The Little Book of Stress Relief

121 Easy Ways to Bring . . .

©brizzi,2004

More Calm, Fulfillment and Pleasure into Your Busy Life.

By Ellen Britt, PA, Ed.D.

Primal Waters
www.primalwaters.com
Table of Contents:

1. Introduction...............................................................................1

2. About the author........................................................................2

3. Body..........................................................................................4

4. Mind..........................................................................................8

5. Spirit........................................................................................12

6. In closing.................................................................................15

7. Stress Resiliency Coach training program information...........15

Primal Waters
3150 East Hyw. 34
Suite 209, PMB 224
Newnan, Georgia 30265
phone: 678-525-8045
www.primalwaters.com
ellen@primalwaters.com

©The Little Book of Stress Resiliency: 121 Ways to Bring More Calm, Fulfillment and Pleasure
into Your Busy Life.

© 2004 Ellen Britt. All Rights Reserved.

This ebook may be passed on at no charge and in its entirety to friends and colleagues and
may be used as a free gift on your website or in exchange for newsletter signups as long as its
original content remains intact, complete and unchanged.

For Carol...

A Primal Waters Publication

Introduction:

This book was written just for you.

How can I be so sure that this book will speak to you?

That’s easy! As members of the human community, we all face situations in our daily lives that cause
us stress. Too many things to do and not enough time to do them, job pressures, financial concerns,
worries about aging parents, concerns about world affairs, health problems, parenting issues…the list
goes on and on.

Most people have already learned that we don’t have complete control over the events in our lives.
Oh, if only we did!

But we do have control over how we respond to those same events.

Sometimes, our response to stress may be less than optimal and we lash out in anger and frustration
or we keep our distress bottled up inside. Either way, these response patterns are neither helpful nor
healthy, and can raise our blood pressure, decrease our concentration and productivity and can also
lead to a variety of problems, both physical and emotional.

Over the years, in my work as a health professional, and as a coach and stress resiliency consultant,
I have had the opportunity and the privilege to work with many clients, both privately and as part of
business teams, on ways in which I could assist them to become more stress resilient. In preparation
for my work, I began to collect “tips” that my clients could use, both at home and on the job, to help
them reduce the impact of stress on their lives and to assist them so that they could more easily
“bounce back” from stress.

This ability to “bounce back” is the essence of stress resiliency. The bad news is that stress will
always be with us but the good news is that we can each increase the capacity for stress resiliency in
our own lives and the lives of our loved ones.

It is my sincere hope that you will find these suggestions useful and that you will take time to read
over and choose the ones that speak most deeply to you.

Please feel free to pass along this ebook in its entirety to your clients, colleagues, loved ones
and friends who you believe could benefit from increasing their stress resiliency. Your comments
on how you found this book useful are of course, always welcome. Please contact me at
ellen@primalwaters.com

All the best,

Ellen Britt, PA, Ed.D.

P.S. For those of you who are interested in becoming a certified Stress Resiliency Coach™ please
see the last page of this ebook for more information on our intensive six month, distance learning
training program for coaches, trainers, facilitators and other professionals who want to add another
valuable “arrow to the quiver of possibilities” that they can offer to their clients.

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About the Author:

Ellen Britt, PA, Ed.D. is a SUN coach as well as an experienced speaker and workshop presenter.
She has practiced as a physician assistant for twenty-two years, specializing in emergency medicine,
occupational health and urgent care. Her “Stress Resiliency” workshop clients include: Roadway
Corporation, Southern Mills, WinPak Corporation, SCA Tissue and the Georgia Public Health
Association.

Ellen is co-founder of Primal Waters, specializing in digital media relaxation products and she
produced the company’s Telly award winning video, The Fifth Season. She also directs Primal
Waters’ six-month intensive distance learning program, the Stress Resiliency Coach™ Certification
program. She holds a doctorate in biology from Ball State University, Muncie, Indiana and is currently
completing degree requirements for a Ph.D. in clinical psychology through the Fielding Graduate
Institute, Santa Barbara, California. Ellen lives and works in Atlanta, Georgia and the Adirondack
Mountains of upstate New York.

