“Stress Management “ Are the Pressures of Life Taking A Toll On You?

““Stress ManagementStress Management “ “

Are the Pressures of Life Are the Pressures of Life Taking A Toll On YouTaking A Toll On You??

What Is Stress?• Stress is a psychological and physiological Stress is a psychological and physiological

response to events that upset our response to events that upset our personal balance in some way. When personal balance in some way. When faced with a threat, whether to our faced with a threat, whether to our physical safety or emotional equilibrium, physical safety or emotional equilibrium, the body's defenses kick into high gear in the body's defenses kick into high gear in a rapid, automatic process known as the a rapid, automatic process known as the “fight-or-flight” response. “fight-or-flight” response.

• We all know what this stress response We all know what this stress response feels like: heart pounding in the chest, feels like: heart pounding in the chest, muscles tensing up, breath coming faster, muscles tensing up, breath coming faster, every sense on red alert.every sense on red alert.

• The biological stress response is meant to The biological stress response is meant to protect and support us. It’s what helped protect and support us. It’s what helped our stone age ancestors survive the life-our stone age ancestors survive the life-or-death situations they commonly faced. or-death situations they commonly faced. But in the modern world, most of the But in the modern world, most of the stress we feel is in response to stress we feel is in response to psychological rather than physical psychological rather than physical threats. threats.

• Caring for a chronically-ill child or getting Caring for a chronically-ill child or getting audited by the IRS qualify as stressful audited by the IRS qualify as stressful situations, but neither calls for either fight situations, but neither calls for either fight or flight. Unfortunately, our bodies don't or flight. Unfortunately, our bodies don't make this distinction. make this distinction.

• Whether we’re stressed over a looming Whether we’re stressed over a looming deadline, an argument with a friend, or a deadline, an argument with a friend, or a mountain of bills, the warning bells ring. mountain of bills, the warning bells ring. And just like a caveman confronting a And just like a caveman confronting a sabertooth tiger, we go into automatic sabertooth tiger, we go into automatic overdrive.overdrive.

What Is Stress?What Is Stress?

• If you have a lot of If you have a lot of responsibilities and worries, responsibilities and worries, you may be running on you may be running on stress a good portion of the stress a good portion of the time—launching into time—launching into emergency mode with every emergency mode with every traffic jam, phone call from traffic jam, phone call from the in-laws, or segment of the in-laws, or segment of the evening news.the evening news.

• But the problem with the But the problem with the stress response is that the stress response is that the more it’s activated, the more it’s activated, the harder it is to shut off. harder it is to shut off. Instead of leveling off once Instead of leveling off once the crisis has passed, your the crisis has passed, your stress hormones, heart rate, stress hormones, heart rate, and blood pressure remain and blood pressure remain elevated. elevated.

• Furthermore, extended or Furthermore, extended or repeated activation of the repeated activation of the stress response takes a stress response takes a heavy toll on the body. heavy toll on the body. Prolonged exposure to Prolonged exposure to stress increases your risk of stress increases your risk of everything from heart everything from heart disease, obesity, and disease, obesity, and infection to anxiety, infection to anxiety, depression, and memory depression, and memory problems.problems.

• Because of the widespread Because of the widespread damage it can cause, it’s damage it can cause, it’s essential to learn how to essential to learn how to deal with stress in a more deal with stress in a more positive way and reduce its positive way and reduce its impact on your daily life.impact on your daily life.

The Body’s Stress The Body’s Stress ResponseResponse

• The “fight-or-flight” stress response The “fight-or-flight” stress response involves a cascade of biological involves a cascade of biological changes that prepare us for changes that prepare us for emergency action. When danger is emergency action. When danger is sensed, a small part of the brain called sensed, a small part of the brain called the hypothalamus sets off a chemical the hypothalamus sets off a chemical alarm.alarm.

• The sympathetic nervous system The sympathetic nervous system responds by releasing a flood of stress responds by releasing a flood of stress hormones, including adrenaline, hormones, including adrenaline, norepinephrine, and cortisol. These norepinephrine, and cortisol. These stress hormones race through the stress hormones race through the bloodstream, readying us to either flee bloodstream, readying us to either flee the scene or battle it out. the scene or battle it out.

• Heart rate and blood flow to the large Heart rate and blood flow to the large muscles increase so we can run faster muscles increase so we can run faster and fight harder. Blood vessels under and fight harder. Blood vessels under the skin constrict to prevent blood loss the skin constrict to prevent blood loss in case of injury, pupils dilate so we in case of injury, pupils dilate so we can see better, and our blood sugar can see better, and our blood sugar ramps up, giving us an energy boost ramps up, giving us an energy boost and speeding up reaction time. and speeding up reaction time.

