Stress Management 3v6v3w

Time Management • Don’t over-commit yourself. • Prioritize tasks. • Break projects or tasks into small steps. • Delegate responsibility.

Physical Activities: Exercise, Relaxation Techniques and Massage Therapy

Exercise •

•

•

•

While it is not clear how exercise works out benefits us, the possible explanations are that vigorous exercise can increase levels of endorphins, which are known to provide a sense of well-being and increased resistance to pain. According to the Harvard Mental Health Letter, “You don’t have to have a program that includes 45 minutes of sweating and grunting and moaning . . . . A 10-minute walk is as good a place to start as anything else.” Mindful Rythmic Exercise: Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics, etc. While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes

Physical Activities: Exercise, Relaxation Techniques and Massage Therapy Relaxation Techniques •

Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness. Some Relaxation Techniques:  Go for a walk  Spend time in nature  Call a good friend  Sweat out tension with a workout  Write in your journal  Take a long bath  Light scented candles  Savor a warm cup of coffee or tea  Play with a pet  Work in your garden  Get a massage  Curl up with a good book  Listen to music  Watch a comedy

Physical Activities: Exercise, Relaxation Techniques, Hobbies, and Massage Therapy Hobbies • • • • • • • • • • • •

Listening to Music Singing Reading Novels Writing, Drawing, Painting Engage in Sports Mind games, or other Games Photography Go to free community events Volunteerism Explore Travel One study at Harvard’s Medical School Mind/Body Institute found a reduction in heart rate of 11 beats/minute and a fall in blood pressure during knitting. • Many consider knitting to be the “new yoga”, since it provides similar benefits but can be practiced anywhere, whenever you want, and for any length of time. Like yoga, knitting forces those who practice it to slow down, take a break from the rush of everyday tasks, to look at the parts that make the whole, and to expand themselves both mentally and physically.

Physical Activities: Exercise, Relaxation Techniques, Hobbies, and Massage Therapy Massage Therapy • Maria Hernandez-Reif, PhD, of the Touch Research Institute at the University of Miami School of Medicine, recommends simply massaging the palm of one hand by making a circular motion with the thumb of the other.

Social Activities: Establish Positive Connections • The simple act of talking face-to-face with another human can trigger hormones that relieve stress when you're feeling uncomfortable, unsure, or unsafe. Tips for building relationships • Reach out to a colleague at work • Help someone else by volunteering • Have lunch or coffee with a friend • Ask a loved one to check in with you regularly • Accompany someone to the movies or a concert • Call or email an old friend • Go for a walk with a workout buddy • Schedule a weekly dinner date • Meet new people by taking a class or ing a club • Confide in a clergy member, teacher, or sports coach • Unplug. Don't let the technologies that help you do your work get in the way of your leisure time. Consider turning off cell phones or beepers when you are with family or friends. And avoid checking work email when you're not at work.

Mental Activities: Cognitive-Behavioral Therapy and Guided Imagery Cognitive-Behavioral Therapy • Think in a healthy way. • It focuses on thought (cognitive) and action (behavioral). CBT combines several ways to help you change how you think: • You learn to notice irrational thoughts about yourself. • You learn to stop the thoughts. • You learn to replace the negative thoughts with accurate thoughts. • You can learn to relax your mind and body. This can lower your stress. • You can learn to manage your time better. This also can lower your stress.

Guided Imagery • Guided imagery can make you feel like you are experiencing something just by imagining it. • You can do guided imagery with audio recordings, an instructor, or a script (a set of written instructions) to lead you through the process. • The key is to imagine yourself in a calm, peaceful setting which can help you relax and relieve stress.

Emotional Activities: Laugh, Cry, Practice Assertive Communication, Stop Worrying

Laugh/Smile • Keep your sense of humor. • "Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm," Dr. Cooper explains.

Cry or Burst Out • it is okay to cry or to complain about life once in a while. • Releasing these negative emotions can help refresh you to keep you going again with your everyday ordeals.

Practice Assertive Communication •

•

Assertive communication means speaking up for yourself in a thoughtful, tactful way. Being assertive helps you express yourself about things that matter to you. This reduces stress by helping you feel more in control of a situation. To be more assertive, you focus on what you say and how you say it.  State your concerns.  Share your feelings about the situation.  Propose a solution.  Describe how your solution benefits the other person.  Be prepared to make a deal.

Stop Worrying • Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem. They can sap your emotional energy, send your anxiety levels soaring, and interfere with your daily life. • Tips to Manage your Worries:  Tip 1: Create a worry period. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.  Tip 2: Ask yourself if the problem is solvable Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.  Productive, solvable worries are those you can take action on right away. Unproductive, unsolvable worries are those for which there is no corresponding action.  If the worry is solvable, start brainstorming. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. 

Dealing with unsolvable worries – learn to embrace your feelings.



The truth is that emotions—like life—are messy. They don’t always make sense and they’re not always pleasant. But as long as you can accept your feelings as part of being human, you’ll be able to experience them without becoming overwhelmed and learn how to use them to your advantage.