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A Note and Disclaimer:

Although these suggestions are grouped into three areas, Body, Mind and Spirit, most people find that
they have considerable overlap and some could easily fit into more than one category, or even all
three. None of these suggestions are in any way intended to be construed as medical advice and are
intended for informational and educational purposes only. Please follow the advice of your licensed
health care provider before undertaking any change or addition to your dietary or exercise regime.

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 Body

“But the body is deeper than the soul and its secrets inscrutable.”
E.M Forster 1879-1970

1. Start your day with five minutes of sunshine. Just five minutes of exposure to sunlight in
the morning can improve your mood for the entire day! So take your cup of coffee or tea out to
the patio. Bring a little sunshine into your life and reap the rewards all day long.

2. Stay current on your regular health maintenance appointments, such as annual pap
smear, mammogram, prostate exam, dental checkup and the like. Not only will you prevent
problems before they start, you will feel great about keeping your health appointments current.

3. Be aware that jobs requiring shift work, especially rotating shifts, make extra
demands on your physical and mental health. One of the most common problems is not
getting enough sleep during the day. Make your bedroom “day-sleeper friendly” by purchasing
black-out shades, adjusting your heating and air-conditioning systems to mimic night time
temperatures, and keeping your bedroom quiet. Earplugs can work wonders for the day-
sleeper but you may have to experiment to find the best ones for you.

4. Getting adequate sleep is one of the most important things you can do for yourself.
Lack of sleep results in a depressed immune system, poor memory, slowed reaction time,
impaired concentration and decreases an individual’s ability to tolerate others.

5. One easy way to begin to optimize your diet to manage stress is to add
phytochemicals to your diet. Foods such as green tea, black tea, alfalfa sprouts, wheat
germ, walnuts and red wine all contain these health-giving compounds. And the really good
news is that chocolate also contains these same chemicals which eaten in moderation (an
ounce a day) can actually be good for your health.

6. Exercise is, for the majority of people, the single most effective stress reliever.
Walking is one of the easiest ways to begin. If you drive to work, park as far away as possible
and walk to your building. Always take the stairs.

7. Sign up for a yoga class. Research is proving this ancient practice to be helpful in relieving
stress.

8. Learn to “breathe from your belly.” Diaphragmatic breathing has been shown to be an
easy and effective way to help people relax. Place one palm on your chest and the other over
your abdomen. As you breathe in, keep the chest hand still. The belly hand should rise with
the intake of breath, similar to filling a balloon, and should fall on the outbreath. This way of
breathing may seem awkward at first but will rapidly become second nature with practice.

9. Your posture and your facial expression affects your mood. Putting a smile on your face
and sitting up instead of slouching, can instantly lift your mood from grumpy to pleasant.

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10. Drink enough water during the day, but don’t go overboard. Yes, it’s important to stay
hydrated but some recommendations as to the amount of water one should drink border on the
absurd.

11. Learn a few simple acupressure points to use when you feel anxious. One of the
easiest to remember is a point called the Inner Gate, located on the inside of the forearm, three
finger-widths from the crease of your wrist. Use the ball of the thumb of the opposite hand to
apply moderate pressure on the point for several minutes, then switch to the opposite arm.

12. When your muscles are sore or tight, try a rice sock. What’s a rice sock? Pour raw,
uncooked rice in an athletic sock and tie off the end. Then microwave for a minute or so, then
place on your sore muscles and relax. (Be careful that you don’t burn yourself!) A drop or two
of a calming essential oil, such as lavender, added to the rice prior to microwaving the rice
sock, is a relaxing addition.

13. Try a snack before bed. But instead of a high carbohydrate snack like cereal or ice-cream,
which can cause plummeting blood sugar levels later on, disrupting your sleep, choose a
small snack balanced with protein, carbohydrate and fat. A half-cup of low fat or non-fat ricotta
cheese, a cup of strawberries (or other naturally sweet fruit) and a few (6 or 7) roasted peanuts
make an excellent bedtime snack.

14. Lights out! We need darkness to sleep. Plan on dimming your house lights about an hour
prior to bed. And remember, bright computer screens viewed before bed can add to sleep
difficulties.

