Stress Release Techniques
Coping Method Exercises 
Relaxation exercises can both help to relieve stress, and also help you become aware of your increased levels of stress (sort of an emotional “temperature taking”).
This should then trigger the appropriate coping methods- if you have practiced, and done your homework!
Preparation:
Sit up, in a straight backed chair, with your legs uncrossed, hands on lap or thighs. Make yourself comfortable- loosen your belt, take off your glasses, etc. Close your eyes to minimize distractions. Take in a deep breath, slowly, hold it for a few seconds, then exhale slowly.
Progressive Muscle Relaxation
You will relax by tightening and loosening muscles in various parts of your body. (Do not tense too tightly. If pain should develop, you may need to talk to your doctor). Tighten your hand muscles by making a fist. Feel the tension in your hand. Hold this position for 5 seconds. Loosen your hand muscles by opening your hand. Let go of the tension. Feel the relaxation. You may experience heaviness or warmth. Now, tighten and loosen each of the following muscle groups in succession, and notice the relaxation: arms, forehead, face, chest, shoulders, neck, upper back, stomach, lower back, thighs, calves, feet and toes. Remember to notice the tension, let go of the tension, and relax. Take in another deep breath slowly, hold it, and exhale slowly.
Deep Breathing:
You will relax by breathing deeply and slowly. Place one hand on your chest and one hand on your stomach. Inhale slowly and deeply through your nose, as if you were breathing into your stomach. Your stomach should rise and your chest remain still. Hold for a few seconds, then exhale slowly through your mouth. Repeat 3 times. Do not hyperventilate- if you should feel lightheaded, stop.
If you have difficulty concentrating on these exercises, get a friend or partner to help you, by slowly and calmly reading the exercises. Remember, an atmosphere of quiet and peace is most essential, when learning these exercises, although when you have practiced them, you will be able to perform them in stressful settings.