• At the same time, body processes not At the same time, body processes not essential to immediate survival are essential to immediate survival are suppressed. The digestive and suppressed. The digestive and reproductive systems slow down, reproductive systems slow down, growth hormones are switched off, and growth hormones are switched off, and the immune response is inhibited.the immune response is inhibited.

Signs and Symptoms of Signs and Symptoms of StressStress

• To get a handle on stress, you first need to learn To get a handle on stress, you first need to learn how to recognize it in yourself. Stress affects the how to recognize it in yourself. Stress affects the mind, body, and behavior in many ways— all directly mind, body, and behavior in many ways— all directly tied to the physiological changes of the fight-or-tied to the physiological changes of the fight-or-flight response. The specific signs and symptoms of flight response. The specific signs and symptoms of stress vary widely from person to person.stress vary widely from person to person.

• Some people primarily experience physical Some people primarily experience physical symptoms, such as low back pain, stomach symptoms, such as low back pain, stomach problems, and skin outbreaks. In others, the stress problems, and skin outbreaks. In others, the stress pattern centers around emotional symptoms, such pattern centers around emotional symptoms, such as crying or hypersensitivity. For still others, as crying or hypersensitivity. For still others, changes in the way they think or behave changes in the way they think or behave predominates. predominates.

Stress Warning Signs and Stress Warning Signs and SymptomsSymptoms

• Cognitive SymptomsCognitive Symptoms – Memory problemsMemory problems– IndecisivenessIndecisiveness– Inability to concentrateInability to concentrate– Trouble thinking clearlyTrouble thinking clearly– Poor judgmentPoor judgment– Seeing only the negativeSeeing only the negative– Anxious or racing thoughtsAnxious or racing thoughts– Constant worryingConstant worrying– Loss of objectivityLoss of objectivity– Fearful anticipationFearful anticipation

• Emotional Symptoms Emotional Symptoms – MoodinessMoodiness– AgitationAgitation– RestlessnessRestlessness– Short temperShort temper– Irritability, impatienceIrritability, impatience– Inability to relaxInability to relax– Feeling tense and “on edge”Feeling tense and “on edge”– Feeling overwhelmedFeeling overwhelmed– Sense of loneliness and isolationSense of loneliness and isolation– Depression or general unhappinessDepression or general unhappiness

• Physical SymptomsPhysical Symptoms– Headaches or backaches Headaches or backaches – Muscle tension and stiffness Muscle tension and stiffness – Diarrhea or constipation Diarrhea or constipation – Nausea, dizziness Nausea, dizziness – Insomnia Insomnia – Chest pain, rapid heartbeat Chest pain, rapid heartbeat – Weight gain or loss Weight gain or loss – Skin breakouts (hives, eczema) Skin breakouts (hives, eczema) – Loss of sex drive Loss of sex drive – Frequent coldsFrequent colds

• Behavioral SymptomsBehavioral Symptoms– Eating more or less Eating more or less – Sleeping too much or too little Sleeping too much or too little – Isolating yourself from others Isolating yourself from others – Procrastination, neglecting Procrastination, neglecting

responsibilities responsibilities – Using alcohol, cigarettes, or drugs to Using alcohol, cigarettes, or drugs to

relax relax – Nervous habits (e.g. nail biting, pacing) Nervous habits (e.g. nail biting, pacing) – Teeth grinding or jaw clenching Teeth grinding or jaw clenching – Overdoing activities (e.g. exercising, Overdoing activities (e.g. exercising,

shopping) shopping) – Overreacting to unexpected problems Overreacting to unexpected problems – Picking fights with others Picking fights with others

Causes of StressCauses of Stress

• The potential causes of stress are numerous The potential causes of stress are numerous and highly individual. What you consider and highly individual. What you consider stressful depends on many factors, including stressful depends on many factors, including your personality, general outlook on life, your personality, general outlook on life, problem-solving abilities, and social support problem-solving abilities, and social support system. Something that's stressful to you system. Something that's stressful to you may not faze someone else, or they may may not faze someone else, or they may even enjoy iteven enjoy it

• For example, your morning commute may For example, your morning commute may make you anxious and tense because you make you anxious and tense because you worry that traffic will make you late. Others, worry that traffic will make you late. Others, however, may find the trip relaxing because however, may find the trip relaxing because they allow more than enough time and enjoy they allow more than enough time and enjoy listening to music while they drive.listening to music while they drive.