15. Vary your morning routine. Get more than one kind of shampoo and vary them depending
on your preference in the morning. Getting out of the same old routine and indulging our noses
can go a long way in setting the tone of the day.

16. Buy a tube of kid’s toothpaste…for yourself! Feel like a kid again. Brushing with bubble
gum flavor is guaranteed to help your mood.

17. Take a nap. Don’t like naps because they leave you feeling groggy? Limit your sleep to a
20-minute “power nap.” Sleep research has shown that 20 minutes will recharge your batteries
without leaving you with that awful groggy feeling.

18. Always take the stairs. Do you habitually take the elevator at work when going from floor
to floor? Taking the stairs, even for just a flight or two a couple of times a day, can add a
surprising punch to your cardiovascular fitness.

19. Consider taking vitamins. Of course, vitamins are not a substitute for a healthy, balanced
diet but can be insurance against a less than optimal diet and an increasingly toxic
environment. Check with your health care provider for specific recommendations.

20. Get a massage. Besides being wonderfully relaxing, there is scientific evidence that
massage lowers stress hormones and can help to relieve tension headaches.

5
21. Try self-massage. A great way to relax before bed and to combat dry skin is to place a
couple of ounces of natural oil, such as sweet almond or sesame, into a small plastic container.
Add a couple of drops of your favorite essential oil, such as lavender (check with your doctor
if you are pregnant). Stand in your shower with the water off and massage your entire body,
including your scalp if you wish, with the fragrant oil. (You may wish to warm the oil in a warm
water bath prior to using.) Then shampoo and shower as usual. Careful! The oil may make
your shower slick, so use care not to fall. This is a wonderful treat in the winter months.

22. Play footsie! No time for a self-massage? Get a basin of warm water, add a few drops of
your favorite essential oil (check with you doctor if pregnant) and soak your feet. Rub dry with
a thick towel and apply your favorite lotion or crème. Your feet will be happy in the morning.

23. Feeling the afternoon slump? Try a change in body posture. Sit up straight or stand up,
relax your shoulders. Breathe deeply a few times before going back to your task. So often,
when we are occupied with an important task, we don’t realize how we have adopted an
uncomfortable body posture. Give your body a break!

24. Try this quick physical and mental re-charger. Stand up, look at the ceiling, extend both
arms behind you as you inhale. Concentrate on opening your chest and gently arching your
back as you look up.

25. Consider getting up 15 minutes earlier. Enjoy an unhurried breakfast, have a second cup
of tea and drive to work at a leisurely pace. You won’t miss the sleep and the benefits can be
enormous.

26. Consider decreasing or eliminating caffeine from your diet. There are excellent
naturally decaffeinated coffees and teas on the market today. Caffeine activates our
sympathetic nervous system and can leave us “on-edge” and jittery throughout the day, as well
as disrupting our sleep at night.

27. Turn your bathroom into a home spa! A few plants, a couple of relaxing prints and the
addition of your favorite bath products can add a relaxing end to your day. So light a scented
candle, put on some meditative music ( http://www.primalwaters.com/Soundtrack.html ) and
soak your cares away.

28. Cook some comfort food. Yes of course you should stay on your diet and eat healthfully.
But once in awhile, treat yourself to some good old fashioned comfort food, maybe a favorite
food you enjoyed as a child.

29. This winter, try snowshoeing! This is a wonderfully relaxing sport and requires no special
skill. Snowshoeing with a friend through the winter woods can be an experience you will never
forget.

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30. Try an advanced breathing technique. You don’t need to study with a Chinese master to
get the benefits of this ancient method. One easy and relaxing breathing exercise is to bring
your attention to your breath and to simply notice the slight sensation of coolness in your
nostrils as you breathe in and the feeling of warmth as you breathe out. When your thoughts
interfere, simply bring your attention back to your breathing, without judging or criticizing
yourself. Start with a couple of minutes, then gradually increase to 20 minutes, morning and
night.

31. Are you addicted? To caffeine, alcohol or tobacco or even excess highly processed
carbohydrates? Consider releasing yourself from your addictions. These substances are not
helpful in the long run and you will gain increased physical and mental clarity for your efforts.

