Managing Stress

Stress is a common reaction to novel, unpleasant, or threatening real or anticipated events. Stress is not always caused by negative events. Positive events can cause stress, too.

Common Stressors Stress has both positive and *Birth of a child *Life experiences/daily stressors- negative aspects... *Money/finances (e.g., chores, misplacing something, Positive Aspects: Stress can… *Moving waiting in line, being late for work) ∙ Increase productivity and performance *Marriage or divorce *Actions and words of others ∙ Help in response to threats *Legal problems *Illness of self or a loved one ∙ Prepare for future stressors *Death of a loved one *Changing or losing a job ∙ Provide increased energy How do you know when you have too much? ∙ Prevent

 Your body may “tell you” by exhibiting illness, new or Negative Aspects: Stress can… ∙ Cause , , , , and “familiar” aches and , or fatigue. impatience  You may be more irritable or feel more on edge than ∙ Cause or exacerbate acute and chronic usual. You may show a heightened response (e.g., conditions such as stomach/GI upset, fatigue, quick temper) or feel anxious or depressed. headaches and other conditions, diabetes, high  You might find yourself engaging in some behaviors blood pressure, skin conditions, heart disease, and more than usual (e.g., excessive eating or alcohol weight change ∙ Cause mental confusion and difficulty concentrating use) or using other unhealthy coping strategies. ∙ Lead to negative coping behaviors, like smoking,  You might find yourself “shut-down” mentally or excessive eating or alcohol or other substance abuse physically.

How can YOU manage stress? Physical activity (exercise) can Get enough rest. Sleep helps your Talking with people you and respect (e.g., help mental and physical health. body and mind recover from life’s family, friends, or colleagues) and physical contact Take a walk or find your favorite daily events/activities. Most adults (hugs) can help when stress seems overwhelming. way to get active. need 7-9 hours/day. Ask for help if needed.

Pay attention to your Recognize your Balance is the key to a Take a time-out when you need one and emotional and ability to avoid healthy lifestyle. Keep periodically throughout your day to clear your physical state. Note and/or eliminate your eating, sleeping and head and re-charge. Take a walk. Do a few when your stressors your stressor even if exercise patterns regular. stretches or read a passage out of an are strong and do it is just for a little Practice good time inspirational book. You will be more productive in the long-run! something to cope. while. management skills.

Practicing RELAXATION Your attitude can alter your perception of stress. Eat at regular times. Avoid TECHNIQUES * can reduce stress. Try Try not to overwhelm yourself with negative skipping meals, eating excessive a variation of this brief relaxation thoughts, as they often can be counter-productive junk food (i.e., food high in fat exercise. Sit somewhere quiet and and lead to a mental “shut-down.” Positive thinking and sugar), or drinking too alone. Close your eyes. Take a deep can reduce stress from stressful situations. Accept much caffeine. A balanced breath and exhale slowly. Mentally Relaxationthe things that you cannot Techniques change and use healthy diet, with plenty of clear your thoughts and loosen tense and self-direction to change the things fruit, vegetables and whole- areas of your body. Visualize a that are in your control. Use humor and laughter to grains, helps to balance your peaceful place. Take another deep help you cope. Be grateful for and focus on the body. Know how many calories breath in and slowly exhale. good things in your life. Your lifestyle is important, your body needs to maintain a *See next page for more ideas. too. Reduce clutter and increase organization. healthy body weight.

1) Use Heat: A warm bath or heating pad can relax 9) Deep Breathing: Deep breathing can be used muscles. Have a cup of warm tea to help you de- alone or with other relaxation exercises. Practice stress. is best done in a reclined position. Place one hand 2) Massage: A massage loosens tensed muscles and on your chest and the other over your abdomen. nerves and naturally helps you relax. Breathe in through your nose. Notice your lower 3) Soothing Music: Certain types of music can help hand gently rise as your diaphragm fills with a you feel calm and relaxed. clean, deep breath. Breathe out through your 4) Exercise and Physical Activity: Exercising earlier nose or mouth in one slow steady stream of air. in the day (at least 3 to 4 hours before bed) can Repeat at a relaxed and comfortable pace. reduce stress levels, improve mood and help you 10) Visualization or Imagery: Imagining relaxing or to get a better night’s sleep. All sorts of physical pleasant events or memories can give an overall activity add up: a brisk walk, active housework, or of peace. Gently close your eyes. Visualize climbing the stairs all contribute to an active day. a mountain stream, an ocean shore, or a walk in 5) Stretching or Yoga: In addition to the woods. Imagine what you see, hear, smell, exercise, stretching your muscles or doing yoga feel or taste. Let your body feel warm and heavy. poses can provide a relaxing break. Hold 11) Muscle Relaxation: Recline or lie down. Close comfortable stretches or poses for 20- 30 sec. your eyes. Breathe deeply. Practice tensing and each. Take deep breaths in and out through your relaxing the different muscle groups in your body. nose while holding the pose. You can start with your toes and work up to your 6) : Go to a quiet place and get forehead. Tense for 5 – 10 seconds and then relax comfortable. Let your mind drift. When thoughts for several breath cycles. Repeat twice for each or worries come up, acknowledge them and let group. them go. Take slow deep breaths. Try focusing on 12) Aromatherapy: Essential oils therapy might be an your breathing or repeating a phrase slowly, such easy and effective way of relieving stress. Oils are as “Let it go” or “relax.” Let all other thoughts slip inhaled, sprayed into the air, put into a warm away. *Any calm, repetitive action can be a bath, or rubbed on the skin, so aromatherapy use source of meditation, too, if it can keep your may not be appropriate in individuals with certain attention in the present moment: try gardening, conditions (chronic lung diseases, skin conditions swimming, walking, or painting. or pregnancy). 7) Take a Look Around: Use your five senses to be 13) Seek Social Support: Touching, talking or being “present” with the world around you. Be an with others and seeking comfort and social observer in nature, at the mall or even in your interaction (even with animals) can calm the brain own home. Focus on one thing at a time in much and reduce stress hormones. Journaling is detail and try to be open to experience without another potent form of support. passing judgments. Use this strategy 14) Time for You: Remember to take time for to truly experience the world around you. yourself. Take time to do something you enjoy on 8) Reading: Reading can be a soothing activity. a regular basis and periodic breaks throughout your day.