stress reduction | Kay Trotter

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  Contact : (214) 499-0396

All Posts Tagged: stress reduction

How to De-Stress


One of my favorite de-stressor or coping skills that I teach to all my clients young and old that can be done anywhere at any time is “Deep Breathing.”

Deep Breathing is a very powerful and very simple technique. It’s amazing how just taking just 3 deep breaths changes your brain chemistry proving you with instant relief to stress and tension.  This type of breathing teaches you to breathe slowly from your “diaphragm” or belly. Deep breathing relaxes you and directly reduces many of the symptoms of anxiety and panic – Don’t believe me! Give it a try

Just 3 deep breaths changes your body chemistry


  1. First sit comfortable with your legs uncrossed and place one hand on your belly about 2 inches below belly button.  Let your eyes close.
  2. Focusing your attention on your belly as it rises and falls as you slowly breathe in and out. Now let your breathing get even slower, and count one…two…three as you breath in and one…two…three as you breath out. Expand your belly as much as you can – like a balloon.   You know you’re doing “belly breathing” right when you can feel your belly expand.  Then, exhale to the slow count of 3, just letting all the air out of the balloon.  As you exhale, just feel yourself letting go of tension.
  3. Keep repeating the belly breathing to the slow count of 3.  As you breath, try to keep a continuous flow of air without thinking about the beginning or end of each breath.
  4. Pay attention only to the feeling of the breath.
  5. If other thoughts wander in, just let them wander out again.
  6. If you have trouble getting the hang of Belly Breathing, try lying down and putting something on you’re belly. Then put all your attention into making it go up and down with each breath.
  7. Once you have mastered your Belly Breathing, you can use it when you have symptoms of anxiety or panic.  Many of the “scary sensations” of panic are related to “hyperventilation”, which simply means rapid breathing.  Also, during panic, people tend to breathe from the chest instead of from the belly.  Breathing rapidly from the chest increases anxiety.  Breathing slowly from the belly lowers anxiety and reduces many of the “scary sensations” of panic.If you would like Dr. Kay Trotter to come talk to your group or find out more about Kaleidoscope Counseling please call 214-499-0396Dr Trotter also post regularly on her: Facebook Fan Page and Pinterest.

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10 Parenting Tips: Children and Stress

10 parenting tips - children stressThe way parents respond to emotional situations significantly affects how well children learn to cope with their emotions.

  1. Children are continually learning how to care for themselves and need guidance in how to express and understand their feelings.
  2. Stay attuned with your kid’s feelings—ask how they are doing, provide environment so they feel safe talking about how they feel.
  3. Children who learn positive coping skills, such as stress reduction and relaxation, are better able to respond to and recover from difficult situations. This ability will serve them not only in childhood and adolescence but in adulthood as well, and will benefit their physical health and academic/work performance.
  4. Positive coping skills will likely also decrease anxiety and behavior problems, while increasing self-control, self-confidence, and positive interpersonal relations.
  5. The first step to reducing stress is helping your child become aware of when he/she is experiencing stress. The experience of stress exhibits itself in three ways: • Physiological (increased heart rate, headaches, nausea) • Behavioral (disturbed sleep, getting easily annoyed, being avoidant), • Cognitive (difficulty concentrating, worrying, negative thinking).
  6. By helping your child learn to identify when he/she is experiencing stress, your child will learn when stress reducing or relaxation activities would be useful.
  7. Help your child learn deep breathing – this is a highly effective way to decrease stress. Practice breathing in deeply and then breathing out slowly. Repeat this a few times. With younger children deep breathing can be easily practiced when they are put to bed.
  8. Progressive muscle relaxation is another effective relaxation technique. Focus on an area of the body, such as the arms, and tense them as much as possible for a count of ten. Then release the muscles for a count of ten. Progress through the major areas of the body (legs, arms, shoulders, etc.). This too can be practiced before going to sleep.
  9. Make sure your child has enough rest— but not over sleeping. Children need between 11 to 12 hours per night.
  10. Further, there are many daily activities that can lower stress, such as regular exercise, engaging in hobbies, write in a journal, meditation, yoga, listening to soft music, and visualization.

If you would like Dr. Kay Trotter to come talk to your group or find out more about Kaleidoscope Counseling please call 214-499-0396

Dr Trotter also post regularly on: Facebook Fan Page and Pinterest.

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