How does the Relaxation Thermometer Card measure my stress?
When you are stressed, your hands become cooler because blood leaves your hands and feet and moves toward your core to maintain blood to your vital organs.

Why is my square always black?
There are four answers to this question.
    1. You are dead.
    2. You are stressed.
    3. You have poor circulation. (However, with training and practice you can learn to improve your circulation and warm your hands and feet at will.)
    4. The room is too cold. If the room temperature is below 70o you may need to hold the card for 2-3 minutes.

What can I do to reduce my stress? Check the temperature of your hands by placing your thumb on the square for at least 10 seconds. Note the color of the square and then follow the strategies below.

     There are three strategies that, when used in combination, will reduce your stress in ten
     minutes or less. The degree to which you practice them on a regular basis, is the degree
     to which you can reduce your overall stress level over the long term…..not just when you
     are practicing the strategies!

     Strategy 1: Deep, slow belly breathing. Imagine that you have a tube running from you nostrils down your throat to the bottom of your abdomen. As you slowly breath in, imagine that the air is first filling your belly from the bottom, slowly moving up, pushing out your belly, eventually filling the bottom of your lungs and then completely filling your lungs. Inhale slowly to a count of three and exhale to a count of five. That is right. You are trying to exhale more air that you inhaled. The goal is to remove as much stale air trapped in your lungs as possible. Notice how relaxed you feel as you continue your deep, slow belly breathing while you practice the next strategy.

     Strategy 2: Peripheral Vision. As you continue your slow belly breathing, look straight ahead and focus on a spot on the wall that is slightly above eye level. As you continue breathing slowly and looking at the wall, gradually relax the muscles around your eyes and begin noticing things to your left and right as you continue looking straight ahead. Now become aware that you can see above you and below you as well as to both sides. Expand your awareness behind you, above and below you while you continue breathing slowly and deeply.

     Strategy 3: Relax Your Tongue. Yes, that is correct; relax your tongue. Relaxing your tongue and using peripheral vision slows down your inner dialogue or self-talk. Relax your tongue and jaw by slightly opening the space between your teeth and lightly pressing the tip of your tongue on the back of your front teeth.
Check the color of the square after 10 minutes and notice the change. Some people move up one color in 10 minutes while others move all the way to blue in one session. Both people are successful.

How long do I need to practice these strategies? I recommend that you practice daily for at least 30 days. Research indicates that it takes practicing a new behavior for 28-30 days to make it a habit. You may find that practicing these strategies every morning helps you handle situations that previously triggered your stress response. Imagine what your life will be like when you automatically breath slowly and deeply, go into peripheral vision at will, or better yet have peripheral vision as your normal way of seeing the world and go into foveal vision (focused vision) when appropriate. Relaxing your tongue can be done at any time - except when you are talking, of course!

Need more help? You may want to consider telephone coaching. Call me at 267-614-5376 for a free no obligation consultation.