• The pressures and demands that cause The pressures and demands that cause stress are known as stress are known as stressorsstressors. We usually . We usually think of stressors as being negative, such as think of stressors as being negative, such as an exhausting work schedule or a rocky an exhausting work schedule or a rocky relationship. However, anything that forces relationship. However, anything that forces us to adjust can be a stressor. us to adjust can be a stressor.

• This includes positive events such as getting This includes positive events such as getting married or receiving a promotion. married or receiving a promotion. Regardless of whether an event is good or Regardless of whether an event is good or bad, if the adjustment it requires strains our bad, if the adjustment it requires strains our coping skills and adaptive resources, the coping skills and adaptive resources, the end result is stress.end result is stress.

Causes Of StressCauses Of Stress

• Major life changesMajor life changes

– Major life events are Major life events are stressors. Whether it be a stressors. Whether it be a divorce, a child leaving divorce, a child leaving home, a planned home, a planned pregnancy, a move to a pregnancy, a move to a new town, a career new town, a career change, graduating from change, graduating from college, or a diagnosis of college, or a diagnosis of cancer, the faster or more cancer, the faster or more dramatic the change, the dramatic the change, the greater the strain. greater the strain. Furthermore, the more Furthermore, the more major life changes you’re major life changes you’re dealing with at any one dealing with at any one time, the more stress time, the more stress you’ll feel.you’ll feel.

• Top Ten Stressful Life Top Ten Stressful Life EventsEvents

• Spouse’s/child’s death Spouse’s/child’s death • Divorce Divorce • Marriage separation Marriage separation • Jail term Jail term • Death of a close relative Death of a close relative • Injury or illness Injury or illness • Marriage Marriage • Fired from job Fired from job • Marriage reconciliation Marriage reconciliation • Retirement Retirement

• Source: Source: Holmes-Holmes-RaheRahe Life Stress Inventory Life Stress Inventory

Causes Of StressCauses Of Stress• Daily hassles and demandsDaily hassles and demands

– While major life changes are While major life changes are stressful, they are also relative stressful, they are also relative rarities. After all, it’s not every day rarities. After all, it’s not every day that you file for divorce or have a that you file for divorce or have a baby. However, you may battle baby. However, you may battle traffic, argue with your family traffic, argue with your family members, or worry about your members, or worry about your finances on a daily basis. Because finances on a daily basis. Because these small upsets occur so these small upsets occur so regularly, they end up affecting us regularly, they end up affecting us the most.the most.

• Daily causes of stress include:Daily causes of stress include:– Environmental stressorsEnvironmental stressors – Your – Your

physical surroundings can set off the physical surroundings can set off the stress response. Examples of stress response. Examples of environmental stressors include an environmental stressors include an unsafe neighborhood, pollution, noise unsafe neighborhood, pollution, noise (sirens keeping you up at night, a (sirens keeping you up at night, a barking dog next door), and barking dog next door), and uncomfortable living conditions. For uncomfortable living conditions. For people living in crime-ridden areas or people living in crime-ridden areas or war-torn regions, the stress may be war-torn regions, the stress may be unrelenting. unrelenting.

– Family and relationship stressorsFamily and relationship stressors – Problems with friends, romantic – Problems with friends, romantic partners, and family members are partners, and family members are common daily stressors. Marital common daily stressors. Marital disagreements, dysfunctional disagreements, dysfunctional relationships, rebellious teens, or relationships, rebellious teens, or caring for a chronically-ill family caring for a chronically-ill family member or a child with special needs member or a child with special needs can all send stress levels can all send stress levels skyrocketing. skyrocketing.

– Work stressorsWork stressors – In our career- – In our career-driven society, work can be an driven society, work can be an ever-present source of stress. ever-present source of stress. Work stress is caused by things Work stress is caused by things such as job dissatisfaction, an such as job dissatisfaction, an exhausting workload, insufficient exhausting workload, insufficient pay, office politics, and conflicts pay, office politics, and conflicts with your boss or co-workers. with your boss or co-workers.

– Social stressorsSocial stressors – Your social – Your social situation can cause stress. For situation can cause stress. For example, poverty, financial example, poverty, financial pressures, racial and sexual pressures, racial and sexual discrimination or harassment, discrimination or harassment, unemployment, isolation, and a unemployment, isolation, and a lack of social support all take a toll lack of social support all take a toll on daily quality of life.on daily quality of life.

