The Incredibly Creative Stress Kit Part 4: Fabricate/ Track

Here is the link to part 1, the Stress Test

After 1,2 & 3 your stress level is so under control you might not need to read this last post on The Incredibly Creative Stress Kit. 

4. FABRICATE! YOUR OWN EXPERIENCE

HOW IN THE WORLD DOES CREATIVE EXPRESSION HELP STRESS?

During creative states of intense concentration your brain wave pattern changes, much like hypnosis. It can be any creative activity -writing a poem, dancing, playing the piano, knitting, sewing, singing . . .

When engaged in creative expression your brain filters out extraneous information and mind-chatter diminishes, lowering the stress response. When the stress response goes down a change in your physiology takes place: cortisol levels lower, heart rate slows, immune responses elevate. It’s not just your muscles that relax!

Here are two exercises to create those calm cues by making up situations and images YOU control. Now that’s incredible!

CALM DOWN COLLAGE

Calm collage by Lucy Arndt, age 8

Magazine cut-out collage using just 3 pictures

Here is an incredibly fun, easy, visual way to signal your brain it’s time to cool down and not continue keeping your neurochemistry on a fight or flight course. And don’t forget that CONCENTRATED awareness while you are creating your collage!

ALL YOU NEED: magazines, a scissors, glue and a sheet of paper, file card, a journal page or even cardboard (you choose the size).

WHAT YOU DO:

  • Cut or tear out serene peaceful, calming pictures.
  • Cut or tear out pieces of color that represent calm to you. For example, if there is a sky-blue dress, just tear out the color from the dress so that the dress isn’t recognizable—just a piece of the color.
  • Arrange the pictures and pieces of color on you paper in a way that pleases you.
  • Paste all the pieces down.
  • Put your collage up in a place where you will frequently see it to give your brain a calm cue.

You will feel pleasantly calm, just like the collage you have created.

If an 8 year old can learn how to do this YOU CAN TOO!

When you lead a stressful life it is often necessary to creatively give your brain cues it needs to:

  • Interpret peace, calm and serenity
  • Know that you’ve dealt with a difficult situation or person
  • Hear that you are safe and not in danger

Stacked Writing

Stacked writing by Lucy Arndt, age 8

Generally we don’t advocate thinking about, ruminating on pain, discomfort, or negativity as it only strengthens the stress response. Stacked Writing, however, is a way of “releasing” negative thoughts and feelings and decreasing stress levels.

What you need: A piece of paper and a SMOOTH writing pen. If you have a journal use that. When you are done no one can decipher what you wrote so anything goes!

• Write non-stop for 15–20 minutes (set a timer so you aren’t constantly watching the clock).

• Write on top of what you’ve written. Keep turning the paper as you write. Fill the page with sentences, phrases all on top of each other so that what you wrote is indecipherable.

Sneak Peak into our FREE Incredibly Creative Stress Kit, Part 1: Take This Stress Test

This is the first of 4 posts giving you FOR FREE a look into our . . .

 Incredibly Creative Stress Kit

written and illustrated by Slightly Stressed
Peggy Arndt & Judy Westerfield

Why The Incredibly Creative Stress Kit?

There are gazillions of books, articles, apps, tips & tricks on stress. What’s new? Why should this be different?

Most stress reduces are often boring, time-consuming or illegal. The purpose of this kit is to provide you with things we’ve tried that:

  • Are quick & easy

  • Have a creative twist

  • Are based on current neurological research

  • Work WITH your mind & body instead of trying to changethem

  • And… if you do them, they work!

First, take this scientifically based, unscientifically worded Stress Test. (The asides are ours*).

*P.S. No matter how we’ve worded the Stress quiz, all statements, in both Parts I and II, reflect REAL stress relievers and REAL stress inducers.