32. Stop and yawn! Take time to yawn consciously (I’ll bet you just did!) Yawning brings a fresh
supply of oxygenated blood to the brain and can give you a lift.

33. Take a tea break! Even black tea has less than half the caffeine that a regular cup of
brewed coffee. Green tea has even less. Both are rich sources of bioflavonoids, powerful
compounds that can reduce the risk of cancer and boost the immune system.

34. Herbal teas are great too. Even if you don’t do caffeine at all, there are many wonderful
herbal teas from which to choose. A tea break can become a relaxing and soothing ritual in the
middle or at the end of a hectic day.

35. No time to nap? Try this one-minute stress getaway instead. Bring your attention to your
breathing and just let your eyes gently close, or not. Notice the feeling of coolness as you
breathe in and the slight sensation of warmth as you breathe out. Now allow your attention to
rest at the crown of your head, then slowly sweep your attention, like a beacon of light, from your
head, down through your torso, arms, pelvis, legs and then down through your feet and into the
Earth beneath. Bring your attention back to your breathing, then open your eyes and come back
to the present moment.

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 Mind
“Nothing contributes so much to tranquilizing the mind as a steady purpose – a point
on which the soul may fix its intellectual eye.”
Mary Wollstonecraft Shelly 1797 – 1851

36. Keep your car clean and organized (yes, your car!) You will enjoy driving more and
never have to worry about being embarrassed to offer a friend a ride. Someone once said that
he could tell the state of a person’s finances by simply looking at the interior of the person’s
car.

37. Get a green plant for your office. The beneficial effects of plants on worker productivity
have been known for decades.

38. Use your commuting time as yours. Instead of blowing off steam while waiting in traffic
or navigating a long commute, use the time to learn a new language, take a history lesson
or familiarize yourself with the jazz greats. Your public library has enough tapes and cds to
keep you enthralled for months.

39. Purchase a few good quality essential oils and learn how to use them. Lavender has
been shown to have relaxing and anti-anxiety effects. Try geranium or sandalwood for stress
and clary sage for fatigue. A few drops on a handkerchief or in your bathwater can work wonders.
(If you are pregnant, check with your health care provider.)

40. Practice deliberate calmness in the grocery line. Use this time to your advantage, by simply
retreating within and observing the flow of your breath or by watching your thoughts. You will be
healthier for it and your sense of ease will be picked up by other people who are waiting.

41. Download a natural images screensaver for your computer. Even pictures of nature can
have calming effects, so use this to your advantage.

42. End your day with peace and relaxation, NOT the news! Try our Telly award winning
relaxation video, The Fifth Season or Sanctuary, our guided imagery CD for a half-hour of peace
before bed. Go to: http://www.primalwaters.com/Ensemble.html

43. Keep a journal. The work of Dr. James Pennebaker and other researchers has shown that
those people who write about their deepest, most meaningful experiences have stronger immunity
than those who wrote about trivial experiences.

44. Incompletes can add to stress. Even “little” things like that overdue library book, that
plant that needs to be repotted or that dentist appointment you keep putting off. What
three incompletes can you resolve in the next week?

45. Get an electronic organizer and play with it until you are comfortable using it. These
little electronic marvels can keep your schedule, notes, address book, grocery list and just
about anything else you can imagine, organized and immediately available. Talk about a stress
reliever!
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46. Get a pet. Owning a pet can lower a person’s blood pressure. Plus, pet owners live longer
than non-pet owners!

47. Take a break by working with your inner clock. Working in 90 minute increments and then
breaking keeps you in tune with your natural chronobiological cycles and can be a very efficient
way to work.

48. Practice suspending value judgments. When you are with people, try a little experiment.
Just observe, don’t judge. Observe yourself to see how this way of being affects you.

49. Just say no. Stop being so nice! Politely but firmly say no to requests that are not essential.

50. Ask for help. If you usually are unwilling to ask for help, the next time you face a challenging
task, try asking for help. Rigidity in one’s personal style is never a good thing.

