and shouldn’t eliminated entirely.) It’s what drives us in life. But… (You knew there was a but coming, didn’t you?)

    • …If stress isn’t managed, it can take control of us and keep us from achieving anything (And that’s not good.)

    • If you think stress has become too overwhelming in your life…

    • You CAN gain control and find the path back to happiness and peace.
      All you need to do is…

    TAKE CHARGE.
    Control your stress before it controls you.
    Quit stressing and start living, today!