“On The Spot Stress Management Chart” – The Journey To Shangri La – The Quick-Seat Chair Stress Management Program Part : 16

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 we are so happy to have been able to share it with US Navy Fleet & Family Services and healthcare professionals around the eastern U.S. Right-click on the screen to print it out and keep it with you. Once you get into the habit of using it, your days will brighten up with less stress, even though the stress may still be there.

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

0 Time: Pop in a mint, use aromatherapy roll on or chapstick, or apply your favorite flavor
chap Stick. (Some people are sensitive to scent; check before using scented lotion.)

1 Minute: At your desk, use your calming scent.

Personal Break: Make a cold or hot paper towel compress for the back of your neck or press gently
Over face. Breathe in slowly, and exhale. Run cool water over your wrists.

5 Minutes: Get out of your chair, stretch up and down, and take a deep breath. Hydrate yourself
with water, herbal tea, or juice. Apply hand and face lotion. Rub your hands together
and place them over the eyes.

10 Minutes: Get outside for a short walk. If your facility has a chapel, quiet room,
Lounge, use the time to journal, or write a short note or card to a loved one.
Use any combination of the training’s calming moves.

15 minutes: Use this quarter-hour to get a walk and listen to an audiobook. 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 a makeover.

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 are 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