51. Give and receive strokes. The term “stroke” is taken from the late Eric Berne’s system of
Transactional Analysis theory. In a nutshell, learn to graciously receive verbal praise and well as
to give it. Read “The Games People Play” for more detail.

52. Keep fresh flowers in your home and office. Studies show that fresh flowers have a
positive effect on people’s moods and emotions.

53. Make a picture in your mind. When faced with an anxiety-provoking situation, stop, focus on
your breathing, then picture in your mind’s eye a favorite natural place. Dwell there with all your
senses as long as you are able, then come back to the present moment.

54. Concentrate on the present moment…rather than dwelling in a past you can’t change. Read
Eckhart Tolle’s book “The Power of Now.”

55. Consider you problems one at a time. Taking all your problems together can be quite
overwhelming. Besides, you can only tackle one thing at a time.

56. Make a date…with yourself. Take yourself out to a movie, a sporting event, to the theatre
or to an exhibit. Have fun with yourself and revel in your friendship!

57. Make a snow angel or snowman. Even if it’s not winter or it doesn’t snow where you live,
take some time to become friends with your Inner Child.

58. Plant a garden. The scientific research is overwhelming. Gardening is good for you! Plant
flower or vegetables, even if they are in a window box.

59. Take up an unusual sport. Stretch a little. How about geochaching or surfing?

60. Here’s a good rule of thumb. Don’t do something if you have to lie about it afterward. Trust
me, you’ll save yourself a lot of grief.

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61. Use imagery to your advantage. Rehearse a challenging task, such as having to speak
before a group, for preparation and to give yourself confidence. Star athletes use this trick all
the time in preparation for competition.

62. Use imagery to relax. Imagine a place that you remember as beautiful and peaceful. Use all
of your senses (sound, smell, sight) to make this place real to you (this gets much easier with
practice.) Use this special place as a retreat any time you like.

63. Get an anchor. After you have fashioned your mental retreat (see tip number 62) go there and
get into a relaxed state. Then choose a simple word, such as “peace” or an easy to remember
gesture, such as squeezing one’s thumb in your fist. Repeat the word silently to yourself or
perform the gesture while deeply relaxed. With practice, you can use the word or gesture (which
has become your anchor) to recreate a relaxed state wherever you happen to be.

64. Be flexible. Experiment with your usual way of doing things. For example, if you usually
shower your body in a certain order, then bathe yourself in reverse. You get the idea!

65. Talk to others. If you are having difficulty in a particular area, chances are, others are as well.
Consider joining a support group or finding an online community of like-minded souls. Don’t go
it alone.

66. Read. Join a bookclub. Visit your local library. Browse your favorite topics at Amazon.com.
Vist a great bookstore.

67. Listen to audiobooks. Your local library is a great resource here.

68. If you are not already a convert, rethink getting a waterbed. Yes, they still have a
“hippie” aura, but the options available now and the warmth and comfort they offer is worth a
look. Check them out!

69. Appreciate the power of nature. Look at free sample clips of the Telly award winning
relaxation video, The Fifth Season. Just go to:
http://www.primalwaters.com/Soundtrack.html

70. Laugh! Laughter has been proven to reduce stress and has a whole
host of other health benefits as well. Why did the chicken cross the
road?

71. Consider short term therapy. Got a problem you just can’t shake? Get
some help. Consider a proven, positive, change-oriented therapy like
Redecision Therapy to help you get yourself back on track.

72. Go natural! Visit an arboretum, a botanical garden or other natural

area. Surrounding yourself with nature is good medicine.

73. Go to the beach. Ahh…the ocean. The sand, the surf, the sun. Need I
say more?

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74. Write a poem. Who me? Yes, you. Pick a common object from your home or office.
Write down all the words that come to mind to describe the object and your feelings about it.
Then pick a challenge in your life. Use the words that describe the object to write a poem
about the challenge. You’ll be surprised!

75. Buy yourself a yo-yo or a gyroscope (or both!) Now close yourself in your office and
play with your new toys.

76. Start a collection of your favorite quotes. They take up a lot less room
than old record albums and they are way more useful.

