Stress Management

Stress Management
What is STRESS?

Everybody experiences stress. It’s the body’s natural reaction to tension, pressure and change. A certain amount of stress makes life challenging and less boring, but too much can be bad for you– both physically and mentally. Prolonged stress can lead to accidental injury or serious health problems. For the sake of your health, safety and happiness, it’s important to recognize and manage stress before it does you harm.

Recognize the Signs of Stress

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  Headaches
  
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  Upset stomach
  
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  Feeling uptight
  
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  Anxiety
  
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  Irritability
  
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  Diarrhea
  
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  Lack of energy
  
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  Loss of hope
  
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  Poor concentration
  
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  Overeating
  
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  Skipping meals
  
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  Frequent colds
  
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  Clumsiness
  
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  Anger
  
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  Feelings of powerlessness
  
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  Forgetfulness
  
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  Indigestion
  
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  Stomach knots
  
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  Constant errors
  
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  Difficulty making decisions
  
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  Sadness
  
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  Lack of interest
  
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  Difficulty sleeping
  
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  Oversleeping or sleepiness
  
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  New or increased use of tobacco products, alcohol or other drugs
  

Many of these symptoms can be caused by medical conditions, but often they result from poorly managed stress.
Ways to Manage Stress:

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  Think positively and surround yourself with others who do so.
  
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  Don’t demand too much of yourself. Ask for help.
  
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  Accept that you can’t control everything and be flexible.
  
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  Make a list of things to do each day and set reasonable priorities.
  
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  Divide big tasks into smaller ones.
  
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  Eat healthy and avoid sugar.
  
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  Get plenty of sleep each night.
  
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  Exercise some each day to boost energy and improve your mood. Don’t sit too
  
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  long. Use stairs instead of elevators.
  
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  Make time to relax. Listen to music, meditate, read or do something you like.
  
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  Avoid alcohol, tobacco and drugs.
  
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  Use mistakes to learn.
  
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  If possible, say “no” to tasks that you know will be stressful for you.
  
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  Talk about things with a friend so that frustrations don’t build up.
  
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  Be organized.
  
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  Laugh and have fun.
  
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  Let yourself cry.
  
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  Practice deep breathing. Take a slow deep breath through your nose to the count
  
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  of five. Hold your breath for another 5-count then exhale through your mouth
  
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  for a 5-count.
  
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  Do anti-stress exercises.
  

Anti-stress Stretches

Finger Fan

Extend your arms straight out in front of you with palms up. Spread your

fingers as far apart as possible and hold for 5 seconds.

Upper-back Stretch

Sit up straight with your fingers inter-laced behind your head. Keep your

shoulders down, lift your chest and bring your elbows back as far as you can.

Hold for 10 seconds.

Ear to Shoulder

Lower your right ear to your right shoulder and hold for 10 seconds. Repeat

on other side.

Overhead Reach

Raise your arms over your head and interlace your fingers with your palms

facing up. Keep your shoulders down and stretch upwards. Hold for 20

seconds.

Knee Pull

While seated, pull one knee up to your chest as high as possible. Hold with

both hands for 10 seconds then repeat the other knee.

Waist Bend

Reach arms overhead with finger interlaced. Keep shoulders down and bend

to one side at the waist. Hold for 20 seconds then repeat on the other side.