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Virtual Self Care & Wellness: Meditation & Stress Management

This guide is to help maintain a healthy state of mind and manage stress in fun, active ways.

Stress Management Tips

  • Keep a positive attitude.
  • Accept that there are events that you cannot control.
  • Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
  • Learn and practice relaxation techniques; try meditation yoga, or tai-chi for stress management.
  • Exercise regularly. Your body can fight stress better when it is fit.
  • Eat healthy, well-balanced meals.
  • Learn to manage your time more effectively.
  • Set limits appropriately and learn to say not to requests that would create excessive stress in your life.
  • Make time for hobbies, interests, and relaxation.
  • Get enough rest and sleep. Your body needs time to recover from stressful events.
  • Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
  • Seed out social support. Spend enough time with those you enjoy.
  • Seed treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn healthy ways of dealing with the stress in your life.

For more tips, check out our Health and Wellness guide!

Meditation

Meditation: to engage in contemplation or reflection 

How to Meditate for beginners:

  1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
  2. Close your eyes. We recommend using a cooling eye masks if lying down.
  3. Make no effort to control the breath; simply breathe naturally.
  4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods. 

Credit: GAIMA

Types of Meditation

Different Types of Meditation:

  • Deep breathing exercises
  • Relaxation exercises
  • Guided Imagery and Visualization
  • Focused Attention meditation
  • Loving-kindness meditation
  • Progressive Relaxation meditation
  • Body Scan meditation
  • Mindfulness meditation
  • Awareness of the Breath meditation
  • Transcendental meditation
  • Zen meditation
  • Yoga meditation