77. Indulge in nature reading. Check out classics such as Barry Lopez’s “Arctic Dreams” or
Annie Dillard’s “Pilgrim at Tinker Creek.” The images of nature will relax and inspire you.

78. Stretch your brain. Sign up for a lesson in something you’ve always wanted to learn.
Chinese, violin, barrel racing, checkers. The world is your oyster!

79. Blow a bubble. Buy yourself a couple of pieces of old-fashioned, sugar filled bubble
gum. Chew it till the consistency is just right. Blow bubbles till your gum is worn out.

80. Expand your horizons. Take a trip to someplace you have never been.
China, Africa, Paris or maybe even Kalamazoo.

81. Cultivate the fine art of daydreaming. Even some well known scientists have used
daydreaming to come up with their most important findings, so you’re in good company.

82. Positive self-talk. Replace the negative way you usually talk to yourself with friendly, helpful,
supportive comments. You will be surprised at the difference.

83. Make a miniature pocket kite. These little wonders can be made from a plastic bag and a
length of thread and can be flown almost anywhere. What fun!

84. Get a personal success coach! See http://www.primalwaters.com/coach.html

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 Spirit
“No matter how slow the film, Spirit always stands still long enough for the photographer
It has chosen.”
Minor White 1908 - 1977

85. Cherish small moments of solitude. Step outside and look at the stars before bed. During a
break at work, find a spot where you can be alone with your thoughts, however briefly.

86. Buy a print or poster of a favorite nature scene and hang it in your office or at home.
Even pictures of nature have been shown to have positive effects on our physical and mental
health. Go to: http://www.primalwaters.com/fifth_Season.html#clips and download free sample
clips from our beautiful and relaxing video, The Fifth Season, filmed in upstate New York’s jewel,
the Adirondack Park.

87. When driving, watch out for chances to do a favor. Let that driver pull in front of you while
waiting for the traffic to flow. Stop when you can to let folks get across the street safely. Doing
these small things for others will put a smile on their faces…as well as on yours.

88. Consider a renewal of faith. Research has shown that those people who have faith in a
Higher Power, recover from illness more quickly and are more resilient in the face of adversity
than those who have no such belief. Read Harold Koenig’s “The Healing Power of Faith: Science
Explores Medicine’s Last Great Frontier.”

89. Begin a meditative practice. Meditation has been proven to have clear benefits on our
health. Contemplative prayer, mindfulness meditation, some forms of yoga, Transcendental
Meditation…all have beneficial effects.

90. Your heart’s desire. Create a wish list of your heart’s desires. When we are clear about what
we want, we can begin to take steps, however small, to move us in the direction of our dreams.

91. Watch a movie. Happy or sad, it’s your choice. Expressing your feelings can be a welcome
emotional release.

92. Do something kind…but don’t tell a soul!

93. Keep a dream journal. Begin to work with your dreams. These nightly adventures can tell
you a lot about yourself.

94. Be willing to forgive others. This attitude goes a long way toward being able to forgive
yourself.

95. Rake up a big pile of leaves…and then jump in it! Finding and releasing your Inner Child is
a soulful pursuit.

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96. Walk barefoot in the grass. Ahh! To make a direct connection with the Earth beneath.

97. Pick out three greeting cards and send them to three different people…for no reason
at all. Doing something, even a small thing, to brighten someone else’s day can reverberate in
your own life for days to come.

98. Make a thrill list. List every thrill you have had…and hope to have.

99. At work, make yourself at home. Establish your personal space, with photographs and
personal mementos.

100. At home, create a sacred space. Establish an altar, a meditation room or corner.

101. Go outside yourself…by volunteering at a soup kitchen, hospice, a hospital or any other
place to which you feel called.

102. Go the country way. Take the long way home. On a trip, get off the interstate and travel
the road less taken.

103. Eat an orange s..l..o…w…l…y…segment by segment. Really be mindful of the taste, the
aroma, the texture of food.

104. Try music imaging. Sample our beautiful and meditative music imaging CD, Sanctuary at
http://www.primalwaters.com/Sanctuary.html#imaging

105. Sing a song. A childhood melody, a hymn, a rock and roll favorite, it doesn’t matter. Music
makes the world go round.