   

Tip Tip Tip Tip

3: 4: 5: 6:

Challenge anxious thoughts Accept uncertainty Be aware of how others affect you Practice mindfulness

 

Acknowledge and observe your anxious thoughts and feelings. Don’t try to ignore, fight, or control them like you usually would. Let your worries go. 



Stay focused on the present. 

Spiritual Activities: Prayer and Faith • Keep the faith, keep it stronger • Organized religion may be losing , but  prayer is more popular than ever. Studies show that compared with those who profess no faith, religious and spiritual people are calmer and healthier.

Healthy Lifestyle: Healthy Foods, Good Rest, Good Sleep • Eat a healthy diet.  • Foods that are high in carbohydrates stimulate the release of serotonin, feel-good brain chemicals that help induce calm, says Dr. Cooper. Crackers, pretzels, or a bagel should do the trick. Be careful not to eat too many carbs, though. They can just increase your appetite. • Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. • Avoid alcohol, cigarettes, and drugs.  • Get enough sleep. 

Actual Nature vs. Technological Nature

Quick Stress Relief Tips • Warm up. Try this tip from David Sobel, MD, author of  The Healthy Mind, Healthy Body Handbook: Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting. • Say yes to pressure. Michael Reed Gach, PhD, director of the Acupressure Institute in Berkeley, California, recommends pressing on the following three points:   The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead.   The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine. The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the base of the neck and the outside of the shoulder blade. Breathe deeply and apply firm, steady pressure on each point for two to three minutes. The pressure should cause a mild aching sensation, but not pain. • Straighten up. Slumping restricts breathing and reduces blood and oxygen flow to the brain, adding to muscle tension and magnifying feelings of panic and helplessness," Dr. Cooper explains. Straightening your spine has just the opposite effect. It promotes circulation, increases oxygen levels in your blood and helps lessen muscle tension, all of which promote relaxation.

Employment/Future-Related Stress and Stress Management • Common Causes of Job Stress: fear of being laid off More overtime due to staff cutbacks Pressure to perform to meet rising expectations but with no increase in job satisfaction Pressure to work at optimum levels—all the time! Lack of control over how you do your work Company Policies Unclear expectations Poor communication Not enough control over assignments Inadequate pay or benefits Urgent deadlines Too much work Long hours Uncomfortable physical conditions Relationship conflicts Co-workers making careless mistakes Dealing with rude customers Lack of co-operation How the company treats co-workers[5] Dealing with Job Stress

Tips on Managing Job Stress • Tip 1: Beat workplace stress by reaching out • Tip 2: your health with exercise and nutrition • Tip 3: Don't skimp on sleep • Tip 4: Prioritize and organize Time management tips for reducing job stress: Create a balanced schedule.  Leave earlier in the morning. Don’t add to your stress levels by running late. Plan regular breaks.  Don't over-commit yourself.  • Tip 5: Break bad habits that contribute to workplace stress Resist perfectionism.  Flip your negative thinking. Don’t try to control the uncontrollable.  Look for humor in the situation.  Clean up your act.  Be proactive about your job and your workplace duties

Additional Tips When we feel uncertain, helpless, or out of control, our stress levels are the highest. Here are some things you can do to regain a sense of control over your job and career.   • Clarify your job description.  You may then be able to point out that some of the things you are expected to do are not part of your job description and gain a little leverage by showing that you've been putting in work over and above the parameters of your job. • Request a transfer if possible. If your workplace is large enough, you might be able to escape a toxic environment by tranferring to another department. • Take time off. If burnout seems inevitable, take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leaveof-absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and take perspective.

How managers or employers can reduce stress at work

Clarify expectations Share information with employees to reduce uncertainty about their jobs and futures. Clearly define employees' roles and responsibilities. Make management actions consistent with organizational values.

How managers or employers can reduce stress at work Consult your employees Give workers opportunities to participate in decisions that affect their jobs. Be sure the workload is suitable to employees' abilities and resources; avoid unrealistic deadlines. Get employee input on work rules, when possible. If they're involved in the process, they'll be more committed. Offer rewards and incentives Praise good work performance verbally and organizationwide. Establish a zero-tolerance policy for harassment. Show that individual workers are valued.

• Stress is not what happens to us. It's our response to what happens. And that response is something we can choose. --Maureen Killoran

• Stress should be a powerful driving force, not an obstacle. --Bill Phillips

• It's not the load that breaks you down, it's the way you carry it. --Lou Holtz

• You can't always control what goes on outside, but you can always control what goes on inside.--Wayne Dyer

• “For fast-acting relief, try slowing down. “ – Lily Tomlin

• Forget about all the reasons why something may not work. You only need to find one good reason why it will. --Dr. Robert Anthony

• “If you treat every situation as a life and death matter, you’ll die a lot of times.” – Dean Smith • “When I look back on all these worries, I the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.” – Winston Churchill • In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.” – Fred Rogers