by Vanessa Mckinney

Created on: September 28, 2009   Last Updated: September 29, 2009

As I studied to become a nationally certified Stress Management Coach, the one focus I seemed to have repeated over and again, was that stress is often triggered by change. Even positive stress can trigger changes within the biology of our chemistry and bare negative effects. So, how are we to deal and cope within a stress-filled workday?

One solution is to take a 10- to 20-minute reflective walk. The fall time of year here on the East Coast is wonderful for such walks. As the leaves begin to change and the air is less sweltering and crisp, there is much to focus on that can relax and tame stress. So, the next time the bosses' demands have left you so stressed that your shoulders are somehow meeting your ears and the base of your neck is so tight your shirt collar is about to burst from the tension, take a reflective walk on a lunch break.

Start out breathing in deeply for five seconds, and then slowly exhale for five seconds. Now that you're out of the door to the office, shift your emotional focus. Which way is the wind blowing? Observe it as it blows a flag or any nearby trees. Is it a brisk, slap you in the face kind of wind? Or a subtle, gentle first kiss type of wind? How does the wind feel on your face, hands, and arms? What of the sky today? Is it clear or overcast? Are the birds chirping? What do you hear? Blurred conversations? Laughter? Horns from cars?

Now that your focus has shifted to an internal barometer, focus on your breathing. When you take in deep inhalations for a five count, feel the tension in your body. Is your stomach in knots? Is your back tight anywhere? What do you feel in your shoulders, knees? When you exhale, blow the tension into the wind, even if the wind is barely detectable.

As you walk. think of each step as a release of negative events, people and circumstances. Granted, the release may only be temporary, but it is a release nonetheless. With each leaf you see, examine each color variation that makes that tree unique, special and beautiful in its own right. Or observe the architecture around you; notice unique curves and angles of buildings.

Observe street signs and lampposts; even if you've seen them everyday, you'll be surprised at the details often missed. Now, realize that people who don't see your promise or positive qualities have narrow vision and would only see a tree, a building, a lamppost or street sign and would miss the beauty of its splendor in the details. Take purposeful slow walks back to your starting point and remind yourself of your value outside of the eyes of others, even though you may return to phones ringing off the hook and sour demeanor co-workers. This is one way to keep these negative events and people from becoming part of your worn stress.

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