• Internal Causes of StressInternal Causes of Stress– Not all stress is caused by external Not all stress is caused by external

pressures and demands. Your pressures and demands. Your stress can also be self-generated. stress can also be self-generated. Internal causes of stress include:Internal causes of stress include:

• Uncertainty or worries Uncertainty or worries • Pessimistic attitude Pessimistic attitude • Self-criticism Self-criticism • Unrealistic expectations or beliefs Unrealistic expectations or beliefs • Perfectionism Perfectionism • Low self-esteem Low self-esteem • Excessive or unexpressed anger Excessive or unexpressed anger • Lack of assertiveness Lack of assertiveness

Stress Management:Stress Management:How to Reduce, Prevent, How to Reduce, Prevent,

and Cope with Stress and Cope with Stress • If you’re living with high levels of stress, If you’re living with high levels of stress,

you’re putting your entire well-being at risk. you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional Stress wreaks havoc on your emotional equilibrium, as well as your physical health. equilibrium, as well as your physical health. It narrows your ability to think clearly, It narrows your ability to think clearly, function effectively, and enjoy life.function effectively, and enjoy life.

• The goal of stress management is to bring The goal of stress management is to bring your mind and body back into balance. By your mind and body back into balance. By adopting a positive attitude, learning adopting a positive attitude, learning healthier ways to cope, and changing the healthier ways to cope, and changing the way you deal with stress, you can reduce its way you deal with stress, you can reduce its hold on your life.   hold on your life.  

Taking Charge of StressTaking Charge of Stress

• In our frenetic, fast-paced world, many In our frenetic, fast-paced world, many people deal with frequent or even people deal with frequent or even constant stress. The overextended constant stress. The overextended working mother, the hard-charging working mother, the hard-charging “Type A” personality, the self-critical “Type A” personality, the self-critical perfectionist, the chronic worrier: perfectionist, the chronic worrier: they’re always wound up, always they’re always wound up, always stretched to the breaking point, always stretched to the breaking point, always rushing around in a frenzy or juggling rushing around in a frenzy or juggling too many demands. too many demands.

• Operating on daily red alert comes at Operating on daily red alert comes at the high price of your health, vitality, the high price of your health, vitality, and peace of mind. But while it may and peace of mind. But while it may seem that there’s nothing you can do seem that there’s nothing you can do about your stress level—the bills aren’t about your stress level—the bills aren’t going to stop coming, there will never going to stop coming, there will never be more hours in the day for all your be more hours in the day for all your errands, your career will always be errands, your career will always be demanding—you have a lot more demanding—you have a lot more control than you might think. In fact, control than you might think. In fact, the simple realization that you’re in the simple realization that you’re in control of your life is the foundation of control of your life is the foundation of stress management. stress management.

• Managing stress is all about taking Managing stress is all about taking charge: taking charge of your charge: taking charge of your thoughts, your emotions, your thoughts, your emotions, your schedule, your environment, and the schedule, your environment, and the way you deal with problems. The way you deal with problems. The ultimate goal is a balanced life, with ultimate goal is a balanced life, with time for work, relationships, time for work, relationships, relaxation, and fun—and the resilience relaxation, and fun—and the resilience to hold up under pressure and meet to hold up under pressure and meet challenges head on.challenges head on.

• Dealing with Stressful SituationsDealing with Stressful Situations – Change the situation Change the situation

• Avoid the stressor. Avoid the stressor. • Alter the stressor. Alter the stressor.

– Change your reaction Change your reaction • Accept the stressor. Accept the stressor. • Adapt to the stressor. Adapt to the stressor.

Stress Management Stress Management StrategiesStrategies

• Avoid unnecessary Avoid unnecessary stressstress

– Learn how to say “no” – Learn how to say “no” – Know your Know your limits and stick to them. Whether in your limits and stick to them. Whether in your personal or professional life, refuse to personal or professional life, refuse to accept added responsibilities when you’re accept added responsibilities when you’re close to reaching them. Taking on more close to reaching them. Taking on more than you can handle is a surefire recipe than you can handle is a surefire recipe for stress. for stress.

– Avoid people who stress you outAvoid people who stress you out – If – If someone consistently causes stress in someone consistently causes stress in your life and you can’t turn the your life and you can’t turn the relationship around, limit the amount of relationship around, limit the amount of time you spend with that person or end time you spend with that person or end the relationship entirely.  the relationship entirely. 