106. Call up an old friend. Reach out and touch someone. You’ll be glad you did.

107. Go to an art museum. Savor the spiritual nature of the artists’ work.

108. Visit a great church, temple, cathedral or masque. You will be uplifted.

109. Read the great spiritual writings. The Bagavad Gita, the Tibetian Book of the Dead, the
New Testament, the Torah, the Koran, all have profound gifts to teach us.

110. Stretch yourself. Decide to learn something new from each person and situation you encounter
each day.

111. Go to a nursing home and make the acquaintance of someone who has nobody. What
a gift…to yourself as well as to another!

112. Set aside a day each week and keep it “holy” in whatever way seems best for you.
You will quickly find that this day will become your calm in the midst of storm.

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113. Start a spiritual support and discussion group. Pick out a book related to things spiritual
and meet weekly to talk.

114. Search out a spiritual advisor. This is a way to really commit to exploring your spiritual
self.

115. Read “Memories, Dreams and Reflections” by the late Swiss psychiatrist and analyst Carl
Gustav Jung. This classic definitely classifies as soul food!

116. Go out in the country on a clear summer night and watch the stars. Just looking out
into infinity is a soulful exercise.

117. Keep a spiritual journal. Record your soul’s journey and adventures.

118. Watch a child sleeping. Nothing can compare to the innocent beauty of a child resting after
a long day.

119. Learn tai chi or yoga. These ancient, meditative practices are spiritual as well as good for
your body.

120. Learn to brew a cup of tea and make it into a pleasing ritual for yourself. If done mindfully
and with care, even a simple thing like making and drinking a cup of tea will feed the soul.

121. The Golden Rule still works wonders…and it’s not only for children. When we treat
others the way we ourselves would want to be treated, then we don’t have to worry about our
behavior or our motives. We can just be ourselves. And that’s the best stress reliever of all!

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 In Closing

“In the dew of little things, the heart finds its morning and is refreshed.”
Kahlil Gibran 1883-1931

I sincerely hope that this little book has been helpful to you and that you have found within its pages
a number of suggestions that you can implement to bring a sense of ease to body, mind and soul. Of
course, I would welcome hearing from you, particularly how you have used any of these suggestions
and what effect they have had on your life. Just email me with your comments at ellen@primalwaters.
com

I also invite you to visit Primal Waters on the web at http://www.primalwaters.com for complete
information on our Telly award winning relaxation video and Cds.

Please feel free to forward this book in its entirety to family, friends or loved ones who you think would
enjoy reading these stress relieving tips.

All the best,

Ellen Britt, PA, Ed.D.

Primal Waters
http://www.primalwaters.com

Stress Resiliency Coach™ Certification Program

Nearly all coaches and trainers use various stress management skills with their clients but most have
never had the opportunity for any formal instruction in this subject.

The area of stress management, especially stress resiliency, is one that I am absolutely convinced
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annually in Europe.

This six month, 24 session foundations class will be quite intensive (and fun!) as well as
comprehensive. You will walk away with a firm foundation in the basic anatomy of stress and mastery
of the most effective stress management techniques used today, including a thorough grounding
in the art of guided imagery. You will also learn to design and implement your own profitable stress
management seminars, workshops and retreats and learn to develop your own passive income
generators from the knowledge you will gain from this program. Plus, I’m giving away over $1900 in
free bonuses to the members of this first vanguard class.
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The idea is not to teach folks to facilitate or to coach, but to give you an opportunity to acquire
valuable complementary skills that you can use with clients and to assist you in developing a
specialization that is light years beyond a niche!

If the idea of stress resiliency “calls” to you and you can see yourself working as a coach or trainer in
this area, offering your own workshops and retreats or simply adding another arrow to your “quiver of
possibilities” that you can offer to clients, I invite you to come to our website for complete information at
http://www.primalwaters.com/SRC2.html

If you have questions about our program, please feel free to email me at elle@primalwaters.com and
I’ll get right back to you.

Warm regards,

Ellen Britt, PA, Ed.D.

Director
Stress Resiliency Coach™ Certification Program

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