Khadi Madama Quick-Seat Chair Wellness Coordinator

We’ve made it this far. Here’s our special Shangri La “On the Spot Stress Management Chart. “We know that it works because we not only developed it, we use it ourselves and were so happy to have been able to share it with US Navy Fleet & Family Services, and health care professionals around the eastern U.S.  Right click on the screen to print it out and keep with you. Once you get into the habit of using it, your days will brighten up feeling less stress even though the stress may still be there.

Follow the chart and use according to the time you have available

0 Time:               Pop in a mint, use aromatherapy roll on or chap-stick or apply your favorite flavored

                           Chap Stick. (Some people are sensitive to scent, check before using scented lotion)

1 Minute:            At your desk: use your Calming Scene.

Personal Break:  Make a cold or hot paper towel compress for the back of your neck or press gently

                           Over face. Breath in slowly, exhale. Run cool water over wrists.

5 Minutes:          Get out of your chair, stretch up and down, taking a deep breath while visualizing you’re

                           Calming scene. Hydrate yourself by getting water, an herbal tea or juice. Apply hand

                           And face lotion. Rub hands together and place over eyes while taking a relaxing breath.

10 Minutes:        Get outside if possible for a short walk. If your facility has a chapel, quiet room,

                           Lounge, use the time to journal, write a short note or card to a loved one.

                           Use any combination of calming moves from the training.  

15 minutes:        Use this quarter hour to get a walk and listen to an audio book. Call a loved one,

                           Order flowers for yourself or make an appointment for a massage.

½ Hour Lunch:  You can divide your time, using the 15 minute break above and the rest for self-care

                           By closing your eyes and resting: applying face and hand lotion, looking at

                           Photos of loved ones and freshening up.

1 hour Lunch       Is there a nice little shop, or nearby garden spot?

                            Eat your lunch in the first 15 minutes, then explore or if the weather is nice

                            Outdoors, walk. Check to see if your area offers 45 Minute Yoga, Tai Chi or

                            Meditation classes.

Commute Time   Designate each regular traffic light on your route to think of a different loved one.

                            Do the same for toll booths. Keep comforts in your car by creating an Auto Comfort

                            Care kit or basket. If you commute by train or bus, then put together a small bag with

                            Your self-care items in a separate zippered pouch to ease long rides. 

Take the time to take care of yourself…and you will be better able to take care of others!

Next month: Creating Your Special Professional Journal. Until then

Quick-Seat Chair. Temporary Seating That Closes Itself.

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