– Take control of your environmentTake control of your environment – If – If the evening news makes you anxious, the evening news makes you anxious, turn the TV off. If traffic’s got you tense, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If take a longer but less-traveled route. If going to the market is an unpleasant going to the market is an unpleasant chore, do your grocery shopping online. chore, do your grocery shopping online.

– Your to-do list Your to-do list – Analyze your schedule, – Analyze your schedule, responsibilities, and daily tasks. If you’ve responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish got too much on your plate, distinguish between the “shoulds” and the “musts.” between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them the bottom of the list or eliminate them entirely. entirely.

• Alter the situationAlter the situation

– Express your feelings instead of Express your feelings instead of bottling them up.bottling them up. If something or If something or someone is bothering you, someone is bothering you, communicate your concerns in an communicate your concerns in an open and respectful way. If you don’t open and respectful way. If you don’t voice your feelings, resentment will voice your feelings, resentment will build and the situation will likely build and the situation will likely remain the same. remain the same.

– Be willing to compromise.Be willing to compromise. When When you ask someone to change their you ask someone to change their behavior, be willing to do the same. If behavior, be willing to do the same. If you both are willing to bend at least a you both are willing to bend at least a little, you’ll have a good chance of little, you’ll have a good chance of finding a happy middle ground. finding a happy middle ground.

– Be more assertive.Be more assertive. Don’t take a Don’t take a backseat in your own life. Deal with backseat in your own life. Deal with problems head on, doing your best to problems head on, doing your best to anticipate and prevent them. If you’ve anticipate and prevent them. If you’ve got an exam to study for and your got an exam to study for and your chatty roommate just got home, say chatty roommate just got home, say up front that you only have five up front that you only have five minutes to talk. minutes to talk.

– Manage your time better.Manage your time better. Poor time Poor time management can cause a lot of stress. management can cause a lot of stress. When you’re stretched too thin and When you’re stretched too thin and running behind, it’s hard to stay calm running behind, it’s hard to stay calm and focused. But if you plan ahead, and focused. But if you plan ahead, you can avoid these stress-inducing you can avoid these stress-inducing pitfalls. pitfalls.

Stress Management Stress Management StrategiesStrategies

• Accept the things you Accept the things you can’t changecan’t change

• Don’t try to control the Don’t try to control the uncontrollable.uncontrollable. Many things in life are Many things in life are beyond our control— particularly the beyond our control— particularly the behavior of other people. Rather than behavior of other people. Rather than stressing out over them, focus on the stressing out over them, focus on the things you can control such as the way things you can control such as the way you choose to react to problems. you choose to react to problems.

• Look for the upside. Look for the upside. As the saying goes, As the saying goes, “What doesn’t kill us makes us stronger.” “What doesn’t kill us makes us stronger.” When facing major challenges, try to look When facing major challenges, try to look at them as opportunities for personal at them as opportunities for personal growth. If your own poor choices growth. If your own poor choices contributed to a stressful situation, reflect contributed to a stressful situation, reflect on them and learn from your mistakes. on them and learn from your mistakes.

• Share your feelings.Share your feelings. Talk to a trusted Talk to a trusted friend or make an appointment with a friend or make an appointment with a therapist. Expressing what you’re going therapist. Expressing what you’re going through can be very cathartic, even if through can be very cathartic, even if there’s nothing you can do to alter the there’s nothing you can do to alter the stressful situation. stressful situation.

• Learn to forgive. Learn to forgive. Accept the fact that we Accept the fact that we live in an imperfect world and that people live in an imperfect world and that people make mistakes. Let go of anger and make mistakes. Let go of anger and resentments.resentments. Free yourself from negative Free yourself from negative energy by forgiving and moving on.energy by forgiving and moving on.

• Adapt to the stressorAdapt to the stressor

• Reframe problems.Reframe problems. Try to view Try to view stressful situations from a more positive stressful situations from a more positive perspective. Rather than fuming about a perspective. Rather than fuming about a traffic jam, look at it as an opportunity traffic jam, look at it as an opportunity to pause and regroup, listen to your to pause and regroup, listen to your favorite radio station, or enjoy some favorite radio station, or enjoy some alone time. alone time.

• Look at the big picture. Look at the big picture. Take Take perspective of the stressful situation. perspective of the stressful situation. Ask yourself how important it will be in Ask yourself how important it will be in the long run. Will it matter in a month? A the long run. Will it matter in a month? A year? Is it really worth getting upset year? Is it really worth getting upset over? If the answer is no, focus your over? If the answer is no, focus your time and energy elsewhere. time and energy elsewhere.