Part I- Stress Relievers Test

Scoring: Give each statement a score of 1, 2, 3, 4, or 5

  • 1 – Yes, Always, Absolutely. I’m near perfect
  • 2 – Usually
  • 3 – Occasionally
  • 4 – Almost Never
  • 5 – Who ME? Are you kidding? Never, No way

____I give and receive affection regularly. (quantity, not necessarily quality)
____I have a circle of friends/relatives who are supportive.
____I exercise to the point of perspiration at least 3 times a week.

____I gave up smoking or have never smoked. (This refers to anything you put in your mouth and light on fire)

____I drink fewer than 5 alcoholic drinks a week (including beer & wine!)

____I am the appropriate weight for my height. (Not measured by runway model standards, please)
____I have such a flat mid-section you could serve drinks on it. (Must be fewer than 5 alcoholic drinks/week)

____I have an income adequate to meet my basic expenses. (And I use it for my basic expenses!)
____I get strength or solace from my spiritual/religious beliefs.

____I have people I am in touch with who I consider to be friends. (And they consider me to be a friend)

____I eat at least one balanced meal a day. (Translation: I eat fruits & vegetables once a day)
____I get 7-9 hours of sound sleep at least 5 nights a week.
____I am in good health- hearing, teeth/gums, eyesight. (I floss my teeth at least once a day)

____I am able to speak openly about my angry or worried feelings.

____I spend less than 4 hours a day watching TV or playing video games.
____I am able to take time for myself at least once a week. (Bathroom time does not count)

____I am able to have conversations with the people I live with about concerns, needs and issues. (The operant word is conversation, not argument)

Part II – Stress inducers Test

Scoring

Add 5 points for each of the following if they have occurred in the past 12 months and/or you have Post Traumatic Stress symptoms from the experiences indicated:

An accumulation of stressor over months, years or over a lifetime

____I’ve separated and/or divorced
____Gotten married
____Had a new baby or adopted
____Had twins, triplets, quadruplets, sextuplets, septuplets (for each child add 5 points)

____Been to jail (either as a “guest” or visitor).

____Become a step-parent
____Had a close friend or relative die (including pets)

____Lost a job, got fired, changed jobs, or retired.

____Sold and/or bought a home

.____Moved residences and/or remodeled my home.
____My wife/partner began menopause (and is outa control)
____My children have become teen-agers and/or are teenagers (5 points for each teen-ager)
____My husband/partner has become a teen-ager (Had a skull & cross bone tattooed on the arm and/or left to buy milk and never came back)

____Became a caretaker for an elderly parent, sibling, or grandchild(ren) (5 points for each person you take care of)
____My 40 year-old child moved back in, sleeps till noon and is not paying rent.
____My mother-in-law moved in, is paying rent and won’t move out.

____Had a serious illness or condition.
____Been hospitalized and/or dealt with insurance companies.
____Been in an accident or caused an accident (even if you weren’t hurt)

____Misc. other: Your stressor(s) of choice______________

Totals

_______Sub total Part I

_______Sub total Part II

_______Grrrrrand total

Find your total Score

Check out your stress level with this highly exaggerated

but accurate scoring system!

Stress-O-Meter 

Under 24: You shouldn’t’ be wasting your time taking stress tests. You are Calm, Cool & Collected and/or are from an alien planet.

Between 25-60: You should pay some attention to taking better care of yourself. Eat healthy and drink more milk.

Between 60-75: Your new mailing address will be Burnout- Ville. Run to the nearest parlor to have your score tattooed on your bicep as a reminder to slow down and breathe.

Over 75: Move to Tahiti immediately and don’t wait for the boat. (Swimming is a great stress reliever)

Over 200: indicates you took this test while curled up in a fetal position. When you manage to get up, IMMEDIATELY go out to buy milk, start swimming and never come back (you probably already have the tattoo)

If you scored more than 25, stay tuned to this blog for more of the Incredibly Creative Stress Kit

AND/OR!

Click here for your free PDF copy of the entire Incredibly Creative Stress Kit