• Adjust your standards. Adjust your standards. Perfectionism Perfectionism is a major source of avoidable stress. is a major source of avoidable stress. Stop setting yourself up for failure by Stop setting yourself up for failure by demanding perfection. Set reasonable demanding perfection. Set reasonable standards for yourself and others, and standards for yourself and others, and learn to be okay with “good enough.” learn to be okay with “good enough.”

• Focus on the positive. Focus on the positive. When stress is When stress is getting you down, take a moment to getting you down, take a moment to reflect on all the things you appreciate reflect on all the things you appreciate in your life, including your own positive in your life, including your own positive qualities and gifts. This simple strategy qualities and gifts. This simple strategy can help you keep things in perspective. can help you keep things in perspective.

Stress Reduction TipsStress Reduction Tips

• Beyond a take-charge approach and a Beyond a take-charge approach and a positive attitude, you can reduce positive attitude, you can reduce stress in your life by making healthy stress in your life by making healthy lifestyle choices and taking care of lifestyle choices and taking care of yourself. If you regularly make time for yourself. If you regularly make time for rest and relaxation, you’ll be in a rest and relaxation, you’ll be in a better place to handle life’s stressors better place to handle life’s stressors when they inevitably come. when they inevitably come.

• Healthy stress reducersHealthy stress reducers

– Go for a walk. Go for a walk. – Spend time in nature. Spend time in nature. – Talk to a supportive friend. Talk to a supportive friend. – Sweat out tension with a good workout. Sweat out tension with a good workout. – Do something for someone else. Do something for someone else. – Write in your journal. Write in your journal. – Take a long bath. Take a long bath. – Play with a pet. Play with a pet. – Work in your garden. Work in your garden. – Get a massage. Get a massage. – Curl up with a good book. Curl up with a good book. – Take a yoga class. Take a yoga class. – Listen to music. Listen to music. – Watch a comedy. Watch a comedy.

Stress Reduction TipsStress Reduction Tips• Nurture yourself Nurture yourself

– Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.yourself is a necessity, not a luxury.

• Set aside relaxation time.Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other Include rest and relaxation in your daily schedule. Don’t allow other

obligations to encroach. This is your time to take a break from all responsibilities and recharge your obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. batteries.

• Connect with others.Connect with others. Spend time with positive people who enhance your life. A strong support Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. system will buffer you from the negative effects of stress.

• Do something you enjoy every day. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. it be stargazing, playing the piano, or working on your bike.

• Keep your sense of humor.Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. helps your body fight stress in a number of ways.

• Adopt a healthy lifestyle Adopt a healthy lifestyle

• Exercise regularly.Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. exercise for releasing pent-up stress and tension.

• Eat a healthy diet.Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. balanced, nutritious meals throughout the day.

• Reduce caffeine and sugar.Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

• Avoid alcohol, cigarettes, and drugs. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. deal with problems head on and with a clear mind.

• Get enough sleep. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. increase your stress because it may cause you to think irrationally.

Relaxation Techniques for Relaxation Techniques for Stress ReliefStress Relief

• Deep breathing for stress reliefDeep breathing for stress relief

– If you’d like to explore relaxation If you’d like to explore relaxation techniques, deep breathing is a techniques, deep breathing is a good place to start, since it is used good place to start, since it is used in many relaxation practices in many relaxation practices including yoga, meditation, and including yoga, meditation, and visualization. Deep breathing visualization. Deep breathing involves not only the lungs but also involves not only the lungs but also the abdomen, or diaphragm. the abdomen, or diaphragm.

– Most of us don’t breathe from the Most of us don’t breathe from the diaphragm. Instead, we take diaphragm. Instead, we take shallow breaths from our upper shallow breaths from our upper chests. When we’re stressed, our chests. When we’re stressed, our breath becomes even shallower. breath becomes even shallower.

– The problem is that shallow The problem is that shallow breathing limits the amount of breathing limits the amount of oxygen we take in—which makes us oxygen we take in—which makes us feel even more tense, short of feel even more tense, short of breath, and anxious. Deep breath, and anxious. Deep breathing, on the other hand, breathing, on the other hand, encourages full oxygen exchange encourages full oxygen exchange throughout the chest and lungs. throughout the chest and lungs.

• Chest Breathing vs. Chest Breathing vs. Abdominal BreathingAbdominal Breathing

– When you breathe from your When you breathe from your chest, you inhale about a teacup chest, you inhale about a teacup of oxygen. Instead, you should of oxygen. Instead, you should breathe from your abdomen. breathe from your abdomen. When you breathe from your When you breathe from your abdomen, you inhale about a abdomen, you inhale about a quart of oxygen. The more oxygen quart of oxygen. The more oxygen you inhale, the better.you inhale, the better.

– How you breathe also affects your How you breathe also affects your nervous system. Chest breathing nervous system. Chest breathing makes your brain create shorter, makes your brain create shorter, more restless brain waves. more restless brain waves. Abdominal breathing makes your Abdominal breathing makes your brain create longer, slower brain brain create longer, slower brain waves. These longer and slower waves. These longer and slower brain waves are similar to the brain waves are similar to the ones your brain makes when you ones your brain makes when you are relaxed and calm. So, are relaxed and calm. So, breathing from the abdomen breathing from the abdomen helps you relax quickly.helps you relax quickly.

– With its focus on full, cleansing With its focus on full, cleansing breaths powered by the breaths powered by the diaphragm, deep breathing can diaphragm, deep breathing can help you get your stress levels in help you get your stress levels in check. check.

Deep Breathing: Stress Deep Breathing: Stress ReliefRelief

• The next time you feel uptight, try The next time you feel uptight, try taking a minute to slow down and taking a minute to slow down and breathe deeply:breathe deeply:– Sit comfortably with your back Sit comfortably with your back

straight. Put your hands on your straight. Put your hands on your stomach. stomach.

– Breathe in through your nose. Your Breathe in through your nose. Your hands on your stomach should rise. hands on your stomach should rise.

– Exhale through your mouth, pushing Exhale through your mouth, pushing out as much air as you can while out as much air as you can while contracting your abdominal muscles. contracting your abdominal muscles. Your hands on your stomach should Your hands on your stomach should move in as you exhale. move in as you exhale.

– Continue to breathe in through your Continue to breathe in through your nose and out through your mouth. Try nose and out through your mouth. Try to inhale enough so that your lower to inhale enough so that your lower abdomen rises and falls. Count slowly abdomen rises and falls. Count slowly as you exhale. as you exhale.

– If you have a hard time breathing from If you have a hard time breathing from your abdomen sitting up, lie on the your abdomen sitting up, lie on the floor, put a small book on your floor, put a small book on your stomach, and try to breathe so that stomach, and try to breathe so that the book rises as you inhale and falls the book rises as you inhale and falls as you exhale.as you exhale.

– Breathing techniques can be practiced Breathing techniques can be practiced almost anywhere and can be almost anywhere and can be combined with other relaxation combined with other relaxation exercises, such as aromatherapy and exercises, such as aromatherapy and music. All you really need is a few music. All you really need is a few minutes and a place to stretch out.minutes and a place to stretch out.

Progressive Muscle Progressive Muscle Relaxation for Stress ReliefRelaxation for Stress Relief

• Progressive muscle relaxation is another effective Progressive muscle relaxation is another effective and widely used strategy for relieving stress. It and widely used strategy for relieving stress. It involves a two-step process in which you involves a two-step process in which you systematically tense and relax different muscle systematically tense and relax different muscle groups in the body. groups in the body.

• With regular practice, progressive muscle relaxation With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot parts of the body. This awareness helps you spot and counteract the first signs of the muscular and counteract the first signs of the muscular tension that accompanies stress. And as your body tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an breathing with progressive muscle relaxation for an additional level of relief from stress. additional level of relief from stress.

Progressive Muscle Progressive Muscle Relaxation for Stress ReliefRelaxation for Stress Relief

• Loosen your clothing, take off your Loosen your clothing, take off your shoes, and get comfortable. shoes, and get comfortable.

• Take a few minutes to relax, breathing in Take a few minutes to relax, breathing in and out in slow, deep breaths. and out in slow, deep breaths.

• When you’re relaxed and ready to start, When you’re relaxed and ready to start, shift your attention to your right foot. shift your attention to your right foot. Take a moment to focus on the way it Take a moment to focus on the way it feels. feels.

• Slowly tense the muscles in your right Slowly tense the muscles in your right foot, squeezing as tightly as you can. foot, squeezing as tightly as you can. Hold for a count of 10. Hold for a count of 10.

• Relax your right foot. Focus on the Relax your right foot. Focus on the tension flowing away and the way your tension flowing away and the way your foot feels as it becomes limp and loose. foot feels as it becomes limp and loose.

• Stay in this relaxed state for a moment, Stay in this relaxed state for a moment, breathing deeply and slowly. breathing deeply and slowly.

• When you’re ready, shift your attention When you’re ready, shift your attention to your left foot. Follow the same to your left foot. Follow the same sequence of muscle tension and release. sequence of muscle tension and release.

• Move slowly up through your body — Move slowly up through your body — legs, abdomen, back, neck, face — legs, abdomen, back, neck, face — contracting and relaxing the muscle contracting and relaxing the muscle groups as you go. groups as you go.

• Progressive Muscle Relaxation Progressive Muscle Relaxation Sequence Sequence – Right foot Right foot – Left foot Left foot – Right calf Right calf – Left calf Left calf – Right thigh Right thigh – Left thigh Left thigh – Hips and buttocks Hips and buttocks – Stomach Stomach – Chest Chest – Back Back – Right arm and hand Right arm and hand – Left arm and hand Left arm and hand – Neck and shoulders Neck and shoulders – Face Face

Guided ImageryGuided Imagery

• A variation of traditional meditation A variation of traditional meditation involves guided imagery or involves guided imagery or visualization. When used as a relaxation visualization. When used as a relaxation technique, guided imagery involves technique, guided imagery involves imagining a scene in which you feel at imagining a scene in which you feel at peace, free to let go of all tension and peace, free to let go of all tension and anxiety. anxiety.

• Choose whatever setting is most Choose whatever setting is most calming to you, whether a tropical calming to you, whether a tropical beach, a favorite childhood spot, beach, a favorite childhood spot, watching a spectacular sunset or a watching a spectacular sunset or a quiet wooded glen.quiet wooded glen.

• Close your eyes and let your worries Close your eyes and let your worries drift away. Imagine your restful place. drift away. Imagine your restful place. Picture all the details as vividly as you Picture all the details as vividly as you can—everything you can see, hear, can—everything you can see, hear, smell, and feel. smell, and feel.

• If your chosen spot is a dock on a quiet If your chosen spot is a dock on a quiet lake, visualize what it looks like as the lake, visualize what it looks like as the sun sets over the water, the smell of sun sets over the water, the smell of the pine trees, the sound of the geese the pine trees, the sound of the geese flying overhead, the taste of the clear flying overhead, the taste of the clear country air, and the feel of the cool country air, and the feel of the cool water on your bare feet. water on your bare feet.

Making a Stress Making a Stress Management PlanManagement Plan

• Stress management starts with identifying the sources of stress in your life. This Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about deadlines. behaviors. Sure, you may know that you’re constantly worried about deadlines. But maybe it’s your procrastination, rather than the actual job demands, that But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress. leads to deadline stress.

• Look closely at your habits, attitude, and excuses. Do you explain away stress as Look closely at your habits, attitude, and excuses. Do you explain away stress as temporary (“I just have a million things going on right now”) even though you temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? Do you define stress as an can’t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”). Do or as a part of your personality (“I have a lot of nervous energy, that’s all”). Do you blame your stress on other people or outside events, or view it as entirely you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.creating or maintaining it, your stress level will remain outside your control.

• There are many healthy ways to reduce stress or cope with its effects, but they There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, accept, or adapt. alter, accept, or adapt.

• Since everyone has a unique response to stress, there is no “one size fits all” Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or every situation, solution to managing it. No single method works for everyone or every situation, so experiment with different techniques and strategies. Focus on what makes so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.you feel calm and in control.

Measure Your StressMeasure Your Stress

• Take a brief stress Take a brief stress assessment!assessment!

• Go to:Go to:– http://stresstest.nethttp://stresstest.net

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• If score high on the If score high on the assessment, please assessment, please see Michelle or see Michelle or Vanessa for stress Vanessa for stress management management assistance.assistance.

Quiz QuestionsQuiz Questions(Please answer the quiz questions and give a copy of the (Please answer the quiz questions and give a copy of the

answers to a SSS staff member)answers to a SSS staff member)

1.1. Define stress.Define stress.2.2. What is the body’s response to stress?What is the body’s response to stress?3.3. List five (5) symptoms of stress.List five (5) symptoms of stress.4.4. List five (5) causes of stress.List five (5) causes of stress.5.5. What are the top ten most stressful life events?What are the top ten most stressful life events?6.6. What is the goal of stress management?What is the goal of stress management?7.7. List five (5) stress management strategies.List five (5) stress management strategies.8.8. List five (5) stress reduction tips.List five (5) stress reduction tips.9.9. Which three relaxation techniques are mention Which three relaxation techniques are mention

for stress relief?for stress relief?10.10.What is your stress management plan?What is your